1: Which % of 1RM is the proper training zone to promote training effect?
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 movements that are slower.
Men recover faster than women.
Young clients recover faster than older ones.
Using heavyweights will require more recovery time than lifting with lighter weights.
More repetitions, sets, and frequency need longer recovery periods than fewer repetitions, frequency and sets.
4: Name and describe the 8 technologies of the ISSAs integrated training approach.
Light resistance training
Heavy resistance training
5: What is 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