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NASM > ch 14 > Flashcards

ch 14 Flashcards

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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
Q

phase 4 maximal strength rest

A

3-5min

26
Q

phase 4 maximal strength tempo

A

x/x/x

27
Q

phase 5 power reps

A

1-10

28
Q

phase 5 power sets

A

3-6

29
Q

phase 5 power intensity

A

10% BW or 30-45% 1RM

30
Q

phase 5 power rest

A

3-5min

31
Q

phase 5 power tempo

A

x/x/x

32
Q

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

A

load

33
Q

phase 1 stabilization endurance training plyometric

A

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

34
Q

phase 1 stabilization endurance training flexibilty

A

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

35
Q

phase 1 stabilization endurance training core

A

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

36
Q

phase 1 stabilization endurance training balance

A

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

37
Q

phase 1 stabilization endurance training SAQ

A

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

38
Q

phase 2 strength endurance training flexibility

A

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

39
Q

phase 2 strength endurance training core

A

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

40
Q

phase 2 strength endurance training balance

A

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

41
Q

phase 2 strength endurance training plyometric

A

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

42
Q

phase 2 strength endurance training SAQ

A

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

43
Q

phase 3 hypertrophy training flexibility

A

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

44
Q

flexibility training frequency

A

3-7x/wk

45
Q

phase 3 hypertrophy training core

A

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

46
Q

phase 3 hypertrophy training balance

A

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

47
Q

phase 3 hypertrophy training plyometric

A

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

48
Q

phase 3 hypertrophy training SAQ

A

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

49
Q

phase 4 MST flexibility

A

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

50
Q

phase 4 MST core

A

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

51
Q

phase 4 MST balance

A

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

52
Q

phase 4 MST plyometric

A

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

53
Q

phase 4 MST SAQ

A

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

54
Q

phase 5 power flexibility

A

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

55
Q

phase 5 power core

A

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

56
Q

phase 5 power balance

A

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

57
Q

phase 5 power plyometric

A

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

58
Q

phase 5 power SAQ

A

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

59
Q

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

A

1-5

NASM (15 decks)

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