Chapter 9: Strength Training Program Design Flashcards
What are the ACSM program design recommendations?
Frequency: 2x per week
Intensity: moderate to high, min. 1 set 8-12 reps to fatigue, 8-10 exercises for major muscle groups
Rest: 48 hours rest between workouts
List the muscles associated with the core
Abdominals (rectus abdominus, external obliques, internal obliques, transverse abdominus), erector spinae, multifidus, hip flexors, other (gluteus maximus, gluteus medius, hamstrings, piriformis, hip adductors)
What is the recommended movement speed for each repetition (combined concentric and eccentric phases)?
Approximately 4-6 seconds
What is the recommended starting resistance (% of 1 RM) for beginners?
Approximately 70% of 1 RM (11 or more repetitions)
How long does it take for 100% of accumulated lactic acid to metabolize?
75 minutes
Fill in the % 1 RM, reps, sets and rest b/t sets for the following:
Muscular endurance
Hypertrophy, strength
Max strength / power
Muscular endurance: <70%, 12-20+ reps, 1-3 sets, 15-60 sec rest
Hypertrophy, strength: 70-80%, 8-12 reps, 1-6 sets, 30-120 sec rest
Max strength / power: 80-100%, 1-8 reps, 1-5+ sets, 2-5 min rest
Functional training focuses on improving which four areas?
- Coordination
- Range of motion
- Type of muscle contraction
- Speed of movement
What does bodybuilding focus on and what do most programs look like (e.g. training frequency)?
Focused on developing balanced muscular size, symmetry and definition (vascularity)
The majority of bodybuilding programs will be split routines, training up to six times per week, targeting each major muscle group twice in that week
How long does it take for complete replenishing of the anaerobic lactic energy system (ATP-CP)?
3-5 minutes
How long does it take for 50% of accumulated lactic acid to metabolize?
25 minutes
What is the generally accepted rest duration between weight workouts for the same muscle or muscle group?
48 hours
