Phases Of Training Flashcards
Phase 1:
Stabilization
Goals: Improve muscle endurance Enhance joint stability Increase flexibility Enhance control of posture Improve neuromuscular efficiency Training; Training in unstable yet controlled Low loads high reps
OPT
Phase of training
Phase 2:
Goals and strategies endurance training
Strength endurance training Improve stabilization endurance & increase prime mover strength Improve overall work capacity Enhance joint stabilization Increase lean body mass Training strategies; Moderate loads and reps Superset
Phase 3:
Hypertrophy training
Goal:
Achieve optimal levels of muscular Hypertrophy (increase muscle size)
Training strategies:
High volume moderate to high loads, moderate or low repetitions
Phase 4:
Goals
Increase motor unit recruitment
Increase frequency of motor unit recruitment
Improve peak force
Training
High loads, low repetitions longer rest periods
Phase 5:
Power training Goals Enhance neuromuscular efficiency Enhance prime move strength Increase rate of force production Training strategies Superset: one strength & one power exercise per body part in the resistance training portion of the program Preform all power exercise as fast as can be controlled
Muscular endurance
Muscles ability to contract for an extended period of time
Neuromuscular efficiency
The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion
Prime mover
The muscle that acts as the initial and main source of motive power
Superset
Set of two exercise that are preformed back to bak without any rest time between them
Rate of force production
Ability of muscles to exert maximal force output in a minimal amount of time.
Strength endurance training
Goal
To enhance stabilization endurance while increasing prime mover strength
Perform two
exercise 1- stable would be a bench press
Exercise 2- proprioceptively would be on a ball
Hypertrophy training
Maximal muscle growth
