Chapter 14

Question 1

Phase 5 power resistance. Reps , sets, tempo, intensity , rest interval, frequency, duration ,exercise selection

Answer 1

1-5 strength and 8-10 power,3-5 sets, X/x/x(as fast can be controlled for both) ,85%-100%(s) and 10% of bw or 30%-45 % 1rm (p), 1-2 minutes of rest between pairs or 3-5 minutes between circuits. 2-4 times a week, for 4 weeks, 1 strength superset with 1 power.

Question 2

Phase 2( Endurance )Resistance. Reps , sets, tempo, intensity , rest interval, frequency, duration ,exercise selection

Answer 2

8-12 reps , 2-4 sets, 2/0/2( straight) or 4/2/1(stab), 70%-80% intensity, 0-60 second rest time, 2-4 times a week, for 4 weeks. 1 strength superset with 1 stabilization

Question 3

Mesocycle

Answer 3

Monthly plan

Question 4

Acute variables

Answer 4

Important components that specify how each exercise is to be performed

Question 5

Phase 4 maximal strength :what kind of loading? What is it important for?

Answer 5

Horizontal loading and important for optimizing rate of force

Question 6

Phase 3 hypertrophy resistance. Reps , sets, tempo, intensity , rest interval, frequency, duration ,exercise selection

Answer 6

6-12 reps, 3-5 sets, 2/0/2 tempo ,75%-85%, 0-60 rest interval. 3-6 times a week, 4 weeks, 2-4 strength level exercises/body part

Question 7

Phase 5 of opt model

Answer 7

Power

Question 8

Phase 3 hypertrophy : what kind of loading and what is it important for?

Answer 8

Horizontal loading and important for adding size.

Question 9

What are the three blocks of the opt model

Answer 9

Stabilization ,Strength, and Power

Question 10

Microcycle

Answer 10

Weekly plan

Question 11

Phases 2-4 of opt model

Answer 11

Strength

Question 12

Macro cycle

Answer 12

Annual plan

Question 13

Phase 5 power: how do you perform exercises , why is it important and what kind of loading

Answer 13

Superset of 1 strength and 1 power workout . Loads horizontal, important for optimizing rate of force and explosiveness .

Question 14

Phase 1(stabilization )resistance. Reps , sets, tempo, intensity , rest interval, frequency, duration ,exercise selection .

Answer 14

12-20 reps. 1-3 sets, 4/2/1 tempo, 50%-70% intensity , 0-90 seconds of rest, 2-4 times a week , for 4-6 weeks , and 1-2 stabilization progressions

Question 15

Phase 1 stabilization: what kind of loading and what is it important for?

Answer 15

Vertical loading and important for correcting muscular imbalances , strengthening ligaments and tendons , and anything associated with proprioception

Question 16

Phase 2 strength endurance : how do you perform the workouts and what kind?

Answer 16

Supersets of 1 strength and 1 stabilization

Question 17

Phase one of opt model

Answer 17

Stabilization

Question 18

Phase 4 Maximal strength training resistance. Reps , sets, tempo, intensity , rest interval, frequency, duration ,exercise selection

Answer 18

1-5 reps, 4-6 sets, x/x/x tempo (as fast as can be controlled), 85-100%, 3-5 mins rest . 2-4 times a week , for 4 weeks, 1-3 strength exercises