NaimExplain

What are some resistance options to add for pulling movements? Resistance Bands - standing Cables - standing Machine rows and pull downs - seated Dumbbells - bent over (rows) Med balls and barbells are not recommended for beginners for rowing exercises because one arm is not free for torso support.

What are some resistance options to add for rotational movements? Resistance Bands - standing Cables - standing Machines - seated Lifting med balls - variety of positions It can be difficult to use dumbbells in rotational movement but they can be used in movements that directly oppose gravity's line of pull.

What are the training objectives in the load training phase? Answer: To increase muscular endurance, muscular strength, muscle hypertrophy, body composition, movement, function, and health.

How should you address Frequency in the load training phase? Answer: During the initial months 2-3 weekly workouts appear to be effective, however, as clients become more advanced and train at higher effort levels, more recovery time is needed between successive exercise sessions. If an equal or greater number of reps cannot be completed in training in subsequent workouts, the training frequency should be reduced to 2 days a week.

How should you address Intensity in the load training phase? Answer: One objective of muscular endurance training is to work the targeted muscle to fatigue in the end range of the anaerobic energy system. For most people, this requires an exercise set that continues for about 75-100 seconds. Given a training speed of 6 seconds per rep, this is a range of 12-16 controlled reps. Generally, 12 reps can be completed with about 70% max resistance and 16 reps can be done with 60% max. Therefore it is recommended that training intensity for muscular endurance be between 60-70% of maximum resistance.

How should you address Reps in the load training phase? Answer: The recommended rep range for enhancing muscular endurance is between 12-16 controlled reps that fatigue the targeted muscles withing 75-100 seconds. The resistance should be increased by about 5% when 16 controlled reps can be completed. This should decrease the rep count by 2-4 reps making them progress back up.

How should you address Sets in the load training phase? Answer: Most programs designed for increasing muscular endurance incorporate multiple sets of each training exercise. Another is to take relatively brief rest periods between successive exercise sets. Muscular strength training emphasizes full recovery between exercise sets while muscular endurance training is typically characterized by rest periods of less than 30 seconds. Therefore it is recommended that clients training for muscular endurance perform 2-3 sets of each with less than 60 seconds between sets.

How should you address Type of Exercise in the load training phase? Answer: Standard free weight and machine exercises are well suited for muscular endurance because the weightloads can be progressed with consistency and in small increments.

What is the first progression in circuit strength training? Answer: Increase the number of circuits done. Then you can increase resistance by 5%.

How should you address frequency for muscular strength training? Answer: This causes significant tissue microtrauma that typically requires 72 hours to heal, so clients who complete a total body workout should schedule 2 workouts per week. If they do split routines breaking up the muscle groups they can do 6 days per week with a 3 day period between each muscle group.

How should you address intensity for muscular strength training? Answer: 70-90% max resistance to begin with. For optimal development, use between 80-90% of the 1RM. Exercises with near-max weightloads that allow 1-3 reps with more than 90% max weight are highly effective. Increase weight over several weeks.

How should you address reps for muscular strength training? Answer: Determined by resistance. This usually involves fewer reps because of the high weightloads. Most people can do 4 reps with 90% weight and 6 with 80%. When 7 reps can be done then increase the load by 5%.

How should you address sets for muscular strength training? Answer: Can be done through single or multiple set training. Maybe start clients with one hard set of each exercise and increase the number of stimulus sets in accordance to client. Clients will need longer recovery periods. This will typically be 2-5 minute periods. Single set programs will take much less time.

How should you address type of exercise for muscular strength training? Answer: Machine and free weights are best. Squats, deadlifts, or leg presses, lunges, step ups, bench press, incline press, shoulder press, and bar dips, seated rows, lat pull downs and pull ups are all best.

How should you address frequency for muscle hypertrophy training? Answer: High volume workouts that include several sets of many exercises for each major muscle group. Use split routines. 6 day split is common.

How should you address intensity for muscle hypertrophy training? Answer: 70-80% of max. This should increase muscle strength and endurance since it falls between the ranges of both. Moderate weightloads that can be performed a moderate number of reps with little rest between sets.

How should you address reps for muscle hypertrophy training? Answer: Most can perform 6 reps with 80% max and 12 reps with 70% so 6-12 reps is recommended.

How should you address sets for muscle hypertrophy training? Answer: They may perform 4 or more exercises for each muscle group and 3-6 sets of each exercise. Bodybuilders usually rest only 30-90 seconds between sets.

How should you address type of exercise for muscle hypertrophy training? Answer: Combination of free weights and machines to target all muscle groups with emphasis on isolation exercises. Example, they do squats and leg presses to work the quads, hamis, and glutes, then do leg extensions, leg curls, and hip extensions, then adductions and abductions to target each specific muscle.

Why are selectorized equipment machines a good idea? Answer: They provide body support and predetermined movement patterns.