Exercise therapy : Strength and conditioning

Question 1

What is the minimum intensity required to achieve muscle hypertrophy and strength gain?

Answer 1

More than 65% of 1RM

Question 2

Is low load lifting sufficient to achieve muscle hypertophy and strength gain?

Answer 2

No. Mechanical tension dvlp with low load lifting is insufficient to recruit/active type II fibers

Question 3

What does muscle hypertrophy results in?

Answer 3

It results in Lower motor units activity needed to generate a given force. This increase the treshold of motor units with time to generate a given force.

Question 4

What’s the advised increase in load to induce muscle hypertophy?

Answer 4

Increase the load of 5% per week for a 3/4 training/week

Question 5

Practical Guideline for training load and hypertophy

Answer 5

1. Perform 2 sets to fatigue (w/o load modifs)
2. 3rd set (still until fatigue) :
   - If you do x>12 reps => Incr. load
   - If 8-12 reps => Keep same weigth
   - If x<8 reps => Decr. wieght

Question 6

What loading is the most efficient for muscle hypertrophy?

Answer 6

• 80% of 1RM for 3 sets

Question 7

Guidelines for resistance training (non-athlete) : For POWER

Answer 7

F: 1/2 or 2/3 x/week
I: 30-60% of 1 RM
V: 3-6 reps, 3-6 sets
Rest : 2-5 mins

Question 8

Guidelines for resistance training (non-athlete) : For STRENGTH

Answer 8

F : 3/5 times/week
I : >85% of 1 RM
V : 2-6 reps; 2-5 sets
R: 2-3 mins

Question 9

Guidelines for resistance training (non-athlete) : For Hypertrophy

Answer 9

F: 4/6 times/week
I: 65-85% of 1RM
V: 6-12 reps; 3-6 sets
R : 30-90 secs

Question 10

Guidelines for resistance training (non-athlete) : For ENDURANCE

Answer 10

F: 5/7 times/week
I: <65% of 1RM
V: 15-20 reps; 2-3 sets
R : <30 secs