Exam 1 Flashcards
1
Q
define intensity
A
estimated as a percentage of 1 Repetition Maximum (RM)
2
Q
what is the minimal intensity to increase strength
A
60-65% of 1 RM
3
Q
what is the optimal intensity for maximal strength gains
A
80% 1 RM
4
Q
define training volume
A
measure of the total amount of work performed.
Measured in joules
5
Q
how do you estimate training volume
A
add together the number of repetitions performed in a time period
calculate the total amount of weight lifted and then calculate the total work performed
6
Q
which is more important for affecting strength gains: total training volume, training frequency, or number of sets
A
total training volume
7
Q
what is the optimal rest period for strength/power programs
A
several minutes between sets
8
Q
what is the optimal rest period for high intensity/volume
A
less than one minute
9
Q
what is the optimal rest period for aerobic power programs
A
less than 30 seconds
10
Q
what does training at a fast velocity against light resistance and training at a slower velocity against heavy resistant result in?
A
velocity specific strength gains
11
Q
define muscle action with regards to specificity
A
gains in strength are specific to the type of muscle action used in training (isometric, variable resistance, isokinetic)
12
Q
define testing with regards to specificity
A
gains in strength are greater when a muscle is tested the same way it is trained
13
Q
define muscle group training with regards specificity
A
each muscle group requiring strength gains or other adaptations to the training program must be trained
14
Q
define energy source with regards to specificity
A
physical training may bring about adaptations of the metabolic systems predominantly used to supply the energy needed by muscles to perform a given physical activity
15
Q
define progressive overload
A
practice of continually increasing the stress placed on the body as force, power, or endurance capabilities increase due to training
16
Q
define progressive resistance
A
stress of resistance training is gradually increased as fitness gains are achieved with training
17
Q
what is the chance of injury during resistance training
A
very slim
18
Q
what are the common injuries of resistance training
A
muscle sprains and strains
19
Q
who experiences the most accidental injury during resistance training
A
children
20
Q
3 functions of spotters
A
- to assist the trainee with completion of a rep if needed
- to critique the trainees exercise technique
- to summon help if an accident does occur
21
Q
purpose of training belts
A
helps to raise the intra-abdominal pressure, which supports the lumbar vertebrae from the anterior
22
Q
for isometric training:
- maximal vs submaximal actions?
- # of muscle actions and duration
- effect on muscular hypertrophy
- effecont on joint angle specificity
- effect on motor performance
A
- use maximal actions for isometric
- 15 reps 3-5 seconds; 3x/week
- can result in hypertrophy but not as well as regular lifting
- very specific for joint angle
- some effect on motor performance
23
Q
what athletes benefit from isometric training?
A
rock climbers
24
Q
define Dynamic Constant external resistance training
A
(isointernal)
resistance lifted is held constant
describes exercises using free weights and weight training machines
25
define isotonic
traditionally defined as a muscular action in which muscle exerts a constant tension
26
for Dynamic Constant External Resistance Training:
1. number of sets and reps
2. training frequency
3. effect on motor perforamnce
4. effect on strength
5. effect on body composition
1. no real optimal number, it varies depending on goals
2. 5x/week (central neural changes when doing other groups
3. good transfer on motor performance
4. very good improvement on strength
5. minimal effect on body composition
27
define variable resistance training
involves equipment with a lever arm, cam, or pulley that varies the resistance throughout the exercise's ROM
goal is to match the strength curve of the muscle
28
for variable resistance training:
1. number of sets and reps
2. effect on strength
3. effect on motor performance
4. effect on body composition
1. #of sets and reps varies
2. 30-50% change in strength (very large)
3. motor performance can be good
4. minimal effect on body comp
29
define isokinetic training
muscular action performed at a constant angular limb velocity
30
advantages of isokinetic training
1. ability to exert maximal force throughout a large portion of an exercise's ROM
2. ability to train over a wide range of movement velocities
3. minimal muscle and joint soreness
31
for isokinetic training:
1. use of velocity spectrum training
2. number of sets and reps
3. training velocity and specificity
4. effect on body comp
5. effect on motor performance
1. use different velocities to get ROM changes
2. many different sets and reps work
3. train the speed you will use for max benefit
4. minimal effect on body comp
5. fast training better than slow
32
what amount of reps per set is recommended for healthy adults for strength and power
8-12 to improve muscular strength and power
33
how many reps per set is recommended to improve strength
10-15
34
how many reps per set is recommended to improve endurance
15-20
35
what are the recommendations for the number of sets for different types of training
1. 3 sets per muscle group results in greater strength gains than 1 set per muscle group
2. 4 sets per muscle group results in optimal maximal strength gains in both trained and untrained individuals
36
what are the recommendations for training frequency
1. a total body program 2-3 days/week for hypertrophy or local muscular endurance focused novices
2. a total body program 3 days/week or a split body routine 4 days per week for intermediate trainees
3. a split body routine 4-6 days per week for advanced lifters
37
what are the recommendations for training intensity
1. dependent on training goal or desired outcome (strength, hypertrophy, power, muscular endurance)
2. dependent on the training status of the individual (novice, intermediate, advanced)
38
what are the recommendations for training intensity for strength training
Novice/intermediate: 60-70% 1RM for 8-12 reps/set for 1-3 sets
advanced: 80-100% 1RM for multiple sets
39
what are the recommendations for training intensity for hypertrophy training
novice/intermediate: 50-60% 1RM for greater than 12 reps/set for more than 3 sets
advanced: 60-85% 1RM for 3-6 sets, 1-6reps/set
40
what are the recommendations fro training intensity for power training
novice/intermediate: 30-60% 1RM for 1-3 sets for upper body, 30-60% 1RM for 3-6reps/set for lower body
advanced: 60-85% 1RM for 3-6 sets for 1-6 reps/set
41
recommendations for training intensity for muscular endurance training
novice/intermediate: light loads for 10-15 reps/set
advanced: various loads for 10-25 reps/set
42
which is better: DCER or isometric
DCER
43
which is better: variable resistance or isometric
variable resistance
44
which is better: isometric or concentric isokinetic resistance
isokinetic
45
which is better: isometric or eccentric
eccentric
46
which is better: DCER or variable resistance
DCER
47
which is better: concentric or eccentric
concentric
48
which is better: DCER or isokinetic resistance
DCER
49
which is better: isokinetic or variable resistance
variable resistance
50
for resistance training, how large of a adaptation is possible?
up to 100%
51
how much adaptation is possible with aerobic training
20-30%
52
what is the main change during the first several weeks of resistance training
Neurological, the brain is getting used to the muscle movements
53
define bioenergetics
sources of energy for bodily functions, including muscle activity
54
what are the energy systems for anaerobic activity
Phosphocreatine system (ATP-PC)
Glycolysis
55
when is the ATP-PC system used
short duration high power high force events or resistance exercise. 1-10 seconds
56
how are muscular stores of ATP and PC replenished after use
replenished aerobically
57
can creatine supplementation enhance the PC pool in muscles
yes
58
what is the primary fuel source of glycolysis
only carbohydrate (glucose or glycogen)
no O2 is needed but it can result in a lactate accumulation with high intensity
59
how many times faster is glycolysis than aerobic metabolism
100x
60
what is the duration of the glycolysis system
10 seconds to 3 minutes
61
what is another name for aerobic metabolism
oxidative phosphorylation
62
what energy sources can the aerobic system use
carbs, fat (fatty acids) and protein
63
at rest, how much ATP comes from carbs and how much from fat
1/3 from carbs
| 2/3 from fat
64
as exercise intensity increases, what is the main fuel source used in the aerobic system
carbs
65
what is EPOC
excess post exercise oxygen consumption
replenish the anaerobic energy stores
66
how long does it take to restore the ATP PC intramuscular stores
half life is 20-48 seconds, for full replenishment: 2-4 minutes
67
how long does it take to replenish the glycolytic stores
depends on level of depletion and diet, but for light: 6-20 hours and heavy: 16-30 hours
68
how long does it take for the body to remove lactate
half life is 25 minutes
full: 75 minutes
complete removal up to 3 hours
light activity increases lactate removal 25-40% of VO2 max
69
what could high numbers of satellite cells result in
greater capability of more muscle hypertrophy
70
what are type I muscle fibers
slow twitch
71
what are type II muscle fibers
fast twitch
72
what is the action potential speed of type I muscle fibers
60-70m/s
73
what is the action potential speed of type II muscle fibers
80-90m/s
74
define the length-tension curve
1. optimal length at which muscle fibers
2. total amount of force developed depends on the total number of myosin crossbridges interacting with active sites on the actin
75
will prestretching a muscle increase the amount of force generated
yes
76
neural adaptations adaptations to exercise
1. increased muscle fiber recruitment ability (smaller first)
2. increased synchronization of motor units
3. increased frequency of motor neuron firing
4. decreased GTO activity
77
muscular adaptations to exercise
Hypertrophy
-increase in size of the individual muscle fibers
Hyperplasia
-increase in the number of muscle fibers (doesn't actually happen)
78
what can muscle growth be attributed to
increased synthesis and reduced degradation
Synthesis: more actin and myosin cross bridges thus increasing thickness of mosin and making cross bridges closer
splitting of Z disks results in more myofibrils
79
what are 7 changes that can result in more strength and power thus increasing anaerobic performance
1. stronger tendons
2. more actin and myosin (contractile proteins)
3. more support proteins
4. more ATP stores
5. more ATPase
6. more glycogen stores
7. more CP stores
80
what types of training increases support proteins in muscles
high reps low weight (body builders)
81
what type of training increases the contractile proteins
heavy lifting, low reps high weight (athletes)
82
what do type I fibers undergo for their growth
reduced degradation
83
what do type II fibers undergo for growth
increased synthesis
84
how often do type I and type II muscle fibers need to be trained
Type I need to be trained often
Type II need less frequent training
85
define motor unit
1. composed of an alpha motor neuron and all the muscle fibers it innervates
86
what is the order of recruitment for muscle fibers
type I then type II
87
why are type I muscles fibers recruitment first
to prevent undue fatigue because slow twitch are more economical
88
what is the function of muscle spindles
monitor stretch or length of the muscle in which they are embedded and initiate a contraction to reduce the stretch in the muscle
89
function of the golgi tendon organ
respond to tension or force within the tendon, and if it becomes too much for the tendon, it tells the muscle to not contract as much to relieve the tension
90
what are 3 nervous system adaptations to resistance training
1. reduction in GTO inhibition during maximal efforts
2. reduced antagonist muscle contraction, which results in greater contraction of agonist
3. neural factors explain majority of strength increases in early phases of training
91
what does lean body mass refer to
essential fat plus all nonfat tissue
92
what does fat free mass refer to
only the nonfat tissue
93
on average, what is the largest amount of FFM that can be gained in a 10 week period
6.6 pounds (3kg)
94
on average, what are the FFM gains that are made by men and women in 1 year
men: 5-20lbs/year
women: 2-10 lbs/year
95
what are 5 factors affecting hormone levels
1. fluid volume shifts
2. amount of synthesis and storage in glands
3. tissue clearance rates
4. interactions with binding proteins
5. receptor interactions
96
what are hormonal responses to resistance exercise
1. used for regulation of blood glucose, and fluids, body temp, blood vessel dilation, brain function, metabolism and repair and remodeling
97
what are 4 variables taht acutely increase testosterone concentrations in men after a resistance exercise workout
1. large-muscle group exercises
2. heavy resistance (85%-95% 1RM)
3. Moderate to high volume of exercise achieved with multiple sets, multiple exercises or both
4. short rest intervals (30 seconds to 1 min)
98
6 factors that increase GH concentrations
1. larger muscle mass involvement
2. increased exercise intensity
3. increased exercise volume
4. shorter rest periods between sets
5. more training experience, chronic training
6. circadian rhythms
99
Factors that increase Insulin-like growth factor concentrations
1. muscle contraction and tissue damage
2. nutritional status-more protein exquals more IGF1 more veggies less IGF1
3. long term resistance training
4. high volume multiple set resistance training
5. eccentric component of resistance exercise
100
function of insulin
1. stimulates an increase in skeletal muscle protein uptake by muscles
2. the role of nutrition is important in stimulating insulin release after a training session compared to fasting conditions
101
factors that increase cortisol levels
1. metabolically demanding resistance training protocols
2. long term training stress
3. chronic resistance training has been shown to increase, decrease, or maintain cortisol levels
102
how long does it take for there to be changes in connective tissue and bone after heavy loading
6 months
103
what type of training is needed to increase BMD
high intensity (ballistic)
104
increasing ligament and tendon strength can help possible damage, but how long does this take
12 weeks
105
what are the chronic cardiovascular adaptations to exercise
1. decrease in HR and BP
2. increase in stroke volume and cardiac output
3. increase on peak oxygen consumption
106
for energy system training, what must you focus on for training
must train limiting factors
107
what are the possible adaptations when you are focusing on training the phosphocreatine system
Physiological: increased utilization of creatine reserves
- limited by genetic makeup
- must come from diet by supplementing creatine to increase stores
108
methods for training the PCr system
1. strength and power weight workouts
2. acceleration workouts
- sprint starts
3. top end speed workouts
4. short sprints
5. long rests 2-4 min
109
what is the limiting factor when training the glycolytic system
pH changes due to lactic acid and metabolic waste products
110
what are the possible adaptations when training the glycolytic system
1. improved speed of glycolysis: anaerobic power improved because of increased glycogen stores
2. improved buffering (shuttling) ability
- lactate clearance by shuttling pyruvate into mitochondria
3. improved tolerance to lactate accumulation
- lactate tolerance
111
what are the guidelines for work:rest for glycolytic training
Anaerobic power 1:6
lactate clearance 1:3
lactate tolerance 1:1 or 2:1
112
what are 2 methods to train the glycolytic system
1. circuit weight training
| 2. sprint repeats
113
what are the 3 general rules for glycolytic training
1. highly physically fatiguing workouts
2. most important aspects are the time and intensity
3. be aware of athletes training status
114
what are the goals for a non-traditional approach to general conditioning
1. prepare for general strength work
2. reduce injury riskby reducing repetitive stress exposure
3. train large amount of muscle mass
4. train multiple planes for movement and loading
5. least specific
115
what are the training methods for non-traditional general conditioning
1. strongman methods (65-70% and 80-85%)
- farmers carry
- sand bag carry
- stair climb variations
2. advantages:
- full kinetic chain
- increased muscle mass
- low impact
- less monotonous
- less specific
- easy to track improvement
116
what is the goal of CNS training
improve musuclar coordination in a specific area of the force-velocity curve
- accomplish as much work in the freshest state possible
- should be done at beginning of workout
117
```
CNS training
To improve strength coordination what is the
1. Intensity
2. Reps
3. Rest
4. Exercise selection
5. Speed of movement
```
1. intensity >80%
2. 6 or less reps
3. rest 3+ min
4. compound exercise for intermuscular coordination
5. low speed high intensity
118
```
CNS training
For power weight training what is the
1. intensity
2. reps
3. rest
4. exercise selection
5. speed of movement
```
1. intensity 60-80%
2. reps 6 or or less
3. rest 3+ min
4. compound exercises-intermuscular coordination
- more sport specific depending on time of year
5. moderate speed high intensity
119
CNS training for weight training what is the
1. intensity
2. reps
3. rest
4. exercise selection
5. speed of movement
1. intensity 20-60%
2. reps 6 or less
3. rest 3+ min
4. compound exercises and more sport specific depending on time of year
5. moderate-high speed and high intensity
120
```
CNS training for stretch shortening cycle weight training
what is the
1. intensity
2. reps
3. rest
4. exercise selection
5. speed of movement
```
1. intensity depends on athlete but is moderate to high
2. 6 or less reps
3. 3+min rest
4. compound exercises
5. high speed and must involve rapid eccentric and rapid concentric
121
what are the goals of hypertrophy training
1. to recruit and fatigue as many muscle fibers as possible
2. accomplished through repeated efforts separated by relatively low rest
3. accomplish as much mechanical work in as little time as possible
122
for hypertrophy training, to improve cross sectional area of muscle (size) what are the
1. intensity
2. reps
3. rest
4. exercise selection
5. speed of movement
1. intensity varies
2. 10-20 reps
3. 1-2 min rest
4. compound to isolated and one major muscle group at a time
5. controlled movement
123
when is maximal muscular force achieved during intramuscular coordination
1. a maximal number of motor units are recruited
2. rate coding is optimal to cause tetanus in each motor fiber
3. motor units work synchronously over a short period of time
124
what does the kinetic chain concept refer to
refers to the chain of muscles that must work together in order to produce force
125
what are important factors in the kinetic chain that are related to sports performance
1. timing
2. absolute force production
3. rate of force production
4. the stretch shortening cycle
126
what is an open kinetic chain
1. the distal end (usually hand or foot) of the chain is not restricted
- baseball pitch, leg extension, bicep curl
- generall considered to be less beneficial to sport performance training
127
what is a closed kinetic chain
1. the distal end of the chain pushes against something immovable
- back squat, push up, pull up
128
what is the relationship between force and velocity
inverse relationship: as force increases velocity decreases and vice versa
129
in relation to force/velocity, when do the following happen
1. maximal strength
2. power
3. speed
1. maximal strength happens during max force and low velocity
2. power happens in the middle with equal force and velocity
3. speed happens with minimal force but max velocity
130
what must be high in order to generate maximal force
the load
131
how long does it usually take to generate maximal force
.3-.4 seconds
132
what must be minimal to generate maximal velocity
load
-highly influenced by rate of force development
133
what does maximal strength limit
maximal explosive strength (power)
134
what is the force-velocity for the following
1. marathon running
2. ping pong
3. power lifting
4. sprinting
1. marathon: low force low velocity
2. ping pong: low force high velocity
3. power lifting: high force low velocity
4. sprinting: moderate force-high velocity
135
what types of exercises would benefit a marathoner
high weight low reps and sets
136
what exercises would benefit a ping pong player
explosive exercises for legs and arms
137
what exercises would benefit a powerlifter
heavy weight, low reps and sets
138
what exercises would benefit a sprinter
heavy lifting, explosive lifting for legs and arms
139
what 3 things are part of the stretch shortening cycl
1. muscle being rapidly stretched
2. followed by a rapid shortening movement
3. because of change in direction, there is a period of zero change in length (isometric action)
140
define amortization period
refers to the time it takes to transition from stretching to contracting
(measures time of eccentric and isometric phases of the SSC)
141
what are the 2 reflexes that protect the muscle and tendon from injury
1. golgi tendon reflex (inhibitory)
| 2. the myotatic reflex (excitatory)
142
what is top end speed
ability to maintain maximal velocity
143
what is top end speed most influenced by
CNS
combination of skill and physical ability
144
for top end speed, what are the skills pertaining to body mechanics
1. efficiency of movement
| 2. direction and magnitude of forces produced
145
for top end speed what are the physical ability qualities
individual ability to produce force
1. rate of force development
2. SSC
3. relative and absolute limb strength
4. fiber type distribution
146
define contact time
amount of time athlete spends during the stance phase in contact with the ground
147
define aerial time
amount of time athlete spends in the air between stance phases and alternating feet
148
define swing time
amount of time from the end of the stance phase of 1 foot to the beginning of the stance phase of the same foot
149
during top end speed, what are the 3 external forces that act on the athlete
1. gravity
2. air resistance
3. ground reactive force
150
what is the most important force during top end speed
vertical force generated by athlete
151
what is the goal of foot placement during ground contact for top end speed
contact ground directly below the center of mass
152
define positive foot speed
when momentum of the foot is directed forwards relative to the athletes body just before contact with the ground
1. causes a breaking force
153
define negative foot speed
when momentum of the foot is directed backwards relative to the athletes body just before contact with the ground
154
what term means failure to stay rigid
dumping
155
what is the crossed extensor reflex
driving the arms back to push foot into ground during sprinting
156
what are the components of s single set system
1. performance of 1 set for each exercise until failure (12 rep goal)
2. significant strength gains during initial weeks of training
3. multiple sets may be needed over longer training periods
4. ideal for peeps with limited time, not athletes
157
what are express circuits
1. variation of single set system
2. 1 set of 6-12 reps with 30-60 seconds of rest between exercises
3. involved at least 1 exercise for each major muscle group
158
what are exercises in a typical circuit weight training program
leg press, chest press, leg curl, lat pull down, leg extension, overhead press, calf raise, arm curls
159
what are multiple set systems
1. performance of more than 1 set for each exercise
| 2. 3 sets per muscle group for nontrained people, 4-6 sets for trained peeps
160
in multiple set systems, define Drop
performing a set to volitional fatigue and then reducing the load and performing another set to volitional fatigue
161
in multiple set systems, define triangle or pyramid system
number of reps decreases and then increases. ex: light to heavy, heavy to light
162
what are the 7 different exercise order systems
1. alternating muscle group: paired set or agonist-antagonist superset
2. stacking exercise (flushing): 2 or more exercises for same muscle group in a row
3. priority system: perform exercises for major goals early in session
4. supersetting systems: alternating 2 exercises for agonist and antagonist or performing 1 set of 2 or 3 exercises in rapid succession for same muscle group
5. split body system: body is divided into 2 major portions
6. body part system: 1 or 2 body parts or muscle groups per session
7. Blitz (isolated split) system: only 1 body part per session
163
what is the cheating technique
breaking strict exercise form to be able to lift heavier resistance
164
what did the research show with regards to the effectiveness of training to failure
Greater gains in muscular endurance with training to failure
| And greater gains in muscular power when NOT training to failure
165
define burn, forced assisted reps, and partial rep with regards to training techniques
Burn: perform half or partial reps after momentary concentric failure
Forced assisted reps: after failure, partner concentrically helps lifter perform 2-4 more reps
partial rep: rep performed within a restricted range of motion
166
define vascular occlusion with regards to training techniques
using a narrow cuff to compress major artery supplying the muscle to be trained
-can do as little as 30% of 1RM and still get similar strength gains
167
what are super slow sets with regards to training techniques
10 seconds of concentric action and 4-5 seconds eccentric
168
Name some specialized training system sand techniques
1. functional isometrics
2. implement training
3 .vibration training
4. Negative training
5. super-overload
6. unstable surface
7. Functional training
8. extreme conditioning
9. chain or elastic band for added resistance
169
define functinoal isometrics
performing a portion of the concentric phase and then continuing with a 5-7 second isometric contraction
170
define implement training
using variety of objects as the resistance to be lifted or moved
171
define vibration training
most popular is whole body vibration involving standing on a vibrating platform
172
define negative training
performing the eccentric portion of a rep with more than 1RM for a complete repetition
173
define super-overload
partial reps with 125% 1 RM
174
define functional training
training to increase performance in activities of daily living or test related to athletic performance
175
define extreme conditioning
high volume, short rest period, multi-exercise
176
define exertional rhabdomyolysis
excessive muscle tissue breakdown, muscle contents spill into blood
177
when using a chain or elastic band for added resistance, when does the load increase
load increases during the concentric phase
178
if performing strength and power exercises, what order should you do them in
always perform power exercises before strength
179
define static stretching
continuously holding a stretch position
- preferred technique
- less chance of injury or soreness
- less muscle spindle activity
180
what are the 2 ways to perform proprioceptive neuromuscular facilitation
1. contract relax: contract muscle to be stretched then stretch it
2. Contract relax w/antagonist contraction: contract the muscle to be stretched then contract the antagonist muscle while passively stretching the muscle
181
what are the 7 steps of program design
1. needs analysis
2. exercise selection
3. training frequency
4. exercise order
5. training load and reps
6. volume
7. rest periods
182
what are the 2 parts to the Needs analysis portion of program design
1. Evaluation of Sport movement
a) movement anaylsis
b) strength power, hypertrophy, endurance
c) speed, agility, flexibility
2. assessment of the athlete
a) training status
b) training background
183
components of an assessment of athlete
1. current level of fitness
2. type of past training
3. length of training
4. exercise technique training
5. injury history
6. goals
184
what is the classification of a beginner resistance training status
1. Current program: not training or just began
2. training age: <2months
3. training frequency: <1-2 per week
4. training stress: none or low
5. technique experiences: none or minimal
185
classification of a intermediate resistance training status
currently training
2-6 months training age
<2-3 days per week
medium training stress
basic technique/skill
186
classification of an advanced resistance training status
currently training
1+ years for training age
3-4+ days per week
high training stress
high technique
187
2 components of Exercise selection for program design
1. Core: large muscle groups that involve 2 or more joints
| 2. Assistance: smaller muscle groups that are 1 joint movement
188
define muscle balance
making sure both agonist and antagonist muscles are worked
189
4 things to consider with regards to Training Frequency for program design
1. training status of athlete
2. season
3. expected loads
4. types of exercises to be performed
190
how should exercise order be determined
based on how one exercise affects the next
First should be plyo
second power
power exercises require more skill
191
what test is usually done to determine 1RM?
10RM because its saer
192
for single event power sports such as shot put or high jump, how many reps and at 1 RM should they train at
use loads that allow 1-3 reps at 80-90% RM
193
for multiple effort power sports such as basketball, how many reps and at what RM should they train at
use loads that allow 3-6 reps at 75-85% 1RM
