Module 8

Question 1

Starter phase

Answer 1

light weight & high reps
F = 2 days
I = <67% &amp; 12-20 reps or 12-20 RM
T = 1-2 sets &amp; <30 sec rest
T = machines

Question 2

Deload week

Answer 2

F = 1 day
I = <40% or less reps
T = decrease sets or rest
T = keep machines

Question 3

Slow progression phase 1

Answer 3

increase weight & decrease reps
F = 3 days
I = 67-85% & 6-12 reps
T = 2-3 sets & 30-90 sec rest
T = machines & free weights

Question 4

Slow progression phase 2

Answer 4

continue increasing weight & decrease reps
F = 3 days
I = >85% & 6 or less reps
T = 3 sets & 2-5 mins
T = free weights

Question 5

Maintenance phase

Answer 5

maintain strength
F = 3 days or 1 day
I = >85% & 6 or less reps
T = 3 sets & 2-5 mins rest
T = free weights

Question 6

What are the factors to consider when developing a resistance training program?

Answer 6

fitness level
equipment available
time
exercise selection
training goal

Question 7

What is progressive overload?

Answer 7

relative: %
absolute:
beginner/intermediate (2.5-5lbs upper body, 5-15lbs lower body)
advanced (5-10lbs upper body, 10-15 lower body)

Question 8

How to calculate load based off 1RM?

Answer 8

load% x 1RM