NASM Chapter 14 brainscape Flashcards
What rep range yields an increase in stabilization endurance?
12-20
What rep range yields muscle hypertrophy?
6-12
What percentage of 1RM should be used for hypertrophy ?
75-85%
What rep range yields gains to maximal strength?
1-5
What percentage of 1RM should be used for maximal strength?
85-100%
What rep range yields gains to Power?
1-5 for strength, 8-10 for power
What set range yields stabilization endurance?
1-3
What set range yields hypertrophy ?
3-5
What set range yields maximal strength?
4-6
What set range yields power?
3-5
What training intensity yields stabilization endurance?
50-70%
What training intensity yields power?
85-100% for strength;
30-45% if using weights or 10% of body weight if using medicine balls
What training intensity yields hypertrophy?
75-85%
What training intensity yields maximal strength?
85-100%
What is the repetition tempo for hypertrophy?
moderate 2 eccentric, 0 isometric, 2 concentric 2/0/2
What is the repetition tempo for maximal strength?
fast maximal effort as fast as can be controlled
What is the repetition tempo for power?
fast/ explosive
What is the rest interval for stabilization?
Short 0-90s
What is the rest interval for hypertrophy?
Short 0-60s