Training Variables 2

Question 1

What are the 3 ways of supersetting exercises?

Answer 1

• alternating (upper and lower)
• supersets (push and pull)
• compound (upper horizontal push and vertical push)

Question 2

Describe stand-alone exercises

Answer 2

• completing one exercise at a time
• good because allows individual to focus on one exercise
• bad because inefficient in timing, no flow

Question 3

how can you order exercises?

Answer 3

standalone exercises, supersetting exercises

Question 4

define volume

Answer 4

the total amount of weight lifted in a training session

Question 5

define set

Answer 5

a group of repetitions sequentially performed before the athlete stops to restq

Question 6

define repetition-volume

Answer 6

the total number of repetitions performed during a workout session

Question 7

define load-volume

Answer 7

the total number of sets multiplied by the number of repetitions per set then multiplied by the weight lifted per rep
- multiple vs single sets, single set= low ta, multi = high ta (check this on slide)

Question 8

describe the terminology used to quantify and qualify mechanical work

Answer 8

mechanical work = force x displacement
load-volume = weight units x repetitions

Question 9

describe the relationship between load and repetitions

Answer 9

• load percentage of a 1-repetition maximum (1RM)
  load: amount of weight assigned to an exercise set

Question 10

describe 1rm and multiple-rm testing options

Answer 10

testing the 1rm - using core exercise (direct testing)

Question 11

describe how we estimate a 1rm

Answer 11

• using a 1rm table from a multiple rm test
• multiple-rm testing based on goal repetitions

Question 12

what relationship does volume and intensity have?

Answer 12

inverse

Question 13

for 100% rm, _ repetitions are allowed

Answer 13

1

Question 14

for 95% 1rm, _ repetitions are allowed

Answer 14

2

Question 15

for 93% 1rm, _ repetitions are allowed

Answer 15

3

Question 16

for 90% rm, _ repetitions are allowed

Answer 16

4

Question 17

for 87% rm, _ repetitions are allowed

Answer 17

5

Question 18

for 85% rm, _ repetitions are allowed

Answer 18

6

Question 19

for 83% rm, _ repetitions are allowed

Answer 19

7

Question 20

for 80% rm, _ repetitions are allowed

Answer 20

8

Question 21

for 77% rm, _ repetitions are allowed

Answer 21

9

Question 22

for 75% rm, _ repetitions are allowed

Answer 22

10

Question 23

for 70% rm, _ repetitions are allowed

Answer 23

11

Question 24

for 67% rm, _ repetitions are allowed

Answer 24

12

Question 25

for 65% rm, _ repetitions are allowed

Answer 25

15

Question 26

in a needs analysis, we need to know the _

Answer 26

sport and the athlete

Question 27

in exercise selection, the focus is on _ rather than muscle

Answer 27

movement

Question 28

training frequency is based on _

Answer 28

training age

Question 29

exercise order can be organized in 2 ways:

Answer 29

stand alone vs supersetting

Question 30

how does intensity relate to rest?

Answer 30

more intensity = more rest

Question 31

list the components of volume & load (training variables recap)

Answer 31

volume: sets, reps, tempo load: intensity (rpe, weight, velocity)