muscle 3.1 Flashcards
1
Q
3 ACSM workout structure recommendations
A
multi joint before single joint
large mm before small mm groups
higher before low intensity exercises
2
Q
5 training load variables
A
load volume rest intervals reps velocity frequency
3
Q
load
A
based on 1rep max
4
Q
calculating load to reps
A
67% = 12
75% of 1RM =10
85% = 6
5
Q
loading for power
A
0=60% of 1RM
6
Q
loading for strength
A
60-70% or 80-100% of 1RM
7
Q
loading for hypertrophy
A
70-85 or 70-100% of 1RM
8
Q
loading for endurance
A
<70% of 1RM
9
Q
Volume for power
A
1-3 sets, 2-6 reps
10
Q
volume for strength
A
1-3 sets, 8-12 reps
11
Q
volume for hypertrophy
A
1-3 sets, 8-12 reps
12
Q
volume for entrance
A
2-4 sets, 10-25 reps
13
Q
rest interval for power
A
2-3 min
14
Q
rest interval for strength
A
2-3 mins
15
Q
rest interval for hypertrophy
A
2-3 mins