Determining Training Load

Question 0

At what percentage of One Rep Maximum will maximum power fall?

Answer 0

Between 55%-85%

Question 1

How do you determine one rep maximum?

Answer 1

Ask your client how much weight he/she can successfully lift for ten reps. Have your client attempt that. Use the One Rep Maximum table to determine the maximum based on number of reps successfully completed.

Question 2

What should a person’ staining load be compared to One Rep Maximum?

Answer 2

Training load should equal maximum power or 55%-85% of One Rep Maximum.

Question 3

If training for endurance, how many reps and sets should a person do?

Answer 3

12+ reps with 2-3 sets

Question 4

If training for hypertrophy (bulk), how many reps and sets should a person do?

Answer 4

6-12 reps with 3-6 sets

Question 5

If training for strength, how many reps and set should a person do?

Answer 5

6 or fewer reps with 2-6 sets

Question 6

If training for power, how many reps and sets should a person do?

Answer 6

1-2 reps with 3-5 sets

Question 7

How do you know it is time for a client to increase lifting weight?

Answer 7

He/she can successfully complete 2+ reps for last two sets in two consecutive workouts.

Question 8

Large muscle groups recover more ________ than smaller muscle groups.

Answer 8

Slowly

Question 9

Fast-twitch (white) muscle fibers recover more _______ than slow-twitch (red) muscle fibers,

Answer 9

Slowly

Question 10

Recovery from fast movements takes ________ than does recovery from slow movements

Answer 10

Longer

Question 11

Men recover more ______ than women.

Answer 11

Quickly

Question 12

Young clients recover more ________ than older clients.

Answer 12

Quickly

Question 13

Using ________ weights requires more recovery time than using _______ weights.

Answer 13

Heavy, lighter

Question 14

________ repetitions, sets and frequency require longer recovery than do _________ repetitions, sets and frequency.

Answer 14

More, fewer

Question 15

How do you determine the predominant type of muscle fiber of your client?

Answer 15

Lift at 80% of max. till exhausted and then reference distribution of lifters table (p. 429).

Question 16

What are the 8 technologies of training?

Answer 16

Heavy resistance (weights), light resistance (body weight/cardio), psychological techniques, therapeutic modalities (massage, etc.), medical support, biomechanics (skill training), dietary manipulation, and nutritional supplementation.