Test 2 Flashcards
Why is 1RM important?
evaluates strength capacities
Asses strength imbalances
Measure the effectiveness of the program
What are some things to consider before performing a 1RM test?
Max vs explosive strength
Movement patterns
Training age
Exercises used for 1RM should always be _____
multi-joint
What are some examples of exercises used for 1RM?
Olympic lifts
Squat
Deadlift
Bench press
What are the two methods used to test 1RM?
NSCA or Mark Cotton’s method
Describe the steps of the NSCA method for 1RM
Warm up w/ light resistance for an easy 5-10 min Estimate another load for 3-5 reps Est. near max load for 2-3 reps Increase more and do 1 rep Continue last step until 1RM is found
Describe the steps of Mark Cotton’s method for 1RM
2 sets of 4 reps at 40% 3 reps at 60% (30 s. rest) 2 reps at 75% (1 min rest) 1 rep at 80% (2 min rest) 1 rep at 90% (3 min rest) 1 rep at 95% (4 min rest)
What are two examples of alternatives to 1RM testing?
Auto-reg. progressive Resistance (APRE)
Ramping to a 2-3RM
Describe an APRE testing approach.
Start at a very light weight
Follow 3, 6 or 10 RM protocol
Describe a ramping to 2-3RM approach.
Each set has a chosen number of reps
start at 60% intensity and gradually increase weight
Rest 2 min between all sets
go lighter for more explosive movements
What is the ready position for lower body plyometrics?
Weight on the ball of the foot and toes
soft knees
What is a common plyometric tool used for setting up lower body exercises?
Four square
What are examples of a horizontal push?
Push up or bench press
What are the steps to build up to a proper push up?
Start with a brace/boss position Apply to high plank Shoulder taps Limited ROM push ups Assisted push ups "Real" push ups
Give an example of an upper body pull.
Row
