ch 14 Flashcards by Heather Carroll

Q

50% ATP-PC recovery time

A

20-30 seconds

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Q

75% ATP-PC recovery time

A

40 seconds

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Q

85% ATP-PC recovery time

A

60 seconds

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Q

100% ATP-PC recovery time

A

3 minutes

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Q

Phase 2 superset techniques

A

stabilization and strength with high volume

ex: bench press + stability ball push up

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Q

phase 5 superset techniques

A

strength exercise with power for each body part

BB bench press superset with medicine ball chest pass

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Q

Phase 1 stabilization endurance reps

A

12-20

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Q

Phase 1 stabilization endurance sets

A

1-3

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Q

Phase 1 stabilization endurance intensity

A

50-70% 1RM

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Q

Phase 1 stabilization endurance rest

A

0-90 sec

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Q

Phase 1 stabilization endurance tempo

A

4/2/1

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Q

Phase 2 strength endurance reps

A

strength 8-12 superset stability 12-20

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Q

Phase 2 strength endurance sets

A

2-4 superset 1-3

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Q

Phase 2 strength endurance intensity

A

70-80% 1RM superset 50-70% 1RM

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Q

Phase 2 strength endurance rest

A

0-60 sec superset 0-90 sec

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Q

Phase 2 strength endurance tempo

A

2/0/2 superset 4/2/1

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Q

phase 3 hypertrophy reps

A

6-12

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Q

phase 3 hypertrophy sets

A

3-5

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Q

phase 3 hypertrophy intensity

A

75-85% 1RM

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Q

phase 3 hypertrophy rest

A

0-60sec

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Q

phase 3 hypertrophy tempo

A

2/0/2

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Q

phase 4 maximal strength reps

A

1-5

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Q

phase 4 maximal strength sets

A

4-6

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Q

phase 4 maximal strength intensity

A

85-100% 1RM

Q

phase 4 maximal strength rest

A

3-5min

Q

phase 4 maximal strength tempo

A

x/x/x

Q

phase 5 power reps

A

1-10

Q

phase 5 power sets

A

3-6

Q

phase 5 power intensity

A

10% BW or 30-45% 1RM

Q

phase 5 power rest

A

3-5min

Q

phase 5 power tempo

A

x/x/x

Q

maximal strength training phases focuses on increasing the ______ placed on tissues of the body

A

load

Q

phase 1 stabilization endurance training plyometric

A

reps: 5-8
sets: 1-3
tempo: 3-5sec landing

Q

phase 1 stabilization endurance training flexibilty

A

reps: 1
Sets: 1-3
tempo: 30sec hold

Q

phase 1 stabilization endurance training core

A

reps: 12-20
Sets: 1-4
tempo: slow 4/2/1

Q

phase 1 stabilization endurance training balance

A

reps: 12-20 (6-10SL)
Sets: 1-3
tempo: slow 4/2/1

Q

phase 1 stabilization endurance training SAQ

A

reps: 2-3
Sets: 1-2
tempo: moderate

Q

phase 2 strength endurance training flexibility

A

reps: 5-10
Sets: 1-2
tempo: 1-2s hold

Q

phase 2 strength endurance training core

A

reps: 8-12
Sets: 2-3
tempo: medium

Q

phase 2 strength endurance training balance

A

reps: 8-12
Sets: 2-3
tempo: medium

Q

phase 2 strength endurance training plyometric

A

reps: 8-10
Sets: 2-3
tempo: repeating

Q

phase 2 strength endurance training SAQ

A

reps: 3-5
Sets: 3-4
tempo: fast

Q

phase 3 hypertrophy training flexibility

A

reps: 5-10
Sets: 1-2
tempo: 1-2s hold

Q

flexibility training frequency

A

3-7x/wk

Q

phase 3 hypertrophy training core

A

reps: 8-12
Sets: 2-3
tempo: medium

Q

phase 3 hypertrophy training balance

A

reps: 8-12
Sets: 2-3
tempo: medium

Q

phase 3 hypertrophy training plyometric

A

reps: 8-10
Sets: 2-3
tempo: repeating

Q

phase 3 hypertrophy training SAQ

A

reps: 3-5
Sets: 3-4
tempo: fast

Q

phase 4 MST flexibility

A

reps: 5-10
Sets: 1-2
tempo: 1-2s hold

Q

phase 4 MST core

A

reps: 8-12
Sets: 2-3
tempo: medium 1/1/1

Q

phase 4 MST balance

A

reps: 8-12
Sets: 2-3
tempo: medium 1/1/1

Q

phase 4 MST plyometric

A

reps: 8-10
Sets: 2-3
tempo: repeating

Q

phase 4 MST SAQ

A

reps: 3-5
Sets: 3-4
tempo: fast

Q

phase 5 power flexibility

A

reps: 10-15
Sets: 1-2
tempo: controlled

Q

phase 5 power core

A

reps: 8-12
Sets: 2-3
tempo: x/x/x

Q

phase 5 power balance

A

reps: 8-12
Sets: 2-3
tempo: controlled

Q

phase 5 power plyometric

A

reps: 8-12
Sets: 2-3
tempo: x/x/x

Q

phase 5 power SAQ

A

reps: 3-5
Sets: 3-5
tempo: x/x/x

Q

in power phase, how many reps in strength part of superset

A

1-5