Functional Programming

Question 1

Training frequency - intermediate basic skill

Answer 1

3- 4 days per week

Question 2

Training frequency advanced skill

Answer 2

4-7 days/week

Question 3

ACSM guidelines for training & frequency

Answer 3

Target each major muscle group 2-3 days/week allow a minimum of 48 hrs recovery between sessions

Question 4

Training volume for general muscle fitness

Answer 4

1-2 sets , 8-15 reps, 30-60 sec rest

Intensity varies

Question 5

Training volume for muscular endurance

Answer 5

2-3 sets

>12 reps

Question 6

Training frequency beginner

Answer 6

2-3 sessions per week

Question 7

Training volume for muscular hypertrophy

Answer 7

3-6 sets, 6-12 reps, 30-90 sec rest

70-80% 1RM

Question 8

Training volume for muscular strength

Answer 8

2-6 sets,

Question 9

Training volume for power single effort events

Answer 9

3-5 sets, 1-2 reps, 2-5 min rest,

>90% 1RM

Question 10

Trading volume for power; multiple effort events

Answer 10

3-5 sets, 3-5 reps, 2-5 min rest,

>90% 1RM

Question 11

Which phase triggers DOMS? Concentric or eccentric?

Answer 11

Eccentric

Question 12

Define double progressive

Answer 12

Rep range of 10-15, once client can do 15 reps, increase weight by 5%