RESISTANCE- Volume Load Calculation + ACSM Guidelines

Question 1

volume load

Answer 1

the total amount of weight lifted in a training session
-reps x sets x load

Question 2

muscle groups for ACSM

Answer 2

-upper back
-lower back
-core
-chest
-shoulders
-hips
-legs

Question 3

ACSM guidelines- frequency

Answer 3

every muscle group^ must be trained 2-3 days per week

Question 4

ACSM guidelines- rest between sessions

Answer 4

48 hours separating exercise training sessions for the same muscle group

Question 5

ACSM guidelines- exercise type

Answer 5

resistance training regimens should focus on multi-joint or compound exercises that affect more than 1 muscle group, single-joint exercises targeting major muscle groups, + exercises that affect core muscles
-make sure to balance agonist/antagonist muscle groups

Question 6

ACSM guidelines- sets

Answer 6

each muscle group should have 2-4 sets (can be from same exercise or combination of different exercises)

Question 7

ACSM guidelines- rest between sets

Answer 7

2-3 min

Question 8

ACSM guidelines- reps

Answer 8

-to improve strength, mass + to some extent endurance- 8-12 reps
-to improve endurance rather than strength + mass- 12-25 reps

Question 9

ACSM guidelines- load

Answer 9

rep value of 8-12 correlates to weight of 60-80% of 1RM

Question 10

ACSM guidelines- technique

Answer 10

-avoid Valsalva maneuver
-perform full ROM

Question 11

ACSM guidelines- progression

Answer 11

gradual progression of greater resistance, +/or more reps per set, +/or increasing frequency is recommended