Unit 4 training programs

Question 1

For short interval outline the
Intensity
Work
Reps
Sets
W:R

Answer 1

Maximal
3-10s
6-15 reps
3 sets
1:5+ W:R

Question 2

For intermediate interval outline the
Intensity
Work
Reps
Sets
W:R

Answer 2

85-98%MHR
10-60s
6-10reps
2sets
1:2 1:3 W:R

Question 3

For long interval outline the
Intensity
Work
Reps
Sets
W:R

Answer 3

80-85%MHR
60-240s
2-4 reps
2 sets
1:2 2:1 3:1 W:R

Question 4

For HIIT outline the
Intensity
Work
Reps
Sets
W:R

Answer 4

90-100%MHR
30-240s
4-6 reps
1+ Sets

Question 5

for resistance training strength (ATP-CP) outline
sets
Reps
resistance
speed of contraction
rest

Answer 5

3 sets
2-8 reps
85-98% 1RM
slow speed
3-5mins rest

Question 6

for resistance training POWER (ATP-CP) outline
sets
Reps
resistance
speed of contraction
rest

Answer 6

3 sets
3-10 reps
30-70% 1RM
Fast speed
3-5mins rest

Question 7

for resistance training ENDURANCE outline
sets
Reps
resistance
speed of contraction
rest

Answer 7

3 sets
15-25+ reps
40-60% MHR
slow to moderate contraction
30-60 seconds rest