Modifiable variables Flashcards
1
Q
Frequency
A
2-3 times for beginners, 3-4 for novices, 4-6 advanced
2
Q
Type of splits
A
Upper/lower body. push/pull, push/pull/leg, neural/metabolic, body part/bodybuilding
3
Q
Type/Selection
A
based on specificity, goals and limitations
4
Q
Exercise order
A
Power–>Core–> Assistance. Large multi joint before smaller assistance
5
Q
Exercise repetition load
A
% of 1RM (core) or RM (assisted)
6
Q
Velocity of repetition
A
C-I-E
7
Q
Muscular Endurance velocity
A
2-6 eccentric
8
Q
Hypertrophy velocity
A
2-4 eccentric
9
Q
Strength velocity
A
1-2 eccentric
10
Q
Power velocity
A
Explosive
11
Q
Exercise volume load
A
sets x reps x weight
12
Q
Exercise rest intervals
A
30s for ME, up 1.5 hypertrophy, 2-5 power & strength.
13
Q
Exercise variation
A
ex. heavy to moderate, lower to upper and volume load on microcycles
