Module 8 Flashcards
1
Q
Starter phase
A
light weight & high reps F = 2 days I = <67% & 12-20 reps or 12-20 RM T = 1-2 sets & <30 sec rest T = machines
2
Q
Deload week
A
F = 1 day I = <40% or less reps T = decrease sets or rest T = keep machines
3
Q
Slow progression phase 1
A
increase weight & decrease reps F = 3 days I = 67-85% & 6-12 reps T = 2-3 sets & 30-90 sec rest T = machines & free weights
4
Q
Slow progression phase 2
A
continue increasing weight & decrease reps F = 3 days I = >85% & 6 or less reps T = 3 sets & 2-5 mins T = free weights
5
Q
Maintenance phase
A
maintain strength F = 3 days or 1 day I = >85% & 6 or less reps T = 3 sets & 2-5 mins rest T = free weights
6
Q
What are the factors to consider when developing a resistance training program?
A
fitness level equipment available time exercise selection training goal
7
Q
What is progressive overload?
A
relative: %
absolute:
beginner/intermediate (2.5-5lbs upper body, 5-15lbs lower body)
advanced (5-10lbs upper body, 10-15 lower body)
8
Q
How to calculate load based off 1RM?
A
load% x 1RM
