Strength Training Phases
Duration of the Transition Phase in weeks
What is 1-3 weeks?
How OFTEN the exercise is done - part of the FITT principle
What is Frequency?
Upper Crossed Syndrome is characterized by this posture problem and forward head position
What is rounded shoulders?
This type of stretching uses slow movements with static holds and is most effective after exercise
What is Static Stretching?
What the FITT principle stands for
Frequency, Intensity, Time and Type
The Hypertrophy Phase uses this many sets of 9-12 reps at 75-80% of 1RM
What is 3-6 sets?
When overload is stopped, the training effect is gradually ___ - principle of Reversibility
What is lost?
Lower Crossed Syndrome is caused by tight hip flexors and lower back combined with weak ___ and ___
What are abs and glutes?
This stretching involves controlled movements that prepare muscles and joints for activity
What is Dynamic Stretching?
Best time to perform static stretching for maximum effectiveness and flexibility gains
What is after a workout?
The Strength Phase workout consists of this many sets and reps at 85-100% of 1RM
What is 4-8 sets of 1-5 reps?
Power is a combination of strength and ____
What is speed?
Range of Motion (ROM) refers to this - the movement potential of a joint
What is flexibility?
This stretching method uses both contraction and relaxation of muscles - often called Hold-Relax
What is PNF Stretching?
In program design, progressive overload means gradually increasing ______, ______, or _____
What is weights, reps, or intensity?
This phase transitions the body to resistance training over 1-3 weeks at 55-65% of 1RM
What is the Transition Phase?
Strength levels can improve by ____% , but speed can improve by ___%
Active ROM is movement done by your own muscles, while passive ROM is done by
What is another person or object?
This technique applies pressure to muscles with tools like foam rollers to release tightness
What is Self-Myofascial Release?
This muscle group is often tight in people with Upper Crossed Syndrome and needs aggressive stretching
What are the chest and front shoulders?
The Power Phase combines high loads at 75-90% 1RM with this movement speed to maximize force production rate
What is explosive or max velocity?
This principle states that adaptations are specific to the type of training stimulus applied - known as S.A.I.D.
What is the Specificity Principle?
Winging scapula and lower trapezius weakness are associated with this postural dysfunction pattern
What is Lower Crossed Syndrome combined with scapular dyskinesis?
The autogenic inhibition principle in PNF stretching works by activating this reflex to allow deeper stretching
What is the Golgi Tendon Organ (GTO) reflex?
Combining progressive strength training with strategic stretching creates this type of program adaptation for maximum mobility and strength gains
What is concurrent training or integrated programming?