NASM Acute Variables for Resistance Training
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35 terms
Sundanese | English |
|---|---|
| Ph 1 Resist Reps |  12-20 |
| Ph 1 Resist Sets | 1-3 |
| Ph 1 Resist Tempo | 4/2/1 |
| Ph 1 Resist Intensity | 50-70% |
| Ph 1 Resist Rest | 0-90 sec |
| Ph 1 Resist Freq | 2-4 times/week |
| Ph 1 Resist Exercise Selection | 1-2 stab progression |
| Ph 2 Resist Reps | 8-12 |
| Ph 2 Resist Sets | 2-4 |
| Ph 2 Resist Tempo | (str) 2/0/2 (stab) 4/2/1 |
| Ph 2 Resist Intensity | 70-80% |
| Ph 2 Resist Rest | 0-60 |
| Ph 2 Resist Freq | 2-4 times/week |
| Ph 2 Resist Exercise Selection | 1 str superset 1 stab |
| Ph 3 Resist Reps | 6-12 |
| Ph 3 Resist Sets | 3-5 |
| Ph 3 Resist Tempo | 2/0/2 |
| Ph 3 Resist Intensity | 75-85% |
| Ph 3 Resist Rest | 0-60 |
| Ph 3 Resist Freq | 3-6 times/week |
| Ph 3 Resist Exercise Selection | 2-4 str level exercises/body part |
| Ph 4 Resist Reps | 1-5 |
| Ph 4 Resist Sets | 4-6 |
| Ph 4 Resist Tempo | x/x/x |
| Ph 4 Resist Intensity | 85-100% |
| Ph 4 Resist Rest | 3-5 min |
| Ph 4 Resist Freq | 2-4 times/week |
| Ph 4 Resist Exercise Selection | 1-3 str |
| Ph 5 Resist Reps | 1-5 (str) 8-10 (p) |
| Ph 5 Resist Sets | 3-5 |
| Ph 5 Resist Tempo | x/x/x (str) x/x/x (p) |
| Ph 5 Resist Intensity | 85-100% (str) up to 10% BW or 30-35% 1RM (p) |
| Ph 5 Resist Rest | 1-2 min b/w pairs 3-5 min b/w circuits |
| Ph 5 Resist Freq | 2-4 times/week |
| Ph 5 Resist Exercise Selection | 1 str superset 1 power |
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