Help
Options
Didn't know it?
click below
click below
Knew it?
click below
click below
Don't Know
Remaining cards (0)
Know
retry
shuffle
restart
0:00
Embed Code - If you would like this activity on your web page, copy the script below and paste it into your web page.
Normal Size Small Size show me how
Normal Size Small Size show me how
nasm
program design concepts
| Question | Answer |
|---|---|
| 20-30 sec rest interval | 50% recovery of ATP-CP |
| 40 sec rest interval | 75% recovery of ATP-CP |
| 60 sec rest interval | 85-90% recovery of ATP-CP |
| 3 min rest interval | 100% recovery of ATP-CP |
| power rest period | 3-5 min of rest between sets(ATP-CP) |
| strength rest period | 45s-5min between sets(ATP-CP and glycolysis), hypertrophy is maximized when using 45-90sec rest intervals |
| stabilization and endurance rest period | 0s-90 sec of rest(oxidative and glycolysis) |
| power adaptations(high velosity) | 30-45% of 1RM with conventional weight training, 10% of body weight using MB, 3-6 sets, 1-10 reps |
| maximum strength adaptations | intensity of 85-100% of 1RM, 4-6 sets,1-5 reps |
| Hypertrophy adaptations | intensity of 70-85% of 1RM, 3-4 sets, 8-12 reps |
| Endurance adaptations | intensity of 50-70% of 1RM, 1-3 sets, 12-25 reps |
| stabilization intensity range | 50-70% of 1RM |
| strength intensity range | 70-100% of 1RM |
| strength rep tempo | moderate 2/0/2 |
| stabilization rep tempo | 4/2/1 |
| power rep tempo | x/x/x explosive |
| total sets in a workout | 24-36(24 for low volume/36 for high volume)or 5-12 total sets for beginners(one set of 5-12 exercises) |
| begining client | 1-2 exercises/body part + 2-3 sets each exersise = 2-6 total sets per body part |
| intermediate client | 2-3 exercises/body part + 3-4 sets per exercise = 6-12 total sets per body part |
| advanced client | 3-4 exercises/body part + 3-5 sets each exercise = 9-12 total sets per body part |
| factors for appropriate rest intervals | training expierience, intensity, goals, tolerance fitness level, muscle mass, nutritional status, recoverability |
| factors for appropriate training volume | training phase, goals, age, work capacity, recoverability, nutritional status, injury history |
| optimum tempo for hypertrophy | 20-70 sec per set(8-10 reps 4/2/1/- 2/0/2) |
| power volume(sets*reps) | 6-30 reps per exercise |
| strength volume(sets*reps) | 8-36 reps per exercise |
| stabilization volume(sets*reps) | 36-75 reps per exercise |
Created by:
kresels
Popular Sports Medicine sets