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NASM > ch 14 > Flashcards

ch 14 Flashcards

1
Q

50% ATP-PC recovery time

A

20-30 seconds

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2
Q

75% ATP-PC recovery time

A

40 seconds

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3
Q

85% ATP-PC recovery time

A

60 seconds

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4
Q

100% ATP-PC recovery time

A

3 minutes

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5
Q

Phase 2 superset techniques

A

stabilization and strength with high volume

ex: bench press + stability ball push up

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6
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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7
Q

Phase 1 stabilization endurance reps

A

12-20

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8
Q

Phase 1 stabilization endurance sets

A

1-3

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9
Q

Phase 1 stabilization endurance intensity

A

50-70% 1RM

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10
Q

Phase 1 stabilization endurance rest

A

0-90 sec

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11
Q

Phase 1 stabilization endurance tempo

A

4/2/1

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12
Q

Phase 2 strength endurance reps

A

strength 8-12 superset stability 12-20

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13
Q

Phase 2 strength endurance sets

A

2-4 superset 1-3

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14
Q

Phase 2 strength endurance intensity

A

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

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15
Q

Phase 2 strength endurance rest

A

0-60 sec superset 0-90 sec

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16
Q

Phase 2 strength endurance tempo

A

2/0/2 superset 4/2/1

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17
Q

phase 3 hypertrophy reps

A

6-12

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18
Q

phase 3 hypertrophy sets

A

3-5

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19
Q

phase 3 hypertrophy intensity

A

75-85% 1RM

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20
Q

phase 3 hypertrophy rest

A

0-60sec

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21
Q

phase 3 hypertrophy tempo

A

2/0/2

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22
Q

phase 4 maximal strength reps

A

1-5

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23
Q

phase 4 maximal strength sets

A

4-6

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24
Q

phase 4 maximal strength intensity

A

85-100% 1RM

25
phase 4 maximal strength rest
3-5min
26
phase 4 maximal strength tempo
x/x/x
27
phase 5 power reps
1-10
28
phase 5 power sets
3-6
29
phase 5 power intensity
10% BW or 30-45% 1RM
30
phase 5 power rest
3-5min
31
phase 5 power tempo
x/x/x
32
maximal strength training phases focuses on increasing the ______ placed on tissues of the body
load
33
phase 1 stabilization endurance training plyometric
reps: 5-8 sets: 1-3 tempo: 3-5sec landing
34
phase 1 stabilization endurance training flexibilty
reps: 1 Sets: 1-3 tempo: 30sec hold
35
phase 1 stabilization endurance training core
reps: 12-20 Sets: 1-4 tempo: slow 4/2/1
36
phase 1 stabilization endurance training balance
reps: 12-20 (6-10SL) Sets: 1-3 tempo: slow 4/2/1
37
phase 1 stabilization endurance training SAQ
reps: 2-3 Sets: 1-2 tempo: moderate
38
phase 2 strength endurance training flexibility
reps: 5-10 Sets: 1-2 tempo: 1-2s hold
39
phase 2 strength endurance training core
reps: 8-12 Sets: 2-3 tempo: medium
40
phase 2 strength endurance training balance
reps: 8-12 Sets: 2-3 tempo: medium
41
phase 2 strength endurance training plyometric
reps: 8-10 Sets: 2-3 tempo: repeating
42
phase 2 strength endurance training SAQ
reps: 3-5 Sets: 3-4 tempo: fast
43
phase 3 hypertrophy training flexibility
reps: 5-10 Sets: 1-2 tempo: 1-2s hold
44
flexibility training frequency
3-7x/wk
45
phase 3 hypertrophy training core
reps: 8-12 Sets: 2-3 tempo: medium
46
phase 3 hypertrophy training balance
reps: 8-12 Sets: 2-3 tempo: medium
47
phase 3 hypertrophy training plyometric
reps: 8-10 Sets: 2-3 tempo: repeating
48
phase 3 hypertrophy training SAQ
reps: 3-5 Sets: 3-4 tempo: fast
49
phase 4 MST flexibility
reps: 5-10 Sets: 1-2 tempo: 1-2s hold
50
phase 4 MST core
reps: 8-12 Sets: 2-3 tempo: medium 1/1/1
51
phase 4 MST balance
reps: 8-12 Sets: 2-3 tempo: medium 1/1/1
52
phase 4 MST plyometric
reps: 8-10 Sets: 2-3 tempo: repeating
53
phase 4 MST SAQ
reps: 3-5 Sets: 3-4 tempo: fast
54
phase 5 power flexibility
reps: 10-15 Sets: 1-2 tempo: controlled
55
phase 5 power core
reps: 8-12 Sets: 2-3 tempo: x/x/x
56
phase 5 power balance
reps: 8-12 Sets: 2-3 tempo: controlled
57
phase 5 power plyometric
reps: 8-12 Sets: 2-3 tempo: x/x/x
58
phase 5 power SAQ
reps: 3-5 Sets: 3-5 tempo: x/x/x
59
in power phase, how many reps in strength part of superset
1-5

NASM (15 decks)

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