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Theories of Strength and Conditioning > Exam 3 > Flashcards

Exam 3 Flashcards

1
Q

What should the Push-Pull ratio be?

A

1:3

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2
Q

How many training sessions beginner?

A

2-3

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3
Q

How many training sessions intermediate?

A

3-4

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4
Q

How many training sessions advanced?

A

4-7

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5
Q

How many training sessions a week are recommended?

A

3

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6
Q

What is correct exercise order?

A

Power
Non-power
Assistance

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7
Q

What is a superset?

A

Agonist & Antagonist

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8
Q

What is a compound set?

A

same muscle group

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9
Q

2 for 2 rule

A

if 2 reps over for 2 weeks increase 5-10lbs

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10
Q

Plyo beginner

A

80-100

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11
Q

Plyo intermediate

A

100-120

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12
Q

Plyo Advanced

A

120-140

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13
Q

Frequency Plyo

A

48-72hrs

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14
Q

How to do Plyo

A

opposite lifts

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15
Q

What is contrast training?

A

Post-Activation Potentiation
Heavy submax–similar plyo
increases force production
synaptice excitation

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16
Q

What is periodization?

A

systemic manipulation of volume and intensity

17
Q

What is macro

A

months to a year

18
Q

What is a meso

A

2-6 weeks

19
Q

What is micro

A

days to weeks

20
Q

When general non-specific?

A

beginning of post (high volume low int)

21
Q

When general specific?

A

Rest of time (low volume-high int)

22
Q

what is the prepatory phase

A

Off season
no technical work
low int-high vol

23
Q

What is the 2nd phase?

A

Strength and Power

24
Q

What is the 3rd Phase?

A

Competition-st&Pwr into maintenance

Peak 1-2 out

25
Q

What is 2nd Transition?

A

Active Rest,

1-4 wks post

26
Q

What is Flexible non-linear periodization

A

Choose rep scheme for day must complete all 20-15-10

27
Q

Auto Regulatory Progressive Resistance Excercise

A 
Adjusts to athlete
10@65%
8@77%
80% @ Max
Decrease or increase weight/reps based on max reps
28
Q

What is 5/3/1

A

wk1 3x5
wk2 3x3
wk3 3x5 3x3 3x1
Deload

29
Q

What is conjugate method?

A

Constant Rotation of Core exercises
2 Max Effort Days
2 Dynamic Days

30
Q

What is french contrast?

A

Strength
Plyo
Power
Plyo

31
Q

What are the Ungulating

A

Daily

weekly

Theories of Strength and Conditioning (4 decks)

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