NSCA CPT H15

Selection of exercises of program is influenced by:

core exercises

structural exercises=
power or explosive exercises=

assistance exerciss=

Factors that influence the order of exercises:

methods for arranging exercises:
1.
2.

Two secondary arrangement method=
1.
2.

Methods to estimate the client's capabilities:
1.
2.
3.
4.

Volume=

Volume table (novice, intermediate, advanced)
Muscular endurance:
Hypertrophy:
Muscular strength:
Muscular power:

Rest interval=

rest interval table
muscular endurance:
hypertrophy:
muscular strength:
muscular power:

Variation=

Monotonous overtraining=

Levels at which PT can alter the training stimulus:

Within session variation:
1.
2.
3.

within week variation:

between week variation, alternations in:
- 3:1 loading paradigm
- training density/mode:

General rule; all clients should begin RT with a plan based on either ... or ..., because

Progression=

progression can be accomplished through:

most frequently used method for progressing clients is to:

2-for-2 rule=

Training Load and Repetition Schemes for Targeted Goals

Muscular endurance:

Hypertrophy:

Muscular strength:

Muscular power:

Percentage of 1-Repetition Maximum to Repetitions Relationship

1RM%:
100%=
95%=
93%=
90%=
87%=
85%=
83%=
80%=
77%=
75%=
70%=
67%=
65%=
60%=

Loading Classification

very heavy:
heavy:
moderately heavy:
moderate:
moderately light:
light:
very light:

Training Factor Sequencing Guidelines

muscular endurance:
hypertrophy:
muscular strength:
muscular power:

Load Increases for a Training Session in Which Increases in Intensity Are Planned

Beginner
upper body core and assistance:
lower body core and assistance:

Intermediate or advanced
upper body core and assistance:
lower body core and assistance: