RTP part 3

Flashcards covering resistance training programming, periodization, repetition continuums, rest periods, heart rate calculations (Carvana method), and joint-specific training goals.

How is exercise prescription defined in terms of its application?

It is described as being both scientific (therefore black and white) and artistic in its application.

What are the three stages of the cycle of overcompensation?

Training creates challenge, fatigue, and breakdown; the body then recovers and overgenerates or overcompensates during rebuilding.

According to the transcript, how much sleep is recommended for regeneration, and what should be avoided before sleep?

Sleep varies between $6$ to $10$ hours (commonly $8$). One should avoid blue lit screens (technology like iPads/TVs) for $30$ to $60$ minutes before starting the sleep cycle.

What are the five phases of periodization for a yearly cycle including the off-season?

General prep, specific prep, precomp, competitive, and transition (off-season) phase.

Define the durations for microcycles, mesocycles, and macrocycles in the fitness industry.

A microcycle is a $1$ week block; a mesocycle is $2$ to $6$ weeks; a macrocycle is roughly $3$ months ($12$ to $16$ weeks).

What are the repetition ranges for Maximum Strength vs. Muscle Endurance?

Max Strength is trained in the 1-6 range, whilst Muscle Endurance is trained in the 14 to 20 plus rep range.

What is the relationship between repetitions and percentage of maximum load for $15$ reps?

$15$ reps is aligned with $65\%$ of an individual's maximum load.

What is the recommended rest period for power and maximum strength training to allow $100\%$ recovery?

$5$ to $7$ minutes.

What are the recommended rest periods for Hypertrophy?

45 to 90 seconds to allow for 75 percent recovery for the body.

Which muscle groups are classified as 'large muscle groups'?

Chest, upper back, glutes, and quads.

Which muscle groups are classified as 'small muscle groups'?

Biceps, triceps, shoulders, hamstrings, calves, and abdominals (rectus abdominis, obliques, lower back).

What is the recommended number of sets per large muscle group for a beginner?

$4$ to $6$ sets of work.

Name the six primary movement patterns required to keep a program in symmetry.

Squat, lift, horizontal push/press, horizontal pull/row, vertical push/press, vertical pull.

What is the Carvana method for calculating heart rate reserve (HRR)?

$HRR = \text{Max Heart Rate} - \text{Resting Heart Rate}$. The available beats are then used to calculate target intensity: $(\text{HRR} \times \% \text{Intensity}) + \text{Resting Heart Rate}$. T

What are the two common scales for Borg's RPE (Rate of Perceived Exertion)?

A $6$ to $20$ scale and a $0$ to $10$ scale.