Exercise Prescription Flashcards
What are the goals for weight training?
power, strength, hypertrophy, and muscular endurance
What is working out for strength?
lifting in order to increase the force output of a muscle or muscles, large rest periods are necessary when working out for strength
What should the weight be when working out for strength?
85-95% of your one rep max
What is the rep range for working out for strength?
2 to 6
How long should rest periods be when working out for strength?
between 2-5 minutes in order to ensure the muscles can recover from the near maximal lift
What is power?
the ability to utilize strength with speed
What should the weight be when working out for power?
75-90% of your one rep max
What is the rep range for working out for power?
2 to 5
How long should rest periods be when working out for power?
between 2-5 minutes in order to maintain your ability to perform explosive movements
What is working out for hypertrophy?
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
What should the weight be when working out for hypertrophy?
67-80% of your one rep max
What is the rep range for working out for hypertrophy?
6 to 12
How long should rest periods be when working out for hypertrophy?
between 30 to 90 seconds
What is working out for muscular endurance?
the goal is to optimize your muscles ability to fight against fatigue, the rest period is low in order to expose muscles to exhaustion
What should the weight be when working out for muscular endurance?
no more than 67% of your one rep max
