PRIMARY GOALS

Question 1

muscular endurance

Answer 1

enhancing the targeted muscles to perform at a submaximal level for many repetitions or an extended period of time

Question 2

muscular endurance

energy system

Answer 2

glycolysis

Question 3

muscular endurance

athletes

Answer 3

-MMA, boxing, combat sports (because sport requires repetitive contractions)
-endurance athletes

Question 4

muscular endurance

subphase

Answer 4

general prep
-always want to start program with metabolic goal

Question 5

muscular endurance

reps

Answer 5

greater than 12 reps

Question 6

muscular endurance

intensity

Answer 6

less than 67% 1RM

Question 7

muscular endurance

rest time

Answer 7

less than 30 seconds
-Dr. G says less than 60 seconds is okay

Question 8

muscular endurance

tempo

Answer 8

1-2/1/2-6

Question 9

hypertrophy

Answer 9

-increase in muscle size
-typically leads to increase in fat-free mass + reduction in % body fat

Question 10

hypertrophy

energy system

Answer 10

glycolysis

Question 11

hypertrophy

athletes

Answer 11

-bodybuilders
-athletes in general prep

Question 12

hypertrophy

if we want an athlete to lose weight..

Answer 12

we put them in a hypertrophy program because burns the most calories due to having highest volume
-however, you must be in energy surplus to see hypertrophy so for them to lose weight we would use energy deficit

Question 13

hypertrophy

subphase

Answer 13

general prep

Question 14

hypertrophy

reps

Answer 14

6-12 reps

-because you need high enough intensity to stimulate all the muscle to get type I + II fibers but also need to have extended volume (extended contraction time); combination of these 2 promotes highest stimulation of mTOR
-inverse relationship between reps + intensity

Question 15

hypertrophy

intensity

Answer 15

67-85% 1RM

Question 16

hypertrophy

rest time

Answer 16

30-90 seconds

Question 17

hypertrophy

tempo

Answer 17

1-2/1/2-4

-total of at least 5 seconds per rep
-slow tempo; especially slow on eccentric

Question 18

muscular strength

Answer 18

uses heavier training loads than muscular endurance + hypertrophy programs

Question 19

muscular strength

energy system

Answer 19

creatine phosphate

Question 20

muscular strength

athletes

Answer 20

powerlifters (not Olympic weightlifters)

-3 powerlifting lifts- squat, deadlift, bench press are purely strength
-powerlifting is one of the few competitions looking at strength, given most athletes look at POWER

Question 21

muscular strength

subphase

Answer 21

specific prep

Question 22

muscular strength

reps

Answer 22

1-6 reps

Question 23

muscular strength

intensity

Answer 23

85-100% 1RM

Question 24

muscular strength

rest time

Answer 24

2-5 minutes
-so creatine phosphate can replenish

Question 25

muscular strength

tempo

Answer 25

1-2/1/1-2

Question 26

muscular power

Answer 26

in this context we are just talking about heavy resistance, not ballistic/olympic

Question 27

muscular power

athletes

Answer 27

team sports

Question 28

relative power

Answer 28

means relative to BW
-power is usually relative to how much someone weighs
-as someone gets bigger, they can generate more power

Question 29

power equation

Answer 29

force x velocity

Question 30

muscular power

energy system

Answer 30

creatine phosphate

Question 31

muscular power

subphase

Answer 31

pre-competition

Question 32

muscular power

reps

Answer 32

1-5 reps

Question 33

muscular power

intensity

Answer 33

75-90% 1RM

Question 34

muscular power

rest time

Answer 34

2-5 minutes

Question 35

muscular power

tempo

Answer 35

explosive/ n/a / explosive

Question 36

will power or strength be in general prep?

Answer 36

NEVER