Chapter 19 - Advanced Program Options Flashcards
Rest intervals for Muscular Strength
At least 2-3 min for structural exercises using heavier loads. For assistance exercises, a shorter rest period length of 1-2.
Rest intervals for Hypertrophy
2-3 min may be used with heavy loading for structural exercises, and l-2 min may be used for other exercises of moderate to moderately high intensity.
Rest intervals for Muscular Endurance
1-2 min for high- repetition sets.
1 min for moderate sets.
For circuit training, rest periods should correspond to time needed to get from one exercise to another.
Rest intervals for Power
At least 2-3 min for structural exercises when intensity is high; shorter rest interval for assistance exercises of 1-2 minutes.
Rep velocity for Muscular Strength
A continuum of velocities from unintentionally slow to fast velocities and should correspond to the intensity.
Rep velocity for Hypertrophy
Slow, moderate, and fast repetition velocities depending on the load, repetition number, and goals of the exercise.
Rep velocity for Muscular Endurance
Intentionally slow with moderate repetition number (10-15); moderate to faster with
large number of repetitions (15-25 or more)
Rep velocity for Power
Fast movements
Frequency for Muscular Strength
4 - 6 days per week
Frequency for Hypertrophy
4 - 6 days per week
Frequency for Muscular Endurance
4 - 6 days per week
Frequency for Power
4 - 5 days per week
Variable resistance training
Performed by altering the loading throughout the ROM.
Forced Reps
Completed with assistance of a spotter or via self-spotting past one’s own capacity.
Contrast Loading
Inclusion of low, moderate, and high repetitions within a session.
Partial Reps
Performed in a limited ROM with the intent to enhance ROM-specific strength and potentially full exercise ROM strength.
Functional Isometrics
Lifting a barbell in a power rack a few inches until it is pressed or pulled against the rack’s pins.
Breakdown sets
Involve a rapid reduction in weight with minimal rest thereby allowing the client to extend a set by performing additional repetitions.
Combining Exercises
Involves performing two or more exercises consecutively or simultaneously with minimal rest and are primarily used for increasing muscular endurance and hypertrophy, especially if the client is attempting to minimize workout duration.
Quality Training
Reducing rest interval lengths within specific loading/volume parameters as training progresses.
Discontinued Sets
Sets that include rest intervals in between repetitions.
Motion-specific training
Involves the use of exercises that train specific movements.
Characteristics of Kettlebells
Weights with superior handle location; enhance grip strength due to thicker handles and leverage changes as KB moves; handle allows KB to swing freely.
