Additional Resistance Training Information Flashcards
ACSM Recommendations are directed towards…
General Population (Chronic disease prevention and ADL)
NCSA Recommendations are directed towards…
Athletic Population (Performance aspects)
Beginner (untrained): Current Program (NSCA)
Not training or just beginning training
Beginner (untrained): Training age (NSCA)
<2 months
Beginner (untrained): Frequency (per week)(NSCA)
= 1-2
Beginner (untrained): Training stress (NSCA)
None or low
Beginner (untrained): Technique experience and skill (NSCA)
None or minimal
Intermediate (moderately resistance trained): Current Program (NSCA)
Currently Training
Intermediate (moderately resistance trained): Training age (NSCA)
2-6 months
Intermediate (moderately resistance trained): Frequency (per week)(NSCA)
= 2-3
Intermediate (moderately resistance trained): Training stress (NSCA)
Medium
Intermediate (moderately resistance trained): Technique experience and skill (NSCA)
Basic
Advanced (well resistance trained): Current Program (NSCA)
Currently training
Advanced (well resistance trained): Training age (NCSA)
> /= 1 years
Advanced (well resistance trained): Frequency (per week) (NSCA)
> /= 3-4
Advanced (well resistance trained): Training stress (NSCA)
High
Advanced (well resistance trained): Technique experience and skill (NSCA)
High
Load is described as either a certain % of
1 Repetition Maximum (Greatest amount of weight that can be lifted with proper technique for only 1 rep) or RM (Most weight lifted for a specific # of reps) or Load inversely related to repetitions (And movement speed)
% of the 1RM and Repetitions Allowed
100%= 1, 95%= 2, 93%= 3, 90%= 4, 87%= 5, 85%= 6, 83%= 7, 80%= 8, 77%= 9, 75%= 10, 70%=11, 67%= 12, 65%= 15
RM continuum (NSCA)
Strength and power =2, Hypertrophy 7-11, Muscular Endurance 14->/20
Strength: Load (%1RM) (NSCA)
> /=85
Strength: Goal Repetitions (NSCA)
=6
Strength: Sets (NSCA)
2-6
Strength: Rest Period (NSCA)
2-5 minutes
Power (Single-Effort Event): Load (%1RM) (NSCA)
80-90
Power (Single-Effort Event): Goal Repetitions (NSCA)
1-2
Power (Single-Effort Event): Sets (NSCA)
3-5
Power (Single-Effort Event): Rest Period Length (NSCA)
2-5 minutes
Power (Muliple-Effort Event): Load (%1RM) (NSCA)
75-85
Power (Muliple-Effort Event): Goal Repetitions (NSCA)
3-5
Power (Muliple-Effort Event): Sets (NSCA)
3-5
Power (Muliple-Effort Event): Rest Period Length (NSCA)
2-5 minutes
Hypertrophy: Load (%1RM) (NSCA)
67-85
Hypertrophy: Goal Repetition (NSCA)
6-12
Hypertrophy: Sets (NSCA)
3-6
Hypertrophy: Rest Period (NSCA)
30 sec-1.5 min
Muscular Endurance: Load (%1RM) (NSCA)
=67
Muscular Endurance: Goal Repetition (NSCA)
> /=12
Muscular Endurance: Sets (NSCA)
2-3
Muscular Endurance: Rest Period (NSCA)
=30
Appropriate Sets for Beginners, Intermediate, and Advanced
Single set is appropriate for a beginner (Increase in muscular hypertrophy and strength, 8 – 12 Reps); Multiple sets for intermediate and advance
Primary training goal
Strength and Power (DeLorme 10RM, developed for rehabilitation; Berger, 3 sets of 6RM; Volume for power is usually lower than strength, keeps quality of exercise); Hypertrophy (3 – 6 sets); Muscular Endurance
Rest Intervals: Training goal
Heavier loads, longer rest; Relative load lifted; Muscle mass involved; Core vs. assistance exercises
Strategies to advance exercise load as the individual adapts to the stimulus
Timing (Conservative Method) and Quantity
Timing (Strategies to advance exercise load as the individual adapts to the stimulus)
Conservative Method: 2-for-2 rule (2 extra reps. in 2 consecutive workouts)
Quantity (Strategies to advance exercise load as the individual adapts to the stimulus)
2.5-10%; Depends on exercise; Upper/lower body
Smaller, Weaker, Less Trained: Body Area Exercise (Examples of Load Increases)
Upper Body: 2.5-5lbs; Lower Body: 5-10lbs
Larger, Stronger, More Trained: Body Area Exercise (Examples of Load Increases)
Upper Body: 5-10+; Lower Body: 10-15+lb
