KIN 405 Lecture 9

Relationship between loads lifted and reps trained

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Unformatted text preview: successful = life carried out in good form Mul4ple'RM'Tes4ng' •  See lab manual for suggested protocol •  Usually safer, faster and appropriate over ypically eople a larger range of clients tmaximal ploads who are not used to lifting •  Clinical populations •  Can be more specific can use on any muscle group (not just large muscle groups) •  Used on any muscle group Es4ma4on'of'1FRM'from'Mul4ple'RM'Tes4ng' % 1-RM # of repetitions 100 1 95 2 93 3 90 4 87 5 85 6 83 7 80 8 77 9 75 10 70 11 67 12 65 15 Weaknesses: •  Assumes linear relationship between loads lifted and reps. •  Trained athletes may exceed reps at any given % 1-RM especially in lower body exercise •  Based on a single set (may need to ↓ reps if multiple sets) •  Relationship based on specific exercises: small muscle less, large muscle more •  Accurate for >=75% 1-RM or <=10 reps Es4ma4ng'1RM'or'Training'Load' •  OR you can assume the load will decrease ~2.5% for each additional rep. If 1 RM = 100 lbs and you want to prescribe a 10-RM load: load = 1-RM - (1-RM * 0.0...
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