ISSA Unit 16 – Determining training loads

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1: Which % of 1RM is the proper training zone to promote training effect?

55%-85%

2: Describe the outcomes of training at 55%-65% 1RM vs. 75% 1RM vs. 85%+ 1RM and the significance of this in deciding suitable training loads based on client goals

• 55%-65% 1RM (muscular endurance)
• 75% 1RM (hypertrophy)
• 85%+ maximal Strength increase in serum testosterone and HGH

3: Define a simple way to evaluate if your client should raise his/her resistance training exercise intensity

Bigger muscle groups recover slower than smaller ones.
Fast-twitch (or white) muscle fibers recover slower than slow-twitch (red ones).
Recovery from quick movements takes longer than recovery from slower movements.
Men recover faster than women.
Young clients recover faster than older ones.
Using heavy weights will require more recovery time than lifting lighter weights.
More repetitions, sets, and frequencies need longer recovery periods than fewer repetitions, frequencies, and sets.

4: Name and describe the 8 technologies of the ISSAs integrated training approach

• Biomechanics
• Therapeutic modalities
• Light resistance training
• Neutral supplementation
• Medical support
• Heavy resistance training
• Dietary manipulation

5: What are the overall training repetition and set “scheme” for these, and why:

• Endurance training: 2-3 x12+
• Hypertrophy: 3-6 x 6-12
• Strength: 2-6 x 6 or less
• Power: 3-5 x 1-2

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