# KIN 103 Study Guide - One-Repetition Maximum, Fartlek, Hypertrophy

3 pages129 viewsSpring 2014

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**preview**shows half of the first page. to view the full**3 pages of the document.**Cardio respiratory Endurance Strength Power Hypertrophy

Frequency

w/ 1day of rest

N: 3-5 days/wk

A: 5-7 days/wk

3> improvement X

N: 2-3 days/wk

I: 2-4 days/wk

A: 4-7 days/wk

N: 2-3 days/wk

I: 2-4 days/wk

A: 4-7 days/wk

N: 2-3 days/wk

I: 2-4 days/wk

A: 4-7 days/wk

N: 2-3 days/wk

I: 2-4 days/wk

A: 4-7 days/wk

Intensity THR

N: MHR x 55%

I: MHR x 65%

A: MHR x 90%

MHR = 220 - age

N: 50-70% 1RM

I: 50-70% 1RM

A: 30 - 70% 1RM

All:

low → mod

mod → vigorous

N: 60-70% 1RM

I: 70-80% 1RM

A: 85-100% 1RM

N: low → mod

I: moderate

A: low → vigorous

(unintentionally)

All:

>80% 1RM - str.

30-60% 1RM - vel.

N: moderate

I: vigorous

A: vigorous

N: 60-70% 1RM

I: 70-80% 1RM

A: 70-100% 1RM

70-85% emp.

N: low → mod

I: low → mod

A: low → mod

then, fast.

Type of

Exercise

Walk, run, swim, row,

elliptical, bike, jog,

skipping.

Continuous running

Interval running

= Fartlek runs

varying intensity.

Time

(duration)

20-60min in total

low → mod = 45-60m

vigorous = 20 min

one session = 10min <

N: 1-3 sets 10-15reps

I: multi sets, 10-15reps

A: multi sets, 15-20reps

N: 1-3 sets, 8-12 reps

I: multi sets, 6-12 reps

A: multi sets, 1-12reps

N: 1-3 sets, 8-12 reps

I: 1-3 sets, 3-6 reps

A: 3-6 sets, 1-6 reps

N: 1-3 sets, 8-12 reps

I: 2-4 sets, 6-12reps

A: 4-6 sets,1-12reps

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