Program Design: Load & Reps
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Questions and Answers

What kind of training load is used in 'heavy day' training?

  • Maximal loads for minimal repetitions
  • Light loads for high repetitions
  • Heavy loads for maximal repetitions (correct)
  • Moderate loads for moderate repetitions

    • What is the purpose of reducing the training load on days following a 'heavy day'?

  • To improve flexibility and range of motion
  • To increase the intensity of the next training session
  • To decrease the risk of injury
  • To prevent overtraining and allow for recovery (correct)

    • How often should an athlete increase their training load, according to the 2-for-2 rule?

  • When the athlete can complete 2-3 repetitions extra in the last set for two consecutive workouts (correct)
  • When the athlete feels they need to increase the challenge
  • Every training session
  • When the athlete can complete 2-3 repetitions extra in the last set

    • What is the general recommendation for the percentage increase in training load?

    <p>2.5%-10% (D)</p> Signup and view all the answers

    Which of the following factors influence the appropriate load increase for an athlete?

    <p>All of the above (D)</p> Signup and view all the answers

    According to the content, which of the following is a method for determining training loads?

    <p>All of the above (D)</p> Signup and view all the answers

    What type of exercises are recommended to be performed at an 8-20RM?

    <p>Assistance (single-joint) exercises (B)</p> Signup and view all the answers

    What is the relationship between the goal repetitions and the training load?

    <p>Higher goal repetitions require lower training loads (B)</p> Signup and view all the answers

    What is the recommended %RM range for power training?

    <p>10-15% (D)</p> Signup and view all the answers

    Which of the following events are considered multiple-effort power events, according to the content?

    <p>Basketball and volleyball (D)</p> Signup and view all the answers

    What is the primary focus of the RM continuum?

    <p>Determining the ideal training load (D)</p> Signup and view all the answers

    What is the most reliable method for predicting the 1RM based on the content?

    <p>Multiple-RM testing (D)</p> Signup and view all the answers

    Which of the following statements is TRUE regarding the relationship between training load and training outcome?

    <p>Any given RM can provide benefits across different training goals. (D)</p> Signup and view all the answers

    What is the definition of "load" in the context of resistance training?

    <p>The amount of weight assigned to an exercise set. (D)</p> Signup and view all the answers

    How does the relationship between load and repetitions work in resistance training?

    <p>Lighter loads allow for more repetitions to be performed. (B)</p> Signup and view all the answers

    What does 1RM stand for in resistance training and what does it represent?

    <p>One Repetition Maximum, the maximum weight you can lift for one repetition with proper form. (D)</p> Signup and view all the answers

    Why is it important to choose core (multi-joint) exercises for 1RM testing?

    <p>They provide a more comprehensive assessment of the athlete's overall strength. (C)</p> Signup and view all the answers

    What is the primary purpose of using a table to estimate 1RM?

    <p>To determine the athlete's 1RM without actually performing a 1RM test. (C)</p> Signup and view all the answers

    Why is it beneficial to perform multiple-RM testing for assistance exercises?

    <p>It allows for a more specific assessment of the athlete’s strength in specific muscle groups. (D)</p> Signup and view all the answers

    What is the general relationship between the number of repetitions performed and the training goal?

    <p>Lower repetitions are typically associated with strength and power training, while higher repetitions are associated with endurance and hypertrophy training. (C)</p> Signup and view all the answers

    How can you calculate a training load based on the athlete’s 1RM?

    <p>By multiplying the athlete's 1RM by the desired percentage of 1RM. (C)</p> Signup and view all the answers

    Study Notes

    Program Design: Load & Reps

    • Training load is the weight assigned to an exercise set, often the most critical aspect of resistance training.
    • 1-repetition maximum (1RM) is the greatest weight that can be lifted with proper form for one repetition.
    • Repetition maximum (RM) is the most weight lifted for a specified number of repetitions.
    • The heavier the load, the lower the number of repetitions that can be performed.
    • This relationship is not exact. Lifters might not be able to sustain heavy loads for multiple sets.

    Training Load & Reps

    • Terminology is used to quantify and qualify mechanical work.
    • Relationship between load and repetitions is explored.
    • 1RM and Multiple-RM testing options are discussed.
    • Estimating a 1RM using tables and prediction equations are options.

    Training Load & Reps

    • Assigning load and repetitions based on training goals (repetition maximum continuum) is addressed.
    • Calculating training load and assigning percentages for power training are covered.
    • Variations in training load are detailed.
    • Progression of the training load (timing and quantity of load increases) are discussed.

    Key Terms

    • Load: The weight assigned to an exercise set.
    • 1-repetition maximum (1RM): The greatest weight that can be lifted one time with proper form.
    • Repetition maximum (RM): The most weight lifted for a specific number of repetitions.

    Step 5: Training Load and Repetitions

    • Relationship between load and repetitions described. Heavier loads allow fewer repetitions.
    • This relationship is not absolute.

    1RM and Multiple-RM Testing Options

    • Testing the 1RM requires adequate training status and experience.
    • Core (multi-joint) exercises should be used for 1RM testing; exercises that consistently assess muscular strength and allow for correct body positioning are best.
    • Multiple-RMs are for assistance exercises.

    1RM Testing Protocol

    • Athletes warm up with light resistance to allow 5-10 repetitions.
    • A one-minute rest period follows.
    • A warm-up load (allowing 3-5 reps) is estimated. This increases by 10-20 lbs (4-9kg) for upper body and 30-40 lbs (14-18) for lower body.
    • Athletes rest again (2 minutes).
    • A second attempt to estimate 1RM (allowing 2-3 reps) is made.
    • A rest period (2-4 minutes) follows.
    • A 1RM attempt is made.
    • The process repeats, adding or subtracting weight until the athlete performs one repetition using proper form.

    Estimating a 1RM

    • Using a 1RM table to estimate 1RM.
    • Table 17.8 (in Essentials of Strength Training and Conditioning) is used to find the tested 5RM load and read across the row to determine the athlete's projected 1RM.

    1RM and Multiple-RM Testing Options

    • Estimating a 1RM using prediction equations, which can be used to predict the 1RM from multiple-RM loads.
    • These equations are most accurate when based on low (≤10) multiple-RM testing.
    • Multiple-RM testing based on goal repetitions.

    Reps for Training Goals

    • A graph showing the repetition maximum continuum for different training goals (strength, power, hypertrophy, muscular endurance)

    Step 5: Training Load and Repetitions

    • Repetition maximum continuum (Figure 17.3) used for determining loads and repetitions based on strength, power, hypertrophy, and muscular endurance goals.
    • Use relatively heavy loads for strength or power goals. Lower % RM for power.
    • Moderate loads for hypertrophy.
    • Light loads for muscular endurance.

    Load & Reps

    • Table 17.9 displays load and repetition assignments based on training goals.

    Step 5: Training Load and Repetitions

    • Training goals can be used to determine loads and repetitions using RM continuum, percentages of 1RM, or multiple-RM testing.
    • Lower percentages are used for power training (multi-joint exercises, ~10-15%).
    • Assistance (single-joint) exercises are at 8-20RM.

    Determining Training Load

    • Method 1: Determine 1RM directly by testing.
    • Method 2: Determine multiple RM, estimate 1RM, based on goal repetitions.

    Variation of the Training Load

    • "Heavy days" loads are designed for full repetition maximums, the greatest resistance.
    • Loads for other training days are intentionally reduced for recovery.
    • Sufficient training frequency and volume are maintained.

    Progression of the Training Load

    • As the athlete adapts, loads must be increased to continue improvements.
    • Monitoring athlete responses helps professionals know when and how to increase training loads.
    • The 2-for-2 rule: If an athlete can perform two or more repetitions over the assigned goal in two consecutive workouts, increase the weight for the next training session.

    Quantity of Load Increases

    • Table 15.10 provides general recommendations for load increases.
    • Training status, load volumes, and chosen exercises greatly influence appropriate load increases.
    • Use relative load increases (2.5% to 10%) instead of absolute values when possible.

    Figure & Notes References

    • Haff & Triplett. Essentials of Strength Training & Conditioning, 4th edition. Human Kinetics, 2016, is referenced.

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    Program Design: Load & Reps PDF

    Description

    Explore the critical aspects of resistance training in this quiz, focusing on training load, repetition maximums (1RM), and their relationship. Learn about methods for estimating 1RM and assigning loads based on training goals. This quiz is essential for anyone interested in optimizing their resistance training program.

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