Acute Variables Flashcards by Jennifer Ambrose

Q

P1 Resistance - reps

A

12-20

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Q

P1 Resistance - sets

A

1-3

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Q

P1 Resistance - tempo

A

4/2/1 - slow

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Q

P1 Resistance - intensity

A

50-70%

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Q

P1 Resistance - rest interval

A

0-90 seconds

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Q

P1 Resistance - exercises per body part

A

1-2

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Q

P2 Resistance - reps

A

8-12

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Q

P2 Resistance - sets

A

2-4

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Q

P2 Resistance - tempo

A

2/0/2 - moderate (strength); 4/2/1 - slow (stabilization)

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Q

P2 Resistance - intensity

A

70-80%

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Q

P2 Resistance - rest interval

A

0-60 seconds

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Q

P2 Resistance - exercises per body part

A

1 superset

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Q

P3 Resistance - reps

A

6-12

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Q

P3 Resistance - sets

A

3-5

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Q

P3 Resistance - tempo

A

2/0/2

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Q

P3 Resistance - intensity

A

75-85%

Q

P3 Resistance - rest interval

A

0-60 seconds

Q

P3 Resistance - exercises per body part

A

2-4

Q

P4 Resistance - reps

A

1-5

Q

P4 Resistance - sets

A

4-6

Q

P4 Resistance - tempo

A

x/x/x - fast (as fast as possible)

Q

P4 Resistance - intensity

A

85-100%

Q

P4 Resistance - rest interval

A

3-5 minutes

Q

P4 Resistance - exercises per body part

A

1-3

P5 Resistance - reps

1-5 (strength), 8-10 (power)

P5 Resistance - sets

3-5

P5 Resistance - tempo

x/x/x - fast (as fast as possible)

P5 Resistance - intensity

85-100% (strength); 30-45% (power)

P5 Resistance - rest interval

1-2 min between pairs; 3-5 min between circuits

P5 Resistance - exercises per body part

1 superset

P1 Core & Balance - tempo

4/2/1 - slow

P2-P4 Core & Balance - tempo

1/1/1 - medium

P5 Core - tempo

x/x/x - fast (as fast as possible)

P5 Balance - tempo

controlled

P1 Core & Balance - reps

12-20

P2-P5 Core & Balance - reps

8-12