RT Ex Prescription

Question 1

What time ranges are associated with what training status (beginner/intermediate/advanced?)

Answer 1

Beginner - <2 months
Intermediate - 2-12 months
Advanced - >/= 1 year

Question 2

What is the RAMP warmup method?

Answer 2

R - Raise - Increase body temperature. Treadmill, bike, etc
A - Activate - warm targeted muscles up. Hip thrusts, crab walks, etc
M - Mobilise - use dynamic movements to make sure the joints are nice and limber and are able to move freely and without pain
P - Potentiate - Increase intensity as you are getting closer to your workout - e.g. light squats to warm up before heavy squats

Question 3

FITT Principles for RT

Answer 3

F - # of sessions per muscle group per week
I - Intensity - % 1RM or RM
Time - Sets, Reps, Rest, Tempo
Type - Exercise selection, equipment choices

Question 4

How does specificity apply to muscular strength vs muscular endurance training?

Answer 4

You cannot increase both while only training with one type; e.g. training with heavy load for strength cannot induce significant endurance gains and vice versa. However hypertrophy is similar across all ranges as long as effort is similar!

Question 5

What should the order of exercises be in a lift?

Answer 5

Compound exercises before assistance exercises - no core before major lifts in a workout

Question 6

What are the 6 fundamental movement patterns?

Answer 6

1. Squat
2. Hip hinge/DL
3. Lunge
4. Push
5. Pull
6. Rotation

Question 7

What are the ways that you can progressively overload an RT Program?

Answer 7

1. Load lifted
2. # of sets/reps
3. Length of time (tempo/rest)

Question 8

How do the amount of sets potentially compare in novice vs advanced lifters?

Answer 8

In novice lifters, 1 set may induce the same benefits that the advanced lifter requires 3 sets to gain. Intermediate/advanced lifters require higher amount of sets to induce gains

Question 9

What are the guidelines for rest between sets in strength, hypertrophy, and endurance?

Answer 9

Strength - 2-3 mins
Hypertrophy - 1-2 mins
Endurance - 0-1 min

Question 10

What is incorporated in the decision of frequency for exercising a muscle group?

Answer 10

Training goal
Training status/conditioning
Recovery ability (age etc)
Nutritional intake

Question 11

What is the optimal amount of rest between exercise sessions for a muscle group?

Answer 11

36-48 hours assuming proper recovery and nutrition