What rep range yields an increase in muscular endurance?
12-20
What percentage of 1RM should be used for muscular endurance?
50-70%
What
... [Show More] rep range yields muscle hypertrophy?
6-12
What percentage of 1RM should be used for hypertrophy ?
75-85%
What rep range yields gains to maximal strength?
1-5
What percentage of 1RM should be used for maximal strength?
85-100%
What rep range yields gains to Power?
1-10
What percentage of 1RM should be used for Power?
30-45% or about 10% of body weight
What set range yields muscular endurance?
1-3
What set range yields hypertrophy ?
3-5
What set range yields maximal strength?
5-6
What set range yields power?
3-6
What training intensity yields muscular endurance?
50-70%
What training intensity yields hypertrophy?
75-85%
What training intensity yields maximal strength?
85-100%
What training intensity yields power?
30-45% if using weights or 10% of body weight is using medicine balls
Define: repetition tempo
The speed with which each rep is performed
What is the repetition tempo for muscular endurance?
slow
4 eccentric, 2 isometric, 1 concentric
4/2/1
What is the repetition tempo for hypertrophy?
moderate
2 eccentric, 0 isometric, 2 concentric
2/0/2
What is the repetition tempo for maximal strength?
fast
maximal effort as fast as can be controlled
What is the repetition tempo for power?
fast/ explosive
Define: Rest interval
the time taken to recuperate between sets
What is the rest interval for muscular endurance?
Short
0-90
What is the rest interval for hypertrophy?
Short
0-60
What is the rest interval for maximal strength?
Long
3-5 minutes
What is the rest interval for power?
Long
3-5 minutes
How long does it take to recover 50% of ATP and PC?
20-30 seconds
How long does it take to recover 75% ATP and PC?
40 seconds
How long does it take to recover 85-90% ATP and PC?
60 seconds
How long does it take to recover 100% of ATP and PC ?
3 minutes
Higher volume with lower/moderate intensities of training produces which adaptations?
Increase hypertrophy and fat loss
Lower volume with high intensity produces which adaptations?
Maximal strength and power
Define: training frequency
The number of training sessions performed during a specified period of time. (usually one week)
What is the amount of training frequency required for strength adaptions?
3-5 days per week
What is the amount of training frequency required for maintaining adaptions already reached?
1-2
Define: training duration
the timeframe of a workout or the length of time spent in one phase of training
What is the recommended training duration per workout sessions?
60-90 minutes
What is the recommended training duration for a phase of training?
4 weeks
In the stabilization level of training, give an example of a total body, multijoint, and single joint exercise.
Total body: Step-up, balance to overhead press
Multijoint: Ball dumbbell chest press
Singlejoint: Single-leg dumbbell curl
In the strength level of training, give an example of a total body, multijoint, and single joint exercise.
Total body: squat, curl to overhead press
Multijoint: Barbell bench press
Single Joint: Standing two arm barbell curl
In the power level of training, give an example of a total body, multijoint, and single joint exercise.
Total Body: Two-arm push press
Multijoint: Two arm medicine ball chest pass
Single Joint: N/A
What are all the progressions that can be made in the progression continuum for the stabilization continuum?
Floor
Sport Beam
Half Foam Roll
Foam Pad
Balance Disc
Wobble board
Bosu Ball
What are all the progressions that can be made in the progression continuum for the lower body?
Two legs stable
Staggered Stance Stable
Single leg stable
two leg unstable
staggered stance unstable
single leg unstable
What are all the progressions that can be made in the progression continuum for the upper body?
Two arm
alternating arm
single arm
single arm with trunk rotation
A macro cycle is also known as what?
Annual plan\
A mesocycle is also known as what?
Monthly plan
A micro cycle is also known as what?
Weekly plan
Program Design
A purposeful system or plan put together to help an individual achieve a specific goal.
Acute Variables
Important components that specify how each exercise is to be performed
Repetition (or "Rep")
One complete movement of a single exercise
Set
A group of consecutive repetitions.
Training Intensity
An individual's level of effort, compared with their maximal effort, which is usually expressed as a percentage. [Show Less]