Chapter 14 - Adaptations OPT / Program Design Continuum

Question 1

Muscular endurance / stabilization

Answer 1

Reps: 12-20
Sets: 1-3
Intensity: 50-70% of 1RM
Tempo: slow (4/12)
Rest periods: 0-90 seconds
Exercise selection: total body; multi joint or single joint; controlled unstable

Question 2

Hypertrophy

Answer 2

Reps: 6-12
Sets: 3-5
Intensity: 75-85% of 1RM
Tempo: Moderate (2/0/2)
Rest periods: 0-60 seconds

Question 3

Maximum strength

Answer 3

Reps: 1-5
Sets: 4-6
Intensity: 85-100% of 1RM
Tempo: fast/explosive
Rest periods: 3-5 minutes
Exercise selection: total body; multi joint or single joint

Question 4

Power

Answer 4

Reps: 1-10
Sets: 3-6
Intensity: 30-45% of 1RM OR appx 10% of body weight
Tempo: fast/explosive
Rest periods: 3-5 minutes
Exercise selection: total body; multijoint (explosive)