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variables Flashcards

1
Q

zone 1 cardio training

A

Below VT1

RPE (1-10) 3-4

Light to moderate

Starting to sweat but can still carry on a conversation effortlessly

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2
Q

zone 2 cardio training

A

VT1 to Midpoint*

RPE (1-10) 5-6

Challenging to hard

Noticeable sweating and using larger volumes of breath

Continual talking is becoming challenging

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3
Q

zone 3 cardio training

A

Midpoint to VT2

RPE(1-10) 7-8

Vigorous to very hard

Profuse sweating

Vigorous breathing and ability to talk is limited to short phrases

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4
Q

zone 4 cardio training

A

Above VT2

RPE (1-10) 9-10

ery hard to maximum effort

Breathing as hard as possible

Speaking is impossible or limited to grunts of single words

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5
Q

core training progression

A

Stabalization through the spine and pelvis no trunk movement

|

movement taking the spine through full range of motion

|

increase force production in core

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6
Q

Balence training progression

A

unstable enviornment to help train body to stabilize

|

dynamic movments in unstable enviornment

|

deceleration from dynamic state to stable controlled position

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7
Q

Plyometric training progression

A

Small jumps with focus on form

|

faster more powerful dynamic jumps

|

explosive powerful movments

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8
Q

SAQ progression

A

beginer 4-6 drills 1-2 sets 2-3 reps 15-60 rest

|

intermediate 6-8 drills 3-4 sets 3-5 reps 0-60 rest

|

advanced 6-10 drills 3-5 sets 3-5 reps 0-90 rest

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9
Q

Youth SAQ guidlines

A

frequency 1-3 per week

4-8 drills

1-4 sets

3-5 reps

15-60 rest

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10
Q

Phase 1 Flexibility

A

Reps;1
Sets; 1-3
Tempo; 30 sec hold
Intensity; N/A
Rest; N/A
Frequency; 3-7 times/week
Duration; 4-6 weeks
Exercise; SMR & static stretch

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11
Q

Phase 1; Core

A

Reps; 12-30
Sets; 1-4
Tempo; Slow 4/2/1
Intensity; N/A
Rest; 0-90 sec
Frequency; 2-4 times/week
Duration; 4-6 weeks

exersize selection 1-4 core stabilization

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12
Q

Phase 1; Balance

A

Reps; 12-20 (6-10 slow)
Sets; 1-3
Tempo; Slow 4/2/1
Intensity; N/A
Rest; 0-90 sec
Frequency; 2-4 times/week
Duration; 4-6 weeks

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13
Q

Phase 1; Plyometric

A

Reps; 5-8
Sets; 1-3
Tempo; 3-5 sec hold on landing
Intensity; N/A
Rest; 0-90 sec
Frequency; 2-4 times/week
Duration; 4-6 weeks

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14
Q

Phase 1; SAQ

A

Reps; 2-3
Sets; 1-2
Tempo; Moderate
Intensity; N/A
Rest; 0-90 sec
Frequency; 2-4 times/week
Duration; 4-6 weeks
Exercise; 4-6 drills with limited horizontal inertia and unpredictability

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15
Q

Phase 1; Resistance

A

Reps; 12-20
Sets; 1-3
Tempo; 4/2/1
Intensity; 50-70%
Rest; 0-90 sec
Frequency; 2-4 times/week
Duration; 4-6 weeks

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16
Q

Phase 2; Strength Endurance Training

A

The second level of training in the OPT model focuses on the main adaptation of strength which includes strength endurance, hypertrophy, and maximal strength.

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17
Q

Phase 1; Stabilization Endurance Training

A

The first level of training in the OPT model focuses on the main adaptation of stabilization and is designed to prepare the body for the demands of higher levels of training that may follow.

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18
Q

Phase 2; Flexibility

A

Reps; 5-10
Sets; 1-2
Tempo; 1-2 sec hold
Intensity; N/A
Rest; N/A
Frequency; 3-7 times/week
Duration; 4 weeks
Exercise; SMR & static stretch

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19
Q

Phase 2; Core

A

Reps; 8-12
Sets; 2-3
Tempo; Medium
Intensity; N/A
Rest; 0-60 sec
Frequency; 2-4 times/week
Duration; 4 weeks

20
Q

Phase 2; Balance

A

Reps; 8-12
Sets; 2-3
Tempo; Medium
Intensity; N/A
Rest; 0-60 sec
Frequency; 2-4 times/week
Duration; 4 weeks

21
Q

Phase 2; Plyometric

A

Reps; 8-10
Sets; 3-5
Tempo; Repeating
Intensity; N/A
Rest; 0-60 sec
Frequency; 2-4 times/week
Duration; 4 weeks

22
Q

Phase 2; SAQ

A

Reps; 3-5
Sets; 3-4
Tempo; Fast
Intensity; N/A
Rest; 0-60 sec
Frequency; 2-4 times/week
Duration; 4 weeks
Exercise; 6-8 drills allowing greater horizontal inertia but limited unpredictability

23
Q

Phase 3; muscular development (Hypertrophy)

A

Hypertrophy training is specific for the adaptation of maximal muscle growth, focusing on high levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle size.

24
Q

Phase 2; Resistance

A

Reps; 12-20
Sets; 1-3
Tempo; 2/0/2
Intensity; 70-80%
Rest; 0-60 sec
Frequency; 2-4 times/week
Duration; 4 weeks
Exercise; 1 strength superset with 1 stabilization

25
Phase 3; Flexibility
Reps; 5-10 Sets; 1-2 Tempo; 1-2 sec hold Intensity; N/A Rest; N/A Frequency; 3-7 times/week Duration; 4 weeks Exercise; SMR & Active
26
Phase 3; Core
Reps; 8-12 Sets; 2-3 Tempo; Medium Intensity; N/A Rest; 0-60 sec Frequency; 3-6 times/week Duration; 4 weeks
27
Phase 3; Balance
Reps; 8-12 Sets; 2-3 Tempo; Medium Intensity; N/A Rest; 0-60 sec Frequency; 3-6 times/week Duration; 4 weeks
28
Phase 3; Plyometric
Reps; 8-10 Sets; 2-3 Tempo; Repeating Intensity; N/A Rest; 0-60 sec Frequency; 3-6 times/week Duration; 4 weeks
29
Phase 3; SAQ
Reps; 3-5 Sets; 3-4 Tempo; Fast Intensity; N/A Rest; 0-60 sec Frequency; 2-4 times/week Duration; 4 weeks Exercise; 6-8 drills allowing greater horizontal inertia but limited unpredictability
30
Phase 3; Resistance
Reps; 6-12 Sets; 3-5 Tempo; 2/0/2 Intensity; 75-85% Rest; 0-60 sec Frequency; 3-6 times/week Duration; 4 weeks Exercise; 2-4 strength level exercises/ body part
31
Phase 4; Maximal Strength Training
Maximal strength training focuses on increasing the load placed on the tissues of the body improving recruitment of more motor units, rate of force production, and motor unit synchronization.
32
Phase 4; Flexibility
Reps; 5-10 Sets; 1-2 Tempo; 1-2 sec hold Intensity; N/A Rest; N/A Frequency; 3-7 times/week Duration; 4 weeks Exercise; SMR & Active stretch
33
Phase 4; Core
Reps; 8-12 Sets; 2-3 Tempo; Medium 1/1/1 Intensity; N/A Rest; 0-60 sec Frequency; 2-4 times/week Duration; 4 weeks Exercise; 0-3 Core Strength
34
Phase 4; Balance
Reps; 8-12 Sets; 2-3 Tempo; Medium 1/1/1 Intensity; N/A Rest; 0-60 sec Frequency; 2-4 times/week Duration; 4 weeks Exercise; 0-3 Balance Strength
35
Phase 4; Plyometric
Reps; 8-10 Sets; 2-3 Tempo; 1-2 Repeating Intensity; N/A Rest; 0-60 sec Frequency; 2-4 times/week Duration; 4 weeks Exercise; 0-3 Plyometric Strength
36
Phase 4; SAQ
Reps; 3-5 Sets; 3-4 Tempo; Fast Intensity; N/A Rest; 0-60 sec Frequency; 2-4 times/week Duration; 4 weeks Exercise; 6-8 drills allowing greater horizontal inertia but limited unpredictability
37
Phase 4; Resistance
Reps; 1-5 Sets; 4-6 Tempo; X/X/X Intensity; 85-100% Rest; 3-5 min Frequency; 2-4 times/week Duration; 4 weeks Exercise; 1-3 strength
38
Phase 5; Power
The power training phase focuses on both high force and velocity to increase power. This is accomplished by combining a strength exercise with a power exercise for each body part.
39
Phase 5; Flexibility
Reps; 10-15 Sets; 1-2 Tempo; Controlled Intensity; N/A Rest; N/A Frequency; 3-7 times/week Duration; 4 weeks Exercise; SMR & Dynamic stretch 3-10 exercises
40
Phase 5; Core
Reps; 8-12 Sets; 2-3 Tempo; X/X/X Intensity; N/A Rest; 0-60 sec Frequency; 2-4 times/week Duration; 4 weeks Exercise; 0-2 Core Power
41
Phase 5; Balance
Reps; 8-12 Sets; 2-3 Tempo; Controlled Intensity; N/A Rest; 0-60 sec Frequency; 2-4 times/week Duration; 4 weeks Exercise; 0-2 Balance Power
42
Phase 5; Plyometric
Reps; 8-12 Sets; 2-3 Tempo; X/X/X Intensity; N/A Rest; 0-60 sec Frequency; 2-4 times/week Duration; 4 weeks Exercise; 0-2 Plyometric Power
43
Phase 5; SAQ
Reps; 3-5 Sets; 3-5 Tempo; X/X/X Intensity; N/A Rest; 0-90 sec Frequency; 2-4 times/week Duration; 4 weeks Exercise; 6-10 drills allowing maximal horizontal inertia and unpredictability
44
Phase 5; Resistance
Reps; 1-5 (S) 8-10 (P) Sets; 3-5 Tempo; X/X/X (S) X/X/X (P) Intensity; 85-100% (Strength).. Up to 10% BW or 30-45% 1RM (Power) Rest; 1-2 min between pairs & 3-5 minutes between circuits Frequency; 2-4 times/week Duration; 4 weeks Exercise; 1 strength superset with 1 power
45
resistance training frequency
beginning 2-3 per week intermediate 3 for total body 4 for split per week advanced 4-6 per week
46
resistance training progression
focus on good form and stabilization | focus on strenght and hypertrophy | focus on power

Nasm (5 decks)

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