Chapter 14 Flashcards by Spencer Rickers

Acute Variables

Important component that specify ho each exercise is to be performed.

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What are the Acute Variables of training.

Repatitions
Sets
Training Intensity
Repetition tempo
Training Volume
Rest Interval
Training Frequency
Training Duration
Exercise Selection

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Training Intensity

An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage.

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Training Volume

Amount of physical training performed within a specified period.

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Tempo a=

Eccentric (lower the weight)

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Tempo b=

Isometric (pause)

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Tempo c=

Concentric (lift the weight)

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Program Design Continuum: Muscular endurance/ stabilization

12-20 Reps
1-3 Sets
50-70% of 1RM
Tempo Slow (4/21)
0-90 seconds rest

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Program Design Continuum: Hypertrophy

6-12 Reps
3-5 Sets
75-85% 1 RM
Tempo Moderate (2/0/2)
0-60s Rest

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Program Design Continuum: Maximal Strength

1-5 Reps
4-6 Sets
85-100% 1 RM
Fast/explosive
3-5 Min rest

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Program Design Continuum: Power

1-10 Reps
3-6 Sets
30-45% of 1 RM or <10% of body weight
Fast/explosive
3-5 min Rest

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High Volume at low/moderate intensity produces…

Increased muscle cross-sectional area
Improved blood lipid serum profile
Increased metabolic rate

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Low volume at high intensity produces…

Increased rate of force production
Increased motor unit recruitment
Increased motor unit synchronization

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What exercises are appropriate at the Stabilization Level?

Total body, multijoint or single joint; controlled unstable

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What exercises are appropriate at the Strength Level

Total body, multijoint or single joint

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What exercises are appropriate at the Power Level

Total body, multijoint (explosive)

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Number of Reps for Stabilization Endurance training (Resistance Portion)

12-20

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Number of Sets for Stabilization Endurance training (Resistance Portion)

1-3

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Tempo for Stabilization Endurance training (Resistance Portion)

4/2/1

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% Intensity for Stabilization Endurance training (Resistance Portion)

50-70%

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Rest Interval for Stabilization Endurance training (Resistance Portion)

0-90 Seconds

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Frequency for Stabilization Endurance training (Resistance Portion)

2-4 times a week

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Duration for Stabilization Endurance training (Resistance Portion)

4-6 Weeks

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Exercise Selection for Stabilization Endurance training (Resistance Portion)

1-2 stabilization progression

Stabilization Endurance training (Core Tempo)

Slow 4/2/1

Strength and Endurance Training Reps

8-12

Strength and Endurance Training Sets

2-4

Strength and Endurance Training Tempo

Strength 2/0/2 | Stability 4/2/1

Strength and Endurance Training Intensity

70-80%

Strength and Endurance Training Rest Interval

0-60 Seconds

Strength and Endurance Training Frequency

2-4 times /week

Strength and Endurance Training Duration

4 weeks

Strength and Endurance Training Exercise selection

1 strength superset with 1 stabilization

Core for Strength and Endurance Training phase: Tempo

Medium

Hypertrophy training Number of Reps

6 to 12

Hypertrophy training Number of sets

3-5 sets

Desired tempo for Hypertrophy training

2/0/2

Intensity range for hypertrophy training

75 to 85%

Desired rest interval for hypertrophy training

0 to 60 seconds

Frequency of hypertrophy training

3 to 6 times per week

Duration of hypertrophy training program

Four weeks

Number and types of exercises for hypertrophy training.

3 to 4 street-level exercises/bodyparts

Tempo for core training during hypertrophy Phase

Medium tempo

Desired reps for Maximal strength training

1 to 5 reps

Optical number of sets for Maximal strength training per exercise

4-6 sets per exercise

Tempo for maximal strength training

As fast as can be controlled

Rest interval between sets for Maximal strength training.

Between three and five minutes

Frequency of exercise for Maximal strength training

2 to 4 times per week

Duration of Maximal strength training program

Four weeks

Number of exercises selected per session for Maximal strength training

1-3 strength

Core tempo for Maximal strength training

Medium | 1/1/1

Number of reps for power training

1-5 strength | 8-10 power

Optimal number of Sets for powertraining

3 to 5 sets per exercise

Optimal Tempo for power training

As fast as can be controlled with both power and strength exercises

Optimal intensity for Power training

85 to 100% for strength exercises, and up to 10% body wait or 30 to 45% one One rep max

Frequency of power training

2 to 4 times per week

Duration of a power level program

Four weeks

Tempo for core exercises In a power phase program

As fast as can be controlled