Resistance Training Program Design Flashcards by Evan Kennedy

Q

Muscular Endurance - Frequency (same body part)

A

2-3x/week

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Q

Muscular Endurance - Frequency (total days/week)

A

2-3x/week

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Q

Muscular Endurance - Intensity % 1RM

A

<70%

-Start at 50% of 1RM and increase gradually with sedentary beginners or older clients

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Q

Muscular Endurance - Reps to fatigue

A

> 12

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Q

Muscular Endurance - Sets/exercise

A

1-3 sets

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Q

Muscular Endurance - Exercises/Muscle

A

1-2

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Q

Muscular Endurance - rest between sets

A

<30 secs

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Q

Muscular Endurance - rest between workouts

A

48 hours

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Q

Muscular Endurance - tempo speed per rep

A

4-5 secs

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Q

Hypertrophy - Frequency (same body part)

A

2-3x/week

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Q

Hypertrophy - Frequency (total days/week)

A

4-6x/week

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Q

Hypertrophy - Intensity % 1RM

A

70-80%

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Q

Hypertrophy - Reps to fatigue

A

6-12

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Q

Hypertrophy - Sets/exercise

A

3-6

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Q

Hypertrophy - Exercises/muscle

A

2-6

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Q

Hypertrophy - Rest between sets

A

30-90 secs

Q

Hypertrophy - Rest between workouts

A

48-72 hours

Q

Hypertrophy - Tempo speed per rep

A

4-10 secs

Q

Strength - Frequency (same body part)

A

2-3x/week

Q

Strength - Frequency (total days/week)

A

3-5x/week

Q

Strength - Intensity % 1RM

A

> 80%

Q

Strength - Reps to fatigue

A

<6

Q

Strength - sets/exercise

A

2-6

Q

Strength - Exercises/muscle

A

1-2

Q

Strength - rest between sets

A

2-5 min

Q

Strength - rest between workouts

A

72-96 hrs

Q

Strength - Tempo speed per rep

A

4-10 secs

Q

Power - Frequency (same body part)

A

3x/week

Q

Power - Frequency (total days/week)

A

3x/week

Q

Power - Intensity % 1RM

A

60%-90%

Q

Power - Reps to fatigue

A

1-5

Q

Power - Sets/Exercise

A

3-5

Q

Power - Exercises/muscle

A

1-2

Q

Power - rest between sets

A

2-5 min

Q

Power - rest between workouts

A

72-96 hrs

Q

Power - tempo speed per rep

A

Fast