RT 3 - Acute Training

Question 1

characteristics of compounds exercises

Answer 1

usually done first
often a functional movement with higher energy expenditure
often requires abdominal core stabilization during movement

Question 2

isolation exercises characteristics

Answer 2

usually done second
often less functional
used to target underachieve muscles or as part of rehab

Question 3

pro cons of:
Free weights
Machines
Body weight

Answer 3

free: may need spotting, needs impeccable form, only safe exercises if lifting heavy or novice
machine: exercise not as functional (ROM is dictated)
Need adjustments to each client
don’t need spotting
can lift heavier
safer for novices still learning form/technique and can’t use free weights alone

Body weight:

• good for technique
• max load, only increase through reps
• good to start for novices

Question 4

how are reps prescribed with %1-RM

what are reps for 70%, 85% and 100%

Answer 4

number of reps based on percentage of 1 rep max

70%= 12 (hard)
85% = 6 (very hard)
100% = 1 (max)

Question 5

how are reps prescribed with RM

Answer 5

RM: prescribed number of repetitions are completed with good form and with no more than 2 reps in reserve

Question 6

relationship of %1RM to RM for 
100%
95%
90%
85%
80%
75%
70%

what happens to the relationship at 70%

Answer 6

100% - 1
95% - 2
90% - 4
85% - 6
80% - 8
75% - 10
70% - 12

a bit of a stretch to say 12 RM = 70% - relationship starts to fall apart

Question 7

factors of the %1RM vs RM relationships

Answer 7

assumes linear relationship between %1RM and RM (reps to fatigue)
allows you to predict 1 RM
allows you to base intensity on number of reps performed or percent of maximal strength
RM more useful in practice
relationship falls apart at 70%-12RM

Question 8

limitations of %1RM vs RM relationships

Answer 8

applies to 1 set (because then failure sets in)
implies direct linear relationship

well trained clients can often perform more reps. given %1RM than stated

relationship is different for different resistance modalities

Question 9

different ways to progress intensity and volume

Answer 9

resistance lifted (%1-RM) 
volume (sets and reps)

Question 10

how to calculate volume + example

Answer 10

sets x reps x load
2 sets of 10 reps and 50 lbs = 1000 lbs
3sets x 8 reps x 50 lbs = 1200lbs

Question 11

types of sets structures

Answer 11

straight sets 
A rest A rest A rest B rest B rest Brest 
super sets 
AB AB AB rest CD CD CD rest 
Circuit 
ABCDEF rest

Question 12

pros cons of set structures

Answer 12

straight
- good for beginners, hypertrophy, easy to lear and teach, good for a busy weight room (don’t leave your equipment)
superset
- harder to teach, increases energy expenditure, hard in a busy weight room as you re back and forth
Circuit
- good for endurance, higher energy expenditure, good for groups and time constraints
- not as good for major strength/hypertrophy as aerobic interference with the zero rest between exercises

Question 13

how much rest between sets? (for each type of muscular training)

Answer 13

max strength = 2-3 mins
Muscular hypertrophy = 1-2 mins
muscle endurance = 0-1 min

Question 14

optimal frequency for training of each muscle group

Answer 14

at least 2 x week to maximize muscle growth

Question 15

how much rest is needed between workout days

when is more needed

when is less less needed

Answer 15

48-72 hours assuming intensity is moderate + and appropriate nutrition/recovery proceeds are followed

less = low intensity, small muscle group

more = high intensity, large muscle group

Question 16

when is a when body vs a split routine good ?

Answer 16

whole body:
- time constrained, effective for building strength, maintaining muscle for beginners, intermediate and advanced lifters
split:
- more advanced routines, increased loading of muscle groups for that day; good for intermediate to advanced looking for strength and specific gains