Rest Time
This is the standard rest between sets for a Hypertrophy training block
What is 60-90 seconds?
What is Squat
This is the total amount of water (in cups) a women should drink per day
What is 8-10 cups per day
This is the standard rep scheme for a Hypertrophy style Program
What is 6-12 Repitions
This Training Principle describes changing or switching the training up periodically, to make more stimulative adaptations occur, while reducing wear/tear from the same repetitive movements.
what is Variation
This is the standard rest between sets for a ENDURANCE training block
What is 0-60 (also except 30-60 sec)
This movement is a combination of a squat and an overhead press & can be completed with DB or KB
What is a Squat Thruster
What is a general number of calories we can suggest for a member to put them in a caloric surplus/deficit
What is +/- 300 calories/ day
This is the standard rep scheme for an Endurance style Program
What is 12-20+ repititions
This priniciple describes the idea that training must get progressively more challenging (in volume, load, frequency, duration, intensity, etc.)
What is Progressive Overload
This is the standard rest between sets for POWER Training training block
This is the least utilized training modality in the club
what is VipR
How can we measure food portions using our hand?
Healthy fat, Vegetable, Fruit, & Protein
(show Us)
This is the standard rep scheme for a Strength Endurance style Program
what is 8-12 repititions
Utilizing a pallof press for a client on a golf sport specific program to mimic the movement plane of force production in the golf swing is an example of which Principle
What is Specificity
We can use this device to aid in our holding clients accountable to rest intervals
What is a stopwatch/timer
This modality would be best for training unilateral arm movements focused on power
What is Kettlebells
This number on the In-body scan gives us a tool/ resource to utilize for client/member's individual Protein consumption
What is their Lean Body Mass #
This range is the most optimal for muscular gain and hypertrophy training
What is 14-20 Sets per muscle group per week
After 6-8 weeks (2 months) of progressing a client's back squat in a GPP program, you now transition to a front squat, what is this an example of?
What is Variation
This is the standard rest between sets for Maximal Strength Adapations training block
What is 3-5 Min
This movement incorporates a client's Posterior Chain and their upper/mid back, into one combined movement (hint: it is in the EQX Programming Portal)
What is RDL to Bent over Row
How do you find someones TDEE from their in-body?
What does TDEE mean- in general terms?
Use BMR /.7 (70%)
Total amount of calories needed to maintain current body as is
This is the % range clients should work in for 1-5 reps for Maximum Strength gains
what is 85-100%
Give the definition of Acute Overload
What is- The basic idea that any individual training session must provide (enough of) a stimulus that reaches a threshold of initiating physiological adaptations that can support improved performance(in desired outcome/goal)