NASM CH13

Card Set Information

Author:
tjtolman
ID:
166808
Filename:
NASM CH13
Updated:
2012-08-21 13:18:28
Tags:
nasm
Folders:

Description:
Chapter 13
Show Answers:

Home > Flashcards > Print Preview

The flashcards below were created by user tjtolman on FreezingBlue Flashcards. What would you like to do?


  1. program design:
    purposful sytem or plan put together to help an individual achieve a specific goal
  2. acute variables:
    • important components that specify how each exercise is to be performed.
    • -reps, sets, training intensity, rep tempo, training volume,rest interval, training freq, training duration, exercise selection
    • -interdependent (change in one will change the other)
  3. set relationship:
    inverse relationship btwn sets, reps and intensity
  4. sets to prevent overtraining
    24 to 36 sets
  5. training intensity
    • level of effort, compared with their max effort, usually a %
    • power 30-45%
    • strength 70-100%
    • stabilization 50-70%
  6. rep tempo
    • speed with which each rep is performed
    • power - as fast as possible
    • strength - 2/0/2
    • stabilization - 4/2/1
  7. rest interval
    time taken to recuperate btwn sets
  8. recovery of ATP and CP
    • 20-30 sec 50%
    • 40 sec 75%
    • 60 sec 85-90%
    • 3 min 100%
  9. rest inteval for levels:
    • power: 3-5 min
    • strength: 45s - 5 min
    • stabilization 0s - 1.5 min
  10. training volume:
    • inversely related to training intensity
    • power - 6setsx 30 reps total
    • strength 8┬ásets x 36 reps total
    • stabilization 36 sets x 75 reps
  11. training duration:
    • -from start to finish
    • -length of time spent in one phase (avg 4-8weeks)
  12. periodization of the opt model:
    • -dividing the training program into distinct periods or phases of training
    • -training diff forms of strength in each period (or phase) to control the volume of training and to prevent injury.
  13. Macrocycle, mesocycle, microcycle
    • macro- annual
    • meso - monthly
    • micro - weekly

What would you like to do?

Home > Flashcards > Print Preview