First Half Of Chapter 14 Flashcards
Acute variables of training
- Repetitions
- sets
- training intensity
- repetition tempo
- training volume
- rest interval
- training duration
- exercise selection
What are acute variables?
- Fundamental concept for designing a training program.
- Determine amount of stress placed on the body.
- Determine what adaptations will occur.
Repetitions are?
•One complete movement of a single exercise.
Repetitions include what three muscle actions?
- concentric
- isometric
- eccentric
Sets are considered?
- Group of consecutive repetitions
* dependent on phase of opt model as well as training status
Training intensity are considered?
•Important acute variable to consider
•individual’s level of effort, compared with their maximal effort
•usually expressed as percentage
•reps, sets and training intensity work together
-higher reps will use fewer sets at lower intensity.
-phase 1
•phase 4 and 5 perform strength assessments to find estimated 1 rep max for training intensity.
-use appendix c to find estimated 1 rep max
•phases 1,2 and 3
-generally do not find the 1 rep max, instead find the appropriate rep range.
-phase 1 find weight light enough for 12 reps but not more than 20 reps.
-more than 20 reps add weight to keep client in appropriate intensity range.
•
Repetition tempo does what to your muscle?
Controls amount of time that muscle is active or producing tension.
• concentric, isometric and eccentric
Repetition tempo is written as?
A/b/c Ex:
- a =eccentric
- b=isometric
- c=concentric
- 4/2/1 - counting
Rest interval?
- time taken to recuperate between sets.
- body requires rest to restore energy
- depends on the phase training and fitness level.
- shorter rest in phases 1,2,3 and longer rest in phases 4 and 5.
- Higher intensity or percent of 1 rep max the longer it takes to recover ATP and PC.
- 3 minutes or more to recover 100% of ATP and PC.
Training volume
•Important to avoid overtraining •Amount of physical training performed within a specified period of time. - training phase - goals -Age -work capacity or training status -recoverability -nutritional status -injury history -Life stress • control training volume by how many sets, reps and exercises are used in a designed program.
Training frequency
•Number if training sessions performed during a specified period.
-typically a weekly format
- split routine can train more often
• 4 workouts in 1 week
- full body workout
•2-3 workouts in 1 week
- more frequency we train with the less volume we can use.
Training duration
Timeframe of a workout or length of time spent in one phase of training
-Time frame from start of workout to finish.
• staying within available time frame
• 1 hour workout
-Number of weeks spent in a phase of training
- depends on clients goals and abilities
- 4 weeks in phase 1
Exercise selection
•Process of choosing proper exercises for desired adaptation
Exercise selection for phase 1?
Stabilization endurance:
Step up balance curl to overhead press .
Exercise selection for phase 2?
Strength endurance
• 1 strength exercise paired with 1 stabilization exercise for same muscle group.
• bench press, push up on stability ball.
