Jessica Keramea (Testing Grounds)

Submitted by Jessica.kerame… on Wed, 04/26/2023 - 12:35
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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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.

Ski Ergometer 
Stair Climber
Rowing Ergometer
Assault Bike 

 

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