Exercise Prescription

Question 1

What are the goals for weight training?

Answer 1

power, strength, hypertrophy, and muscular endurance

Question 2

What is working out for strength?

Answer 2

lifting in order to increase the force output of a muscle or muscles, large rest periods are necessary when working out for strength

Question 3

What should the weight be when working out for strength?

Answer 3

85-95% of your one rep max

Question 4

What is the rep range for working out for strength?

Answer 4

2 to 6

Question 5

How long should rest periods be when working out for strength?

Answer 5

between 2-5 minutes in order to ensure the muscles can recover from the near maximal lift

Question 6

What is power?

Answer 6

the ability to utilize strength with speed

Question 7

What should the weight be when working out for power?

Answer 7

75-90% of your one rep max

Question 8

What is the rep range for working out for power?

Answer 8

2 to 5

Question 9

How long should rest periods be when working out for power?

Answer 9

between 2-5 minutes in order to maintain your ability to perform explosive movements

Question 10

What is working out for hypertrophy?

Answer 10

lifting in order to increase the size of the muscle or muscles, the goal is to break down muscle tissue so there is little rest in order to cause more damage

Question 11

What should the weight be when working out for hypertrophy?

Answer 11

67-80% of your one rep max

Question 12

What is the rep range for working out for hypertrophy?

Answer 12

6 to 12

Question 13

How long should rest periods be when working out for hypertrophy?

Answer 13

between 30 to 90 seconds

Question 14

What is working out for muscular endurance?

Answer 14

the goal is to optimize your muscles ability to fight against fatigue, the rest period is low in order to expose muscles to exhaustion

Question 15

What should the weight be when working out for muscular endurance?

Answer 15

no more than 67% of your one rep max

Question 16

What is the rep range for working out for muscular endurance?

Answer 16

no more than 12 reps

Question 17

How long should rest periods be when working out for muscular endurance?

Answer 17

about 15 to 45 seconds

Question 18

Why is periodization necessary?

Answer 18

the body adapts to the stimulus you expose it to, so doing the same things over and over will eventually lead to plateau, so in order to avoid plateaus and ensure you peak at the proper times, you need to periodize