Resistance Training: Load & Reps

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Questions and Answers

What is the purpose of reducing training loads on days other than the "heavy day"?

  • To prevent overtraining and muscle fatigue. (correct)
  • To allow for recovery and reduce muscle strain. (correct)
  • To focus on different muscle groups each day.
  • To increase muscle endurance by performing more repetitions.

According to the "2-for-2 rule", when should weight be added to an exercise?

  • After two consecutive training sessions where the athlete achieves the assigned repetition goal.
  • When the athlete can complete two or more repetitions over their assigned goal in two consecutive sessions. (correct)
  • When the athlete fails to reach the assigned repetition goal in two consecutive workouts.
  • When the athlete feels comfortable progressing to a heavier weight.

What does the "quantity of load increases" refer to?

  • The number of sets performed during a training session.
  • The number of exercises performed during a workout.
  • The percentage increase in weight from one training session to the next. (correct)
  • The total amount of weight lifted during a training session.

What is NOT a factor that influences appropriate load increases?

<p>Age of the athlete. (B)</p> Signup and view all the answers

What is the main reason for increasing training loads over time?

<p>To prevent plateauing in strength gains. (A)</p> Signup and view all the answers

What does 1RM stand for?

<p>One Repetition Maximum (D)</p> Signup and view all the answers

What is the most critical aspect of a resistance training program?

<p>Load (C)</p> Signup and view all the answers

What is the relationship between load and repetitions?

<p>The heavier the load, the lower the number of repetitions. (B)</p> Signup and view all the answers

When is 1RM testing appropriate?

<p>For intermediate or advanced lifters with experience in exercises being tested. (C)</p> Signup and view all the answers

What type of exercises should be used for 1RM testing?

<p>Core (multi-joint) exercises (D)</p> Signup and view all the answers

How can a 1RM be estimated?

<p>Using a 1RM table and prediction equations (D)</p> Signup and view all the answers

What is the benefit of multiple-RM testing?

<p>It provides insight into the number of repetitions possible for a given weight. (B)</p> Signup and view all the answers

What is the most important factor in determining the appropriate training load?

<p>The training goal and the individual's capabilities (A)</p> Signup and view all the answers

Which of the following accurately describes the relationship between repetition maximum (RM) and training goals?

<p>Lower RMs generally emphasize strength and power, while higher RMs focus on hypertrophy and muscular endurance. (C)</p> Signup and view all the answers

Which of the following statements is true regarding the prediction of 1RM from multiple RM loads?

<p>Prediction equations are most accurate when based on low multiple-RM testing (i.e., ≤ 10 reps). (D)</p> Signup and view all the answers

When determining training loads based on goal repetitions, what is the primary role of the strength and conditioning professional?

<p>To design a program with a specific goal repetition range for each exercise. (D)</p> Signup and view all the answers

Which type of exercises should be performed at a recommended 8-20 RM range?

<p>Assistance exercises, targeting single-joint movements. (C)</p> Signup and view all the answers

Which training goal is associated with the use of relatively heavy loads (87% of 1RM) and a lower repetition range (5 reps)?

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

What is a key advantage of using a percentage of the 1RM for training load determination?

<p>It is suitable for both single-joint and multi-joint exercises. (B)</p> Signup and view all the answers

What is the primary purpose of the “Max reps (RM) = 5” (%1RM = 87) column in the table?

<p>To predict the athlete's 1RM based on a known 5RM load. (C)</p> Signup and view all the answers

How do the training loads for power lifts compare to those for other types of exercises?

<p>Power lifts typically require slightly lower percentages of 1RM, but the repetition range remains similar. (C)</p> Signup and view all the answers

Flashcards

Heavy Day Loads

Full repetition maximums for the greatest resistance to lift for goal repetitions.

Load Reduction Purpose

Reduced loads after heavy days aid recovery while maintaining frequency.

2-for-2 Rule

Increase load if two or more repetitions exceed goal in two consecutive workouts.

Load Increase Timing

Monitor athlete's adaptation to adjust training loads over time.

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Relative Load Increases

Adjust loads by 2.5% to 10% based on training status instead of fixed values.

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Mechanical Work in Training

The effort exerted in lifting weights, quantified by load and repetitions.

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1RM (One Repetition Maximum)

The maximum weight that can be lifted for a single repetition with good form.

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Multiple-RM

The maximum weight lifted for a specified number of repetitions, e.g., 5RM for five reps.

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Load in Resistance Training

The amount of weight assigned to an exercise set, critical for designing programs.

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Relationship Between Load and Reps

Heavier loads generally result in fewer repetitions performed.

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Calculating Training Load

Determining an appropriate weight based on the trainee's goals and 1RM percentage.

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Testing 1RM

Requires adequate training experience and involves choosing core multi-joint exercises for assessment.

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1RM Table

A reference tool used to estimate a lifter's 1RM based on submaximal lifts.

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5RM Load

The maximum weight an athlete can lift for 5 repetitions.

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1RM

One repetition maximum, the heaviest weight lifted in one rep.

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Prediction Equations

Formulas used to estimate 1RM based on multi-RM loads.

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Training Goals

Objectives that determine load and rep assignments in training.

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Repetition Maximum Continuum

A scale indicating load and rep schemes for different outcomes.

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Power Training Loads

Moderate percentages (10-15%) of 1RM for strength/power activities.

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Assistance Exercises

Single-joint exercises performed at a higher RM (8-20).

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Hypertrophy Training

Training aimed at increasing muscle size, using moderate loads.

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Study Notes

Program Design: Load & Reps

  • "Load" refers to the weight used in an exercise set, a critical element in resistance training.
  • "1-repetition maximum (1RM)" is the heaviest weight an individual can lift with proper technique for one repetition.
  • "Repetition maximum (RM)" is the heaviest weight lifted for a given number of repetitions.
  • Heavier loads permit fewer repetitions.
  • 1RM and Multiple-RM testing are used to quantify and qualify mechanical work and assess the relationship between load and repetitions.
  • 1RM testing requires adequate training status and experience with the exercises.
  • Core (multi-joint) exercises are best for 1RM testing.
  • Choosing exercises that consistently assess muscular strength and allow for correct body position is crucial to accurate results.

Training Load & Reps

  • Loads and repetitions are assigned based on training goals.
  • The Repetition Maximum Continuum can guide load and repetition assignments.
  • Loads are relatively heavier for strength or power goals.
  • Load percentages (~10-15% lower) are adjusted for power lifts.
  • Moderate loads are used for hypertrophy.
  • Light loads are best for muscular endurance.

Key Terms

  • Load: The amount of weight assigned to an exercise set.
  • 1-repetition maximum (1RM): The heaviest weight that can be lifted with proper technique in one repetition.
  • Repetition maximum (RM): The heaviest weight lifted for a designated number of repetitions.

Relationship Between Load and Repetitions

  • Heavier loads reduce the number of repetitions possible.
  • A precise science, but not perfectly accurate.

1RM and Multiple-RM Testing Options

  • 1RM testing requires adequate training, experience, and appropriate exercises.
  • Core (multi-joint) exercises are best for 1RM testing.
  • Use appropriate techniques and body positions for accurate results.
  • Multiple-RM testing is used for assistance exercises.

1RM Testing Protocol

  • Warming up with light resistance is crucial.
  • Gradually increase load to find appropriate training level.
  • Rest periods are important for effective testing.
  • Reduce load if unsuccessful in completing repetitions, and try again.

Estimating a 1RM

  • Using a 1RM table is an option.
  • If a table is not available, use calculation methods based on previously established RM data.

Multiple-RM Testing Based on Goal Repetitions

  • A method of selecting a load based on the goal number of repetitions.
  • Strength and conditioning professionals can use this to find the load required for desired repetitions.

Reps for Training Goals

  • The number of repetitions (reps) correlate with the training goal, whether it is strength, power, hypertrophy, or muscular endurance.

Variation of the Training Load

  • "Heavy day" loads are full repetition maximums, the greatest resistance an individual can lift for the prescribed training goal.
  • Loads are reduced for subsequent days to permit recovery.

Progression of the Training Load

  • Loads should increase as the athlete adapts to the stimulus.
  • Monitor progress to determine when and how to increase loads.
  • Use of the “2-for-2” rule is a conservative method for adjusting rep loads.

Quantity of Load Increases

  • Table 15.10 provides general recommendations for load adjustments.
  • Factors like variations in training status influence appropriate load increases.
  • Adjust loads using percentages like 2.5% to 10% instead of absolute amounts in certain situations.

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Program Design: Load & Reps PDF

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