Program Design for AT
A lower VO2 at the same exercise intensity indicates that this factor related to AE performance is better.
What is exercise economy?
A RT frequency of 3-4 d/wk is characteristic of this training status.
What is intermediate/moderate?
This is the body’s involuntary response to an external stimulus that stretches the muscles.
What is the stretch reflex?
This is spotter's primary responsibility.
What is safety (of the individual being spotted)?
The number of reps allowed at 85% 1-RM.
What is six?
To maintain AT adaptations, cross-training should be similar in these two exercise variables as the primary mode of AE.
What are intensity and duration?
These exercises are typically limited to 5 reps, but performed with lower loads (e.g., 10-RM).
What are power exercises?
In this phase of the SSC, elastic energy is stored and muscle spindles are stimulated.
What is the eccentric phase?
It is not recommended to spot at this body part for upper body dumbbell exercises.
What are the elbows/upper arms?
Ideally an individual's 1-RM will be determined within this many testing sets.
What is 3-5 sets?
In addition to HRR and exercise intensity, this variable is needed to calculate target HR using the Karvonen method.
What is resting HR?
This is the volume assignment based on the training goal of muscular endurance.
What are 12 or more reps and 2-3 sets?
This is the appropriate plyometric volume for individuals with an advanced training status.
What is 120-140 contacts/session?
In addition to the load being lifted and the experience and ability of the lifter and spotters, the number of spotters needed is determined by this attribute of the spotters.
What is the physical strength of spotters?
Sequential load changes for this test are smaller compared to a 1-RM test.
What is the multiple-RM test?
This type of AE training is characterized by an intensity at or above competition intensity performed for 20-30 min in duration.
What is pace/tempo training?
In addition to training goal and relative load lifted, rest period length is dependent on this characteristic.
What is training status?
As part of the pre-training evaluation, balance tests should be held for this period of time.
What is 30 seconds?
This position provides stability for seated or supine exercises.
What is the 5 point body contact position?
This is the predicted 1-RM from a 10-RM test performed at 90 pounds.
What is 120 pounds (90 / 0.75)?