Resistance Training Part 2 Flashcards
What is the definition of a load?
Amount of weight assigned to an exercise set; most critical aspect of rt program.
Define, 1RM (1-rep max)
Greatest amount of weight that can be lifted with proper technique for only one repetition.
Repetition Maximum (RM)
Most weight lifted for a specified number of repetitions
load and volume interplay ( x x x)
reps x sets x resistance
The heavier the load the ____ repetitions
lower
Load is commonly described as…
percentage of a 1-rep-max or rep maximum
How do you assign load
- Directly assessing the 1RM
- Estimating the 1RM
- Using a percentage of the client’s body weight for testing
- Repetition maximum testing
Define Volume
The total amount of weight lifted in a training session
Define a Set
A group of repetitions sequentially performed before the athlete stops to rest.
Volume is largely dependant on # of ____
Sets
For beginners ___ set can be enough
one
Define Repetition Volume
Total # of reps in training session
Define Load Volume
Total amount of weight lifted in training session
Single set training may be appropriate for ____
Beginners
Training Volume is directly based on ____
The rt training goal
Muscular Endurance Reps?
Sets?
B: 10-15 . Sets- 1-3
I: 10-15 . Sets - >3
A: 10-25 . Sets - >3
Hypertrophy Reps?
B: 8-12 . Sets 1-3
I: 6-12 . Sets - >3
A: 6-12 . Sets - >3
Muscular Strength Reps?
B: <6 . Sets - 1-3
I: <6 . Sets - >3
A: <6 . Sets - >3
Muscular Power Reps?
B: n/a Sets - n/a
I: 3-6 Sets - 1-3
A: 1-6 Sets - 3-6
Rests:
E.H.S.P
<30, 30-1.5 min, 2 -5min, 2-5min
What is a compound set?
2 exercises in sequence that work same muscles
bench press/ chest fly
what is super set
exercise is sequence that works antagonistic muscles
i;e - bench press/ seated row
what is drop set
same exercise, lighter weight each time, no rest
what is pyramid set
increase load decrease set
Endurance and hypertrophy adaptations slow dramatically after 4 weeks. What should you switch to and for how long?
Muscle strength, 2-5 weeks.
Alternating between ______ and hypertrophy will produced greater increases in hypertrophy and strength
Alternating between muscular strength and hypertrophy will produced greater increases in hypertrophy and strength
What is the sequencing for E.H.S.P
2-4, 2-4, 2-5, 2-4.
2-3/1
2-3/1
2-4/1
2-3/1
Increasing Load:
Core/multi joint movements with larger muscle groups:
Can increase more load more frequently
