Strength Training Principles Quiz

Program Design: Load & Reps

• Training load is the weight assigned to an exercise set. It is considered a critical aspect of resistance training.
• 1-repetition maximum (1RM) is the maximum weight that can be lifted for one repetition with proper technique.
• Repetition maximum (RM) is the maximum weight that can be lifted for a specified number of repetitions.
• Heavier loads enable fewer repetitions.
• There is a relationship between load and repetitions that is not exact. Most people cannot lift heavy weights for multiple sets.

Training Load & Reps

• Terminology is used to quantify and qualify mechanical work.
• There's a relationship between load and repetitions.
• 1RM and multiple-RM testing options are available.

Estimating a 1RM

• Use a 1RM table to estimate the 1RM.
• Use prediction equations. Tables and equations are available to calculate the 1RM from multiple-RM loads.
• 1RM estimates using these methods are most accurate for low multiple-RM testing (10 repetitions or fewer).
• Choose core (multi-joint) exercises for 1RM testing.
• Use exercises that accurately and consistently assess muscular strength.
• Utilize multiple-RMs for assistance exercises.

1RM Testing Protocol

• Warm up with light resistance (5 to 10 repetitions).
• Rest for 1 minute.
• Estimate a warm-up load (10-20 pounds or 5%-10% for upper body exercises, and 30-40 pounds or 10%-20% for lower body exercises) and allow for 3-5 repetitions.
• Rest for 2 minutes.
• Estimate a near-maximal load allowing for 2-3 repetitions by adding 10-20 pounds or 5%-10% for upper body exercises, and 30-40 pounds or 10%-20% for lower body exercises.
• Rest for 2-4 minutes.
• Attempt a one-repetition maximum.
• If successful, rest 2-4 minutes and go back to step 7.
• If unsuccessful, reduce the load by 5-10 pounds or 2.5% to 5% for upper body exercises, and 15-20 pounds or 5% to 10% for lower body exercises and return to step 8. Repeat until a one-repetition maximum is found.

Relationship Between Load and Repetitions

• The heavier the load, the fewer repetitions that can be performed.

Variation of the Training Load

• "Heavy day" loads (designed to be full repetition maximums) are used for goal repetition maximums.
• Loads for other training days are reduced to allow recovery after heavy days, while maintaining sufficient training frequency and volume.

Progression of the Training Load

• As the athlete adapts to the training stimulus, loads must be increased.
• Monitoring each athlete's training and response helps the strength and conditioning professional know when and to what extent loads should be increased.
• The 2-for-2 rule: If an athlete can perform two more repetitions over their assigned goal in two consecutive workouts, increase the weight in that exercise for the next training session. A conservative method of increasing the load for training.

Quantity of Load Increases

• Table 15.10 provides general recommendations.
• Variations in training status, load-volumes, and exercises greatly influence appropriate load increases.
• Relative load increases of 2.5% to 10% can be used in place of the absolute values in table 15.10.