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Questions and Answers
Training volume refers to the total amount of work performed during a workout session.
Training volume refers to the total amount of work performed during a workout session.
True (A)
Volume and intensity have a direct relationship.
Volume and intensity have a direct relationship.
False (B)
For hypertrophy training, intensity should be between $65-75%$ of a $1RM$.
For hypertrophy training, intensity should be between $65-75%$ of a $1RM$.
True (A)
When aiming for max strength, a program with a low volume of $10-15$ sets is recommended.
When aiming for max strength, a program with a low volume of $10-15$ sets is recommended.
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A high volume program is more likely to be appropriate for a marathon runner than a sprinter.
A high volume program is more likely to be appropriate for a marathon runner than a sprinter.
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Training volume does not impact the effectiveness of a workout program.
Training volume does not impact the effectiveness of a workout program.
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High volume training is always better for progress than low volume training.
High volume training is always better for progress than low volume training.
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Intensity refers to the amount of weight lifted.
Intensity refers to the amount of weight lifted.
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A program with 4 sets of $8$ reps is higher volume than a program with $3$ sets of $12$ reps.
A program with 4 sets of $8$ reps is higher volume than a program with $3$ sets of $12$ reps.
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A good training intensity for hypertrophy is 65-75% of 1RM.
A good training intensity for hypertrophy is 65-75% of 1RM.
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Increasing intensity and volume simultaneously is a good way to progress.
Increasing intensity and volume simultaneously is a good way to progress.
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Recovery demands are higher with high-intensity training.
Recovery demands are higher with high-intensity training.
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Lowering volume can help increase recovery.
Lowering volume can help increase recovery.
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Genetics, training experience, and stress are factors that can affect how much volume a person can recover from.
Genetics, training experience, and stress are factors that can affect how much volume a person can recover from.
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An intensity level of 50-65% of 1RM would be considered moderate intensity.
An intensity level of 50-65% of 1RM would be considered moderate intensity.
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For strength training, the focus is on maximizing force production, and typically uses a rep range of 8-12 repetitions per set.
For strength training, the focus is on maximizing force production, and typically uses a rep range of 8-12 repetitions per set.
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Flashcards
Volume
Volume
Total amount of work done in a workout, calculated as Sets × Reps × Weight.
Intensity
Intensity
The level of effort or difficulty of an exercise, often related to the weight lifted.
Frequency
Frequency
How often a workout occurs over a specific period, such as days per week.
Overload
Overload
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Progression
Progression
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Diminishing Returns
Diminishing Returns
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Reversibility
Reversibility
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Hypertrophy Training Goals
Hypertrophy Training Goals
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Training Intensity
Training Intensity
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Recovery
Recovery
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Volume Mistakes
Volume Mistakes
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1RM Percentage
1RM Percentage
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Inverse Relationship
Inverse Relationship
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Hypertrophy Intensity
Hypertrophy Intensity
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Neural Adaptation
Neural Adaptation
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Study Notes
Principles of Training
- Exercise programming is founded on understanding overarching principles to guide decision-making.
- A simple, perfectly executed program will outperform a complex poorly implemented one.
Lesson Content
- Training volume, intensity, and frequency are key terms to understand.
- Specificity, overload, progression, diminishing returns, and reversibility are essential concepts in exercise programming.
Defining Terms
- Volume: The total amount of work during a workout session.
- Components include sets, repetitions (reps), and weight.
- Calculation: Training Volume = Sets × Reps × Weight
Why Volume Matters
- Volume is crucial for creating effective workouts and consistent progress.
- A balanced volume ensures the workout isn't too easy or too intense, preventing stagnation and injuries.
- Implementing a lower volume with perfect execution helps determine client capacity for progress.
- Adjust volume for progress increases or decreases.
Balancing Volume
- Volume and intensity have an inverse relationship.
- Higher volume requires lower intensity, and vice versa.
- Example: High-volume training (like marathon running) necessitates lower intensity compared to high-intensity training.
Training Goals & Volume
- Hypertrophy requires higher volume (3-5 sets, 8-15 reps) with intensity at 65-75% of 1RM.
- Strength involves moderate volume (3-6 sets, 3-6 reps) with intensity between 75-90% of 1RM.
- Max Strength employs low volume (1-3 sets, 1-3 reps), with intensity at 90% or above 1RM.
- Endurance uses high volume (2-4 sets, 15-30+ reps) with intensity at 50-65% of 1RM.
Adjusting Volume
- Progression can be achieved by increasing volume, sets, reps, or intensity.
- Recovery is a crucial factor in workout programming. Lowering volume helps recovery.
- Individual differences (genetics, training experience, stress) influence ideal volume. Finding the ideal volume via a progressive lower volume approach is useful.
Volume Mistakes
- Overtraining: Excessive volume without adequate recovery can cause burnout and injury.
- Neglecting Intensity: Focusing only on volume without intensity variation can hinder progress.
- Lack of Progression: Stagnant volume can lead to plateaus. Gradual volume increases are essential.
Volume Takeaways
- Training volume is crucial for designing effective workouts.
- Balancing volume and intensity is essential based on individual characteristics (experience, goals, lifestyle).
- Monitor progress and adjust volume to maintain results.
Intensity
- Intensity refers to the level of effort required, often measured as a percentage of maximum effort.
- Factors like fatigue, muscle recruitment, energy system utilization, and recovery needs are affected by intensity.
- 1RM percentage, Rate of Perceived Exertion (RPE), and Heart Rate zones are tools for measuring intensity.
Intensity & Program Design
- Intensity and volume have an inverse relationship. Higher intensity usually means lower volume to avoid overtraining.
- Higher intensity recruits more muscle fibers, impacting strength and power, while lower intensity supports endurance.
- High-intensity training requires prolonged recovery periods due to greater stress on the neuromuscular system.
Intensity & Program Design (Specific Goals)
- Strength Training: 3-6 reps per set, focusing on maximal force production and neural adaptation.
- Hypertrophy (Muscle Growth): 65-75% of 1RM, 8-12 reps per set, focusing on increasing muscle size.
- Endurance Training: 50-60% of 1RM, 15-20+ reps per set, focusing on improving muscular endurance and aerobic capacity.
- Power Development: 70-90% of 1RM with explosive execution, 2-5 reps per set, focusing on speed and explosive strength.
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Description
This quiz covers the fundamental principles of exercise programming, including training volume, intensity, and frequency. Understand key concepts such as specificity, overload, progression, and the importance of balanced volume for effective workouts.
