Chapter 17 Flashcards
1
Q
Off-season
A
Hypertrophy and muscular endurance(1); strength and power (2)
2
Q
Preseason
A
Sport and movement specific (sport practice and resistance training: medium$
3
Q
In-season
A
Maintenance of preseason training goal
4
Q
Post-season
A
Not specific
5
Q
1 rep
A
100%
6
Q
2 rep
A
95%
7
Q
3 reps
A
93%
8
Q
4 reps
A
90%
9
Q
5 reps
A
87%
10
Q
6 reps
A
85%
11
Q
7 reps
A
83%
12
Q
8 reps
A
80%
13
Q
9 reps
A
77%
14
Q
10 reps
A
75%
15
Q
11 reps
A
70%
16
Q
12 reps
A
67%
17
Q
15 reps
A
65%
18
Q
Strength training
A
> 85%; <6 reps; 2-6 sets; 2-5 min rest
19
Q
Power single effort training
A
80-90%;1-2 reps; 3-5 sets; 2-5 min rest
20
Q
Power multi-effort training
A
75-85%; 3-5 reps; 3-5 sets; 2-5 min rest
21
Q
Hypertrophy training
A
67-85%; 6-12 reps; 3-6 sets; 30s- 1.5 min rest
22
Q
Muscular endurance training
A
<67%; >12 reps; 2-3 sets; < 30s
23
Q
Exercise order
A
- Power
- Non-power core
- Assistance exercises
24
Q
Assistance exercises shouldn’t be heavier than
A
8RM
