CH 17: Resistance Training Systems

Question 1

Describe the percentages associated with light, moderate, and heavy loads

Answer 1

Light is <60%
Moderate is 60-80%
Heavy is >80%

Question 2

what is post-activation potentiation (PAP)?

Answer 2

the force produced by a muscle is increased due to its previous contraction (typically 2-10% BUT normally only in experienced athletes)

Question 3

active vs passive rest

Answer 3

active rest = working other muscle groups while resting the primary

passive = completely resting (no activity)

Question 3

active vs passive rest

Answer 3

active rest = working other muscle groups while resting the primary

passive = completely resting (no activity)

*studies show that either will aid in strength gain, only difference is cardiovascular response is greater with active rest (ie circuit style workout)

Question 4

What might a sample full body workout using 90% 1RM look like?

Answer 4

3 xpulls
90s rest
3x bench
90s rest
3xDL
90s rest

repeat 3x
notice the upper and lower body pairing and time between sets

Question 5

What might a sample split body workout using 90% 1RM look like?

Answer 5

3x bench
rest 180s
3xDL
rest 180s

repeat 3x

Question 6

what are the rest guidelines before repeating a specific exercise?

Answer 6

max str/power: 3-7min

Hyp: 3-5min