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Questions and Answers
When estimating 1RM using prediction equations, what is the recommended maximum number of repetitions for accurate testing?
When estimating 1RM using prediction equations, what is the recommended maximum number of repetitions for accurate testing?
An athlete performs a set of 5 repetitions with a certain load. According to the table, this load represents approximately what percentage of their 1RM?
An athlete performs a set of 5 repetitions with a certain load. According to the table, this load represents approximately what percentage of their 1RM?
If the goal is to improve muscular endurance, which type of load is most appropriate according to the repetition maximum continuum?
If the goal is to improve muscular endurance, which type of load is most appropriate according to the repetition maximum continuum?
For single-joint exercises, what repetition range is typically recommended?
For single-joint exercises, what repetition range is typically recommended?
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For what type of exercises are percentages of 1RM best suited?
For what type of exercises are percentages of 1RM best suited?
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What is the primary purpose of reducing training loads on days other than the "heavy day"?
What is the primary purpose of reducing training loads on days other than the "heavy day"?
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When using relatively heavy loads, what is the most likely training goal?
When using relatively heavy loads, what is the most likely training goal?
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According to the information, what guidelines can help determine when and how much to increase training loads?
According to the information, what guidelines can help determine when and how much to increase training loads?
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Which of the following best describes the "2-for-2 rule"?
Which of the following best describes the "2-for-2 rule"?
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For single-effort power events such as shot put or weightlifting, lower percentages of 1RM are used. Approximately how much lower are these percentages, compared to strength training?
For single-effort power events such as shot put or weightlifting, lower percentages of 1RM are used. Approximately how much lower are these percentages, compared to strength training?
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What is the primary purpose of multiple-repetition maximum (RM) testing?
What is the primary purpose of multiple-repetition maximum (RM) testing?
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What factors need to be considered when determining appropriate load increases?
What factors need to be considered when determining appropriate load increases?
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Instead of absolute values, what alternative relative load increase range can be used?
Instead of absolute values, what alternative relative load increase range can be used?
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Which factor is considered most critical in a resistance training program?
Which factor is considered most critical in a resistance training program?
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What is the definition of 1RM?
What is the definition of 1RM?
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What is true of the relationship between load and repetitions?
What is true of the relationship between load and repetitions?
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Which of the following is a key requirement for performing 1RM testing safely and effectively?
Which of the following is a key requirement for performing 1RM testing safely and effectively?
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When estimating a 1RM using a 1RM table, what primary information do you need?
When estimating a 1RM using a 1RM table, what primary information do you need?
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For what type of exercises should multiple-RM testing primarily be used?
For what type of exercises should multiple-RM testing primarily be used?
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An athlete is performing a set of squats with a load of $85%$ of their 1RM. According to the general relationship between load and repetitions, approximately how many repetitions would they be able to perform?
An athlete is performing a set of squats with a load of $85%$ of their 1RM. According to the general relationship between load and repetitions, approximately how many repetitions would they be able to perform?
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Why is it important to select exercises for 1RM testing that allow the athlete to maintain correct body position?
Why is it important to select exercises for 1RM testing that allow the athlete to maintain correct body position?
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Flashcards
Mechanical Work
Mechanical Work
The effort required to move a load over a distance in resistance training.
1-Repetition Maximum (1RM)
1-Repetition Maximum (1RM)
The maximum weight that can be lifted correctly for one complete repetition.
Multiple-RM
Multiple-RM
The maximum weight that can be lifted for a specified number of repetitions.
Load-Repetition Relationship
Load-Repetition Relationship
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Repetition Maximum Continuum
Repetition Maximum Continuum
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Calculating Training Load
Calculating Training Load
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1RM Testing Requirements
1RM Testing Requirements
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Using a 1RM Table
Using a 1RM Table
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1RM
1RM
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5RM
5RM
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Prediction Equations
Prediction Equations
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Training Goal
Training Goal
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Percentage of the 1RM
Percentage of the 1RM
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Power Training
Power Training
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Assistance Exercises
Assistance Exercises
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Heavy Day Loads
Heavy Day Loads
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Training Load Progression
Training Load Progression
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2-for-2 Rule
2-for-2 Rule
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Relative Load Increase
Relative Load Increase
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Recovery Loads
Recovery Loads
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Study Notes
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.
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Description
Test your knowledge on key concepts of strength training, including estimating one-rep max (1RM) and understanding repetition ranges for various goals. This quiz covers important guidelines for training loads and adaptations in muscular endurance and power. Perfect for fitness professionals or athletes looking to deepen their understanding.
