Resistance Training: Chapter 17 Loading, reps, volume, rest

1RM

Greatest amount of weight that can be lifted with proper technique for only 1 rep

Rep Max

Most weight lifted for a specified number of reps

1RM Testing

Requires adequate training status and experience with the exercises being tested

Core Exercises

Exercises chosen for 1RM testing that can accurately and consistently assess muscular strength

Estimate a 1RM

Using a table or prediction equations to estimate a 1RM from multiple RM loads

Multiple-RM Testing

Requires the strength and conditioning professional to decide the number of reps the athlete will perform

Rep Max Continuum

The relationship between the percentage of the 1RM and the estimated number of reps that can be performed at that load

Heavy Day Loads

Designed to be full rep max, the greatest resistance that can be successfully lifted for the goal number of reps

2-for-2 Rule

A conservative method to increase an athlete's training loads; if the athlete can perform two or more reps over the assigned rep goal in two consecutive workouts, weight should be added for the next session

Volume

The total amount of work performed in training, typically measured in sets and reps

Single Set Training

May be appropriate for untrained individuals or during the first several months of training

Hypertrophy

Increases in muscular size associated with higher training volumes and performing three or more exercises per muscle group

Muscular Endurance

Programs involve many reps (12 or more) per set, lighter loads, and fewer sets

Rest Period

The time dedicated to recovery between sets and exercises

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Load

The amount of weight assigned to an exercise set

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Energy System Development

Aerobic training leads to improved blood flow and increased capacity of muscle fibers to generate ATP aerobically

Strength and Power Rest Periods

Max or near max loads require longer rest periods, typically ranging from 2-5 minutes

Hypertrophy Rest Periods

Short to moderate rest periods are required, typically ranging from 30 seconds to 1.5 minutes