Additional Resistance Training Information

Question 1

ACSM Recommendations are directed towards…

Answer 1

General Population (Chronic disease prevention and ADL)

Question 2

NCSA Recommendations are directed towards…

Answer 2

Athletic Population (Performance aspects)

Question 3

Beginner (untrained): Current Program (NSCA)

Answer 3

Not training or just beginning training

Question 4

Beginner (untrained): Training age (NSCA)

Answer 4

<2 months

Question 5

Beginner (untrained): Frequency (per week)(NSCA)

Answer 5

= 1-2

Question 6

Beginner (untrained): Training stress (NSCA)

Answer 6

None or low

Question 7

Beginner (untrained): Technique experience and skill (NSCA)

Answer 7

None or minimal

Question 8

Intermediate (moderately resistance trained): Current Program (NSCA)

Answer 8

Currently Training

Question 9

Intermediate (moderately resistance trained): Training age (NSCA)

Answer 9

2-6 months

Question 10

Intermediate (moderately resistance trained): Frequency (per week)(NSCA)

Answer 10

= 2-3

Question 11

Intermediate (moderately resistance trained): Training stress (NSCA)

Answer 11

Medium

Question 12

Intermediate (moderately resistance trained): Technique experience and skill (NSCA)

Answer 12

Basic

Question 13

Advanced (well resistance trained): Current Program (NSCA)

Answer 13

Currently training

Question 14

Advanced (well resistance trained): Training age (NCSA)

Answer 14

> /= 1 years

Question 15

Advanced (well resistance trained): Frequency (per week) (NSCA)

Answer 15

> /= 3-4

Question 16

Advanced (well resistance trained): Training stress (NSCA)

Answer 16

High

Question 17

Advanced (well resistance trained): Technique experience and skill (NSCA)

Answer 17

High

Question 18

Load is described as either a certain % of

Answer 18

1 Repetition Maximum (Greatest amount of weight that can be lifted with proper technique for only 1 rep) or RM (Most weight lifted for a specific # of reps) or Load inversely related to repetitions (And movement speed)

Question 19

% of the 1RM and Repetitions Allowed

Answer 19

100%= 1, 95%= 2, 93%= 3, 90%= 4, 87%= 5, 85%= 6, 83%= 7, 80%= 8, 77%= 9, 75%= 10, 70%=11, 67%= 12, 65%= 15

Question 20

RM continuum (NSCA)

Answer 20

Strength and power =2, Hypertrophy 7-11, Muscular Endurance 14->/20

Question 21

Strength: Load (%1RM) (NSCA)

Answer 21

> /=85

Question 22

Strength: Goal Repetitions (NSCA)

Answer 22

=6

Question 23

Strength: Sets (NSCA)

Answer 23

2-6

Question 24

Strength: Rest Period (NSCA)

Answer 24

2-5 minutes

Question 25

Power (Single-Effort Event): Load (%1RM) (NSCA)

Answer 25

80-90

Question 26

Power (Single-Effort Event): Goal Repetitions (NSCA)

Answer 26

1-2

Question 27

Power (Single-Effort Event): Sets (NSCA)

Answer 27

3-5

Question 28

Power (Single-Effort Event): Rest Period Length (NSCA)

Answer 28

2-5 minutes

Question 29

Power (Muliple-Effort Event): Load (%1RM) (NSCA)

Answer 29

75-85

Question 30

Power (Muliple-Effort Event): Goal Repetitions (NSCA)

Answer 30

3-5

Question 31

Power (Muliple-Effort Event): Sets (NSCA)

Answer 31

3-5

Question 32

Power (Muliple-Effort Event): Rest Period Length (NSCA)

Answer 32

2-5 minutes

Question 33

Hypertrophy: Load (%1RM) (NSCA)

Answer 33

67-85

Question 34

Hypertrophy: Goal Repetition (NSCA)

Answer 34

6-12

Question 35

Hypertrophy: Sets (NSCA)

Answer 35

3-6

Question 36

Hypertrophy: Rest Period (NSCA)

Answer 36

30 sec-1.5 min

Question 37

Muscular Endurance: Load (%1RM) (NSCA)

Answer 37

=67

Question 38

Muscular Endurance: Goal Repetition (NSCA)

Answer 38

>/=12

Question 39

Muscular Endurance: Sets (NSCA)

Answer 39

2-3

Question 40

Muscular Endurance: Rest Period (NSCA)

Answer 40

=30

Question 41

Appropriate Sets for Beginners, Intermediate, and Advanced

Answer 41

Single set is appropriate for a beginner (Increase in muscular hypertrophy and strength, 8 – 12 Reps); Multiple sets for intermediate and advance

Question 42

Primary training goal

Answer 42

Strength and Power (DeLorme 10RM, developed for rehabilitation; Berger, 3 sets of 6RM; Volume for power is usually lower than strength, keeps quality of exercise); Hypertrophy (3 – 6 sets); Muscular Endurance

Question 43

Rest Intervals: Training goal

Answer 43

Heavier loads, longer rest; Relative load lifted; Muscle mass involved; Core vs. assistance exercises

Question 44

Strategies to advance exercise load as the individual adapts to the stimulus

Answer 44

Timing (Conservative Method) and Quantity

Question 45

Timing (Strategies to advance exercise load as the individual adapts to the stimulus)

Answer 45

Conservative Method: 2-for-2 rule (2 extra reps. in 2 consecutive workouts)

Question 46

Quantity (Strategies to advance exercise load as the individual adapts to the stimulus)

Answer 46

2.5-10%; Depends on exercise; Upper/lower body

Question 47

Smaller, Weaker, Less Trained: Body Area Exercise (Examples of Load Increases)

Answer 47

Upper Body: 2.5-5lbs; Lower Body: 5-10lbs

Question 48

Larger, Stronger, More Trained: Body Area Exercise (Examples of Load Increases)

Answer 48

Upper Body: 5-10+; Lower Body: 10-15+lb