| Training Phase | Exposures/wk | Contacts per Exposure | Example exercises |
|---|---|---|---|
| Eccentric absorption | 3-4 | 50-70 | Tall to short landing (drop squat), Altitude landing (from box) |
| Concentric production | 3-4 | 50-70 | Squat jump, Sit to squat jump |
| Jump integration | 2-3 | 40-60 | Broad Jump, Single hurdle jump |
| Continuous jumps | 2-3 | 30-50 | Continuous hurdle jump, Mini hurdle hops |
| Shock method | 1-2 | 20-40 | Depth Jumps, Multiple hops for distance |
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| Age | Vegetables | Fruit | Grain food | Legumes, nuts, seeds, fish/seafood, eggs, poultry etc | Milk/ milk products | Approx. No of additional servings from 5 food groups | |
|---|---|---|---|---|---|---|---|
| Men | 19-50 | 6 | 2 | 6 | 3 | 2.5 | 0-3 |
| 51-70 | 5.5 | 2 | 6 | 2.5 | 2.5 | 0-2.5 | |
| 70+ | 5 | 2 | 5.5 | 2.5 | 3.5 | 0-2.5 | |
| Women | 19-50 | 5 | 2 | 6 | 2.5 | 2.5 | 0-2.5 |
| 51-70 | 5 | 2 | 4 | 2 | 4 | 0-2.5 | |
| 70+ | 5 | 2 | 3 | 2 | 4 | 0-2 | |
| Pregnant | 5 | 2 | 8.5 | 3.5 | 2.5 | 0-2.5 | |
| Lactating | 7.5 | 2 | 9 | 2.5 | 2.5 | 0-2.5 |
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https://eddy-cms.uponline.education/sites/default/files/Health%20Supplement%20Concerns.png
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Sub Topics
Margarine or other plant-based spreads.
Water, small amount of plant-based oils, eg, canola.
Low- and reduced-fat milks, reduced-fat cheese.
‘Lite’ coconut cream or coconut milk or dilute with water.
Healthier takeaways, e.g., salad-rich kebabs or wraps; vegetable-rich non-fried Asian rice or noodle dishes.
Whole or less processed foods, e.g., vegetables, fruit, unsalted nuts.
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Ski Ergometer |
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Stair Climber |
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Rowing Ergometer |
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Assault Bike |
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