Training Load & Volume

67-85% 1RM

Load (%1RM) for hypertrophy training goal

≤67% 1RM

Load (%1RM) for muscular endurance training goal

correct form

More time under tension to maintain _____

longer lever arms (greater displacement)

Taller individual may perform greater mechanical work due to________

force x displacement

how do you calculate mechanical work?

moderate

hypertrophy = ______ load

3-6 sets

number of sets for hypertrophy training goal

single

shot put is a _____ effort power

Limited sport carryover and increased risk of injury

why should single-joint exercises not be tested with 1RM?

lower

•The heavier the load, the ______ reps that can performed

beginner athletes

1RM testing Not recommended to test _________

resistance-trained athletes who are classified as intermediate or advanced and have exercise technique experience in the exercises being tested.

1RM testing is a method of assessment that is typically reserved for __________

**don't need to memorize but be familiar

1RM testing protocol

an adequate training status and lifting experience **Thus it has been suggested that a 3RM could be used instead of maximal 1RM test

1RM testing requires ____________, as the assessment of maximal strength places significant stress on the involved muscles, connective tissues and joints.

untrained, inexperienced, injured, or medically supervised

3RM could be used instead of maximal 1RM test for individuals who are __________

core; assistance

A common strategy for testing sufficiently conditioned athletes is to conduct a 1RM test in several ______ exercises and use multiple-RM testing for ________ exercises

•Rating of Perceived Exertion •Reps in reserve

Alternative ways to assess intensity

-Requires clinician to choose a starting weight -More time under tension to maintain correct form

Calculating RM

6-12 reps

Goal reps for hypertrophy training goal

≥12 reps

Goal reps for muscular endurance training goal

3-5 reps

Goal reps for power (multiple effort event) training goal

1-2 reps

Goal reps for power (single effort event) training goal

≤6 reps

Goal reps for strength training goal

roughly correlates with % of 1RM! •Ex. Patient can Back squat 3 reps at 120 pounds and patient reports their RPE is a 9/10 = can assume it was close to 90% 1RM •If say 7/10 and goal is strength then know you need to increase weight

How can you use RPE to determine intensity?

No, strength should be at least 85% of 1RM so now you know you need to increase the weight!

If patient's goal is strength and they report their RPE is a 7/10, is this appropriate?

The quality of the work performed (affected by arrangement of sets and reps)

Intensity

The quality of the work performed (affected by arrangement of sets and reps)

Intensity: __________

75-85% 1RM

Load (%1RM) for power (multiple effort event) training goal

80-90% 1RM

Load (%1RM) for power (single effort event) training goal

≥85% 1RM

Load (%1RM) for strength training goal

the amount of weight assigned to an exercise

Load = ____________

Single effort power •Shot put Multiple effort power •Sprint

Load and Repetition Assignment

•Load: the amount of weight assigned to an exercise •Inverse relationship: The heavier the load, the lower reps that can be performed •1 repetition maximum (1RM): Greatest amount that can be lifted with good technique for 1 repetition •Repetition maximum (RM): Greatest weight lifted for a specific number of repetitions (3RM, 5RM, 10RM) *** 1 RM vs 10 RM > what exercises and individuals use 1 RM vs who wouldn't because it wouldn't be safe so choose multiple rep max

Load and Reps

Force x displacement •Taller individual may perform greater mechanical work due to longer lever arms (greater displacement) •Full squat more mechanical work than partial squat

Mechanical Work

can assume it was close to 80% 1RM

Patient can back squat 3 reps at 120 pounds and patient reports their RPE is an 8/10. what is there estimated intensity?

1RM testing •Not recommended to test beginner athletes •Requires adequate training history •"Core" exercises should be tested with 1RM •Good carryover, can accurately and consistently be tested •Back squat, front squat, bench press, deadlift •Single joint exercises should not be tested with 1RM •Limited sport carryover •Increased risk of injury ****Only core exercises tested with 1RM, multi joint exercises -because it would be too much load on single joint exercises (ex. Biceps tendon)

Repetition Maximum Testing

power exercises do not lend themselves well to multiple-RM testing above 5 repetitions for repeated testing sets because technique can deteriorate rapidly

Should you use 1RM testing for power exercises?

•Mechanical Work: Force x displacement •Taller individual may perform greater mechanical work due to longer lever arms (greater displacement) •Full squat more mechanical work than partial squat •Volume load: the quantity of work performed during resistance training (weight x reps) •Example 10lbs for 10 reps = 100lbs volume load •Intensity: The quality of the work performed (affected by arrangement of sets and reps)

Terminology

heavier

The ______ the load, the lower reps that can performed

Strength/Power- heavy load •Power- as fast as possible, load slightly less than max •Strength- slow eccentric rapid concentric •Sets of 5 or less •Hypertrophy- moderate load •Sets of 6-12 reps •Endurance- light load

Training Goal

the quantity of work performed during resistance training (weight x reps) •Example 10lbs for 10 reps = 100lbs volume load

Volume load

the quantity of work performed during resistance training (weight x reps)

Volume load = _________

the training goal!! ***then determine repetition maximum then assign appropriate load and reps based on that goal

When assigning load and repetition, the first thing need to determine is ___________

NSCA says direct measure is but Dr. Butler says in context of rehab 10 rep or multiple rep max is safer and would recommend in context of rehab

Which is the safest method to test RM?

Taller individual may perform greater mechanical work due to longer lever arms (greater displacement)

Would a taller or shorter person perform greater mechanical work? why?

Increase the weight (because should be at least 85% of 1 RM)

Your goal is strength and your patient reports their RPE is a 8/10. How do you respond?

no more than 2 more reps so max 14 total reps (if they can do more than this then you know you need to increase the weight)

Your patient is hypertrophy training with a repetition goal of 12 reps. the patient should get no more than _____ reps in reserve to confirm the weight is appropriate.

100lbs volume load

Your patient performs 10lbs for 10 reps. what is the volume load?

"Core" (Back squat, front squat, bench press, deadlift) **Good carryover, can accurately and consistently be tested

______ exercises should be tested with 1RM

Taller

______ individual may perform greater mechanical work due to longer lever arms (greater displacement)

Power

______= as fast as possible, load slightly less than max

•1 repetition maximum (1RM)

_______= Greatest amount that can be lifted with good technique for 1 repetition

•Intensity

_______= The quality of the work performed (affected by arrangement of sets and reps)

Strength

_______= slow eccentric, rapid concentric

•Load

_______= the amount of weight assigned to an exercise

Volume load

_______= the quantity of work performed during resistance training (weight x reps)

•Mechanical Work

________ = Force x displacement

directly testing the 1RM

________ method of assessment is typically reserved for resistance-trained athletes who are classified as intermediate or advanced and have exercise technique experience in the exercises being tested.

maximal 1RM test; 3RM

________ testing requires an adequate training status and lifting experience, as the assessment of maximal strength places significant stress on the involved muscles, connective tissues and joints. Thus it has been suggested that a ______ could be used instead

Single joint ***Limited sport carryover, Increased risk of injury

_________ exercises should not be tested with 1RM

Repetition maximum (RM)

_________= Greatest weight lifted for a specific number of repetitions (3RM, 5RM, 10RM)

the number of repetitions (i.e. goal repetitions) the athlete will perform in the actual program for the exercise to be tested.

another option for determining training loads requires the strength and conditioning professional to first decide on_____________

choose a starting weight (so IF you get the weight wrong you have wasted their time, done for the day)

calculating RM requires clinician to ________

excessive warm-up and testing sets may fatigue athletes

core and assistance exercises can be selected for 10RM testing, but __________ may compromise the accuracy of the test.

light

endurance = _______ load

***Don't need to know for exam

estimating 1RM and training loads

6-12 reps

for a hypertrophy training goals, the reps should be sets of _____

5 or less

for a power training goals, the reps should be sets of _____

5 or less

for a strength training goals, the reps should be sets of _____

67-85% 1RM and 6-12 reps

for hypertrophy goal = train at _____ intensity and ______ reps

less than or equal to 67% 1RM and greater than or equal to 12 reps

for muscular endurance goal = train at _____ intensity and ______ reps

75-85% 1RM and 3-5 reps

for power (multiple effort event) goal = train at _____ intensity and ______ reps

80-90% 1RM and 1-2 reps

for power (single effort event) goal = train at _____ intensity and ______ reps

greater than or equal to 85% 1 RM and less than or equal to 6 reps

for strength goal = train at _____ intensity and ______ reps

more

full squat ______ mechanical work than partial squat

directly testing 1RM

gold standard method to calculate 1RM

Hypertrophy training ranges from 6-12 reps so can increase reps or can also increase hypertrophy by increasing TUT, or increasing volume (accruing more load over several weeks) **no matter what variable you change to increase volume, whether you change the load, the reps, the time under tension, or the frequency you can improve hypertrophy through progressive overload

how can you improve hypertrophy?

80%; 100% Hypertrophy 6-12 reps, can also increase hypertrophy by increasing TUT, or increasing volume ( accruing more load over several weeks) Strength: you may want to also train hypertrophy because a larger muscle is a stronger muscle. Sets of 5 or less maximize strength but training hypertrophy helps. Carryover of strength or any of the goals through all phases

if 3RM is 100kg, train at _____% for power (80kg for 3 reps) and ___% for strength 100kg

repetitions (6RM)

if the S&C professional decides the athlete should perform 6 repetitions for the bench press exercise in the training program, the multiple-RM testing protocol should have the athlete perform the exercise with a load that will result in ______

untrained, inexperienced, injured, or medically supervised

individuals who are ____________ may not be appropriate participants for 1RM testing

1RM testing

individuals who are untrained, inexperienced, injured, or medically supervised may not be appropriate participants for ________

strength and maximum power; muscular endurance

low-multiple RMs appear to have the greatest effect on ________ training, and high-multiple RMs seem to result in better ________ improvements

training and technique experience.

lower and more accurate multiple-RM determinations using heavier loads can be made once the athlete has sufficient__________

time under tension

more________ to maintain correct form

high

multiple joint and large muscle areas have a ______ metabolic demand

8RM

multiple-RM testing (and subsequent load assignments) for assistance exercises should be at or above an 8RM to minimize isolative stress on the involved joint and connective tissue. so if an athlete is following a muscular strength training program that involves 2RM loads for the core exercises, the heaviest load the assistance exercises should be assigned is an _______

3-5

number of sets for power (multiple effort event) training goal

3-5 sets

number of sets for power (single effort event) training goal

2-6 sets

number of sets for strength training goal

these muscles can probably tolerate the loads from a 1RM test, but maintaining correct body position throughout testing would be extremely difficult. the weaker stabilizing muscles of the lower back might become very fatigued after several testing sets, resulting in a loss of proper exercise technique and invalid potentially unreliable test data.

should you perform 1 RM testing of the upper back musculature and multiple joints involved using the bent-over row exercise?

multiple

sprint is a ______ effort power

heavy

strength/power = ______ load

continuum

the _________ concept effectively illustrates that a certain RM emphasizes a specific outcome, but the training benefits are blended at any given RM.

inverse

there is a _______ relationship between load and reps

volume load

weight x reps = _____

•Rating of Perceived Exertion •Reps in reserve

what alternative ways could you use to assess intensity?

example: •3x10 bicep curl at 15 pounds --> ask how many more reps they could do and patient says 5 then they have 5 reps in reserve •Training for hypertrophy = once get to 12 should get no more than 2 reps in reserve •If say could do ex 10 more than know need to increase weight ****correlates to the 2-for-2 rule because can be used to determine when to progress or regress patient (2-for-2 rule = if the individual can perform 2 or more repetitions over his or her assigned repetition goal for a given exercise, in the last set in 2 consecutive workouts, weight should be added to that exercise for the next training session.

what are reps in reserve?

1. Estimate by doing Multiple-RM Testing (prediction equations) and then using table to estimate the 1RM (ex. 3RM, 5RM, 10RM) 2. Directly test 1 RM (actual 1 RM)

what are the two methods to calculate RM?

if the individual can perform 2 or more repetitions over his or her assigned repetition goal for a given exercise, in the last set in 2 consecutive workouts, weight should be added to that exercise for the next training session.

what is the 2-for-2 rule ?

wasted their time, done for the day. ****why it is important to assess involved vs. uninvolved to assess quality and strength -ex. Single leg press 6-8 rep max > assess quality and strength compared to uninvolved limb

when testing RM, if you get the weight wrong you have ___________