Resistance Training Part 2

Question 1

What is the definition of a load?

Answer 1

Amount of weight assigned to an exercise set; most critical aspect of rt program.

Question 2

Define, 1RM (1-rep max)

Answer 2

Greatest amount of weight that can be lifted with proper technique for only one repetition.

Question 3

Repetition Maximum (RM)

Answer 3

Most weight lifted for a specified number of repetitions

Question 4

load and volume interplay ( x x x)

Answer 4

reps x sets x resistance

Question 5

The heavier the load the ____ repetitions

Answer 5

lower

Question 6

Load is commonly described as…

Answer 6

percentage of a 1-rep-max or rep maximum

Question 7

How do you assign load

Answer 7

1. Directly assessing the 1RM
2. Estimating the 1RM
3. Using a percentage of the client’s body weight for testing
4. Repetition maximum testing

Question 8

Define Volume

Answer 8

The total amount of weight lifted in a training session

Question 9

Define a Set

Answer 9

A group of repetitions sequentially performed before the athlete stops to rest.

Question 10

Volume is largely dependant on # of ____

Answer 10

Sets

Question 11

For beginners ___ set can be enough

Answer 11

one

Question 12

Define Repetition Volume

Answer 12

Total # of reps in training session

Question 13

Define Load Volume

Answer 13

Total amount of weight lifted in training session

Question 14

Single set training may be appropriate for ____

Answer 14

Beginners

Question 15

Training Volume is directly based on ____

Answer 15

The rt training goal

Question 16

Muscular Endurance Reps?

Sets?

Answer 16

B: 10-15 . Sets- 1-3
I: 10-15 . Sets - >3
A: 10-25 . Sets - >3

Question 17

Hypertrophy Reps?

Answer 17

B: 8-12 . Sets 1-3
I: 6-12 . Sets - >3
A: 6-12 . Sets - >3

Question 18

Muscular Strength Reps?

Answer 18

B: <6 . Sets - 1-3
I: <6 . Sets - >3
A: <6 . Sets - >3

Question 19

Muscular Power Reps?

Answer 19

B: n/a Sets - n/a
I: 3-6 Sets - 1-3
A: 1-6 Sets - 3-6

Question 20

Rests:

E.H.S.P

Answer 20

<30, 30-1.5 min, 2 -5min, 2-5min

Question 21

What is a compound set?

Answer 21

2 exercises in sequence that work same muscles

bench press/ chest fly

Question 22

what is super set

Answer 22

exercise is sequence that works antagonistic muscles

i;e - bench press/ seated row

Question 23

what is drop set

Answer 23

same exercise, lighter weight each time, no rest

Question 24

what is pyramid set

Answer 24

increase load decrease set

Question 25

Endurance and hypertrophy adaptations slow dramatically after 4 weeks. What should you switch to and for how long?

Answer 25

Muscle strength, 2-5 weeks.

Question 26

Alternating between ______ and hypertrophy will produced greater increases in hypertrophy and strength

Answer 26

Alternating between muscular strength and hypertrophy will produced greater increases in hypertrophy and strength

Question 27

What is the sequencing for E.H.S.P

Answer 27

2-4, 2-4, 2-5, 2-4.

2-3/1
2-3/1
2-4/1
2-3/1

Question 28

Increasing Load:

Core/multi joint movements with larger muscle groups:

Answer 28

Can increase more load more frequently