Acute Training Variables - Chapter 9 Flashcards
Type
techniques, equipment, or methods used to complete an activity
Technique is just as important to client success as program design
Understanding how to properly progress or regress a client, in addition to choosing the right exercises, is important for trainers
Variables that can be manipulated to create a progression or regression include load (weight), tempo (speed), range of motion, movement complexity, or novelty
Progressions: modifications to acute training variables that increase the challenge of a movement pattern
Regressions: modifications to acute training variables that decrease the challenge of a movement pattern
Exercise selection
specific exercises executed in a workout session
When selecting exercises, pick movements that target major muscle groups
Exercise order:
the order in which exercises are completed within a training session
Intensity
measurable amount of force or effort given to an activity or exercise; often expressed as a percentage of effort compared to a person’s maximum effort
One-repetition max (1RM): a single maximum-strength repetition with maximum load
TRAINING GOAL INTENSITY (PERCENTAGE 1RM)
Muscular endurance 67 percent or less
Hypertrophy 67 percent–85 percent
Maximum strength 85 percent or greater
Power
- Single-repetition event 80 percent–90 percent
- Multiple-repetition event 75 percent–85 percent
Set
the number of times an exercise or group of exercises is completed
TRAINING GOAL SETS
Muscular endurance 1–3 sets
Hypertrophy 3–4 sets
Maximum Strength 3–5 sets
Power 3–5 sets
Repetitions (reps):
the number of times an exercise is completed within a set
When deciding to increase load or repetition, the trainer should closely monitor responses to ensure clients are progressing toward their specific goal.
TRAINING GOAL REPETITIONS
Muscular endurance 15 or more repetitions
Hypertrophy 6–12 repetitions
Maximum strength 1–6 repetitions
Power 1–5 repetitions
Frequency
the number of times training occurs within a specific period or how often an exercise is executed
The client’s overall level of fitness, as determined by assessments, is the most important factor to consider when prescribing exercise frequency
Range of motion (ROM):
Time:
Tempo:
the measurement of movement around a specific joint or body part
the duration of an activity or training session
the speed at which an exercise or movement pattern is completed
Tempo is written as:
eccentric count : isometric hold count : concentric count : isometric hold count
For example, completing a biceps curl with a tempo of three-count eccentric (lowering), no isometric hold, one-count concentric (lift or contract), and no isometric hold would read as 3:0:1:0
Closely related to time under tension (TUT)
TRAINING GOAL TEMPO (EXAMPLE IN SECONDS)
Muscular endurance 4:0:6:0
Hypertrophy 3:1:3:1
Maximum Strength 3:0:1:0
Power Fastest controllable tempo
Time under tension (TUT):
the amount of time a muscle is engaged as a set, completed from start to finish
Volume
A measure of total work done
Sets x Reps x Intensity (Load)
Rest:
the amount of time spent in recovery between sets or repetitions
TRAINING GOAL REST BETWEEN SETS
Muscular endurance 30–60 seconds
Hypertrophy 30–60 seconds
Maximum strength 2–5 minutes
Power 1–2 minutes
The most common fitness variables for cardiovascular training are those in the FITT Principle:
Frequency of exercise
Intensity of exercise
Time or duration of exercise
Type of exercise
The most common training variables for resistance training are the 5 R’s:
Repetitions: the number of times the range of motion is completed consecutively
Rest: the time spent resting between repetitions or between sets
Recovery: the time spent recovering between exercise sessions
Active recovery is low-intensity exercise that can promote and accelerate muscular and metabolic recovery
Resistance: the load (weight) used for an exercise
Range of motion: the total amount of joint movement used during an exercise
