Exam 3 Flashcards
What should the Push-Pull ratio be?
1:3
How many training sessions beginner?
2-3
How many training sessions intermediate?
3-4
How many training sessions advanced?
4-7
How many training sessions a week are recommended?
3
What is correct exercise order?
Power
Non-power
Assistance
What is a superset?
Agonist & Antagonist
What is a compound set?
same muscle group
2 for 2 rule
if 2 reps over for 2 weeks increase 5-10lbs
Plyo beginner
80-100
Plyo intermediate
100-120
Plyo Advanced
120-140
Frequency Plyo
48-72hrs
How to do Plyo
opposite lifts
What is contrast training?
Post-Activation Potentiation
Heavy submax–similar plyo
increases force production
synaptice excitation
What is periodization?
systemic manipulation of volume and intensity
What is macro
months to a year
What is a meso
2-6 weeks
What is micro
days to weeks
When general non-specific?
beginning of post (high volume low int)
When general specific?
Rest of time (low volume-high int)
what is the prepatory phase
Off season
no technical work
low int-high vol
What is the 2nd phase?
Strength and Power
What is the 3rd Phase?
Competition-st&Pwr into maintenance
Peak 1-2 out
What is 2nd Transition?
Active Rest,
1-4 wks post
What is Flexible non-linear periodization
Choose rep scheme for day must complete all 20-15-10
Auto Regulatory Progressive Resistance Excercise
Adjusts to athlete 10@65% 8@77% 80% @ Max Decrease or increase weight/reps based on max reps
What is 5/3/1
wk1 3x5
wk2 3x3
wk3 3x5 3x3 3x1
Deload
What is conjugate method?
Constant Rotation of Core exercises
2 Max Effort Days
2 Dynamic Days
What is french contrast?
Strength
Plyo
Power
Plyo
What are the Ungulating
Daily
weekly
