4 - RT exercise Prescription Part 2

Question 1

6 Fundamental Movement Patterns

Answer 1

• Squat (knee dominant)
• Hip hinge/deadlift (hip dominant)
• Lunge (asymmetrical leg position)
• Push (horizontal and vertical)
• Pull (horizontal and vertical)
• Rotation (and anti rotation)

Question 2

Acute program variables

Answer 2

• Exercise order and selection
• Intensity and volume
• Rest intervals
• Lifting velocity
• Frequency

Question 3

Progressively overloading the intensity of RT program

Answer 3

Workload is the primary measure of intensity and has 3 components:
- Resistance lifted in an exercise (% of predicted 1RM)
- Number of sets/reps completed
- Length of time (tempo) (sets or total training session)

volume = sets x reps x weight

Question 4

Intensity

Answer 4

• % of 1RM : reps prescribed based on % of one rep maximum
• RM: exercise is performed with weight that would allow a given number of reps and no more

strength: 80-100% of 1RM and 1-8RM to fatigue
hypertrophy: 70-85% of 1RM and 6-12 RM to fatigue
ME: 50-75% of 1RM and 10+ RM to fatigue

Question 5

Predicting 1RM

Answer 5

1RM = weight (kg or lbs) / (% of 1RM from table / 100)
100% of RM = 1 RM
95% = 2
93% = 3
90% = 4
87% = 5
95% = 6
83% = 7
77% = 9
75% = 10

Question 6

Sets

Answer 6

A series of consecutive repetitions
- optimal number of sets depends on training status
- 1 set in novice may achieve similar gains as 3 sets in advanced, and may see health benefits after 1-2 sets
- Intermediate/advanced need multiple sets to see gains

Question 7

Continuous straight sets

Answer 7

Same set repeated with same resistance
- simple to learn and execute
- can lead to plateaus and be time-intensive

Question 8

Supersets

Answer 8

Alternating agonist/antagonist or upper/lower, usually with no rest in between
- time efficient, increase energy expenditure, ensure symmetry, less motivation needed
- demanding, antagonist involved in agonist movement, may produce less force

Question 9

Circuits

Answer 9

Exercises are done one after the other; then circuit is repeated with little to no rest btwn exercises
- promotes endurance, may increase hypertrophy, is time efficient and suits group classes
- usually less strength gains, requires access to all equipment needed

Question 10

Compound sets

Answer 10

2-3 exercises targeting the same muscle groups
- induce increased metabolic stress and fatigue in more MF
- needs high motivation due to increasing fatigue

Question 11

Pyramid sets

Answer 11

Continuous set; resistance increases or decreases over each set (drop sets)
- combines max strength and hypertrophy training, adds variation
- time intensive, reserved for 1-2 key exercises, may distract from strength gains as being high volume

Question 12

Rest intervals

Answer 12

Rest intervals depend on
- training intensity
- goals
- fitness levels
- targeted energy system utilization
- muscle groups involved in exercise
- equipment availability
- time needed to change weights and move stations

Question 13

General guidelines for rest btwn sets

Answer 13

• Max strength = 2-3 min rest
• Muscle hypertrophy = 1-2 min rest
• ME = 0-1 min rest
• consider volume, intensity and muscle mass being recruited and motivation

Question 14

Repetition velocity

Answer 14

• Tempo affects neural, hypertrophic and metabolic responses to training
• Typical tempo is 2-1-2 (concentric-isometric pause-eccentric)
• Slower velocity can be unintentional (fatiguing) or intentional (to make exercise harder)

Question 15

Frequency

Answer 15

number of times certain exercises or muscle groups are trained per week
- depends on goals, level of conditioning, recovery ability, and nutritional intake

Question 16

Variations in frequency

Answer 16

36-48hrs rest between muscle group workouts is optimal assuming appropriate nutrition and recover
- split routines target diff muscle groups on consecutive days, should still have 36-48hrs rest btwn

Question 17

Hypertrophy and frequency

Answer 17

• Low volumes: frequency does not play role in muscle growth
• Moderate to high volumes: at least 2 days per week provide better volume management for adaptations (>10sets per muscle per week)
• Very high volumes: do not enhance hypertrophy more than moderate volumes

Question 18

Step 5 - ASSIST

Answer 18

Make a plan for progressions ad variations and check in after first session and modify as needed
- variation will reduce boredom, lower overtraining and injury risks, maintain intensity and stimulate MF recruitment in different ways