Program Design: Resistance

Question 1

SAID

Answer 1

Specific Adaptations to Imposed Demands

Body getting stress placed on it to overcome stress or load

In order to get better at running
Need to go out and run

Question 2

GAS

Answer 2

General Adaptation Syndrome

Concept of body adapting to stress placed on it by growing srtonger

Question 3

Delayed General Adaptation Syndrome “homeostasis”

Answer 3

No training
Body just existing

Question 4

Delayed General Adaptation Syndrome “alarm stage”

Answer 4

Shocking the body by starting to train

Question 5

Delayed General Adaptation Syndrome “resistance”

Answer 5

Body understands training and starts to grow

Question 6

Delayed General Adaptation Syndrome “exhaustion”

Answer 6

Body degrading…happens after too much resistance stage with no recovery

Question 7

Volume to load relationship
“Muscle endurance”

Answer 7

Volume: sets: 2-3
Reps: 12-15

Load: 50-66% of 1RM

Rest: 30-60 secs

Question 8

Volume to load relationship
“Hypertrophy”

Answer 8

Volume: sets: 3-5
Reps: 6-12

Load: 67-85% of 1RM

Rest: 30-90 secs

Question 9

Volume to load relationship “strength”

Answer 9

Volume: sets: 3-6
Reps: 1-6

Load: 86-100% of 1RM

Rest: 2-5 min

Question 10

Volume to load relationship “power”

Answer 10

Volume: sets: 3-6
Reps: 1-6

Load: 55-100% of 1RM

Rest: 2-5 mins

Question 11

RPE

Answer 11

Rate of perceived Exertion
RPE 1- nothing at all (lying down)-very low intensity
RPE 2- extremely easy-very low intensity
RPE 3- very easy-low intensity
RPE 4- Easy(could do it all day)-low intensity
RPE 5- moderate-moderate intensity
RPE 6- somewhat hard (starting to feel it)-moderate intensity
RPE 7-hard-high intensity
RPE 8-very hard(making an effort)-high intensity
RPE 9-very, very hard-very high intensity
RPE 10-max effort (can not sustain)-very high intensity

Question 12

RPE in reference to RIR if you can’t get percentage from 1RM

Answer 12

Rate of perceived exertion
Repetitions In Reserve
RPE 5-warm up or light speed work
RPE 6-warm up or light speed work
RPE 7-good speed weight (5-6 reps left)
RPE 8-2-3 reps left, too heavy to maintain bar speed
RPE 9- last rep very tough, but still 1 rep left
RPE 10- max effort (cannot perform another rep)

Question 13

UBMS

Answer 13

Upper body muscular strength
OHP-over head push
BP- bench press
BOR- Bent over row

Question 14

LBMS

Answer 14

Lower body muscular strength
SQT-squat
DL-deadlift