- What is autoregulation in training?
- Is periodization beneficial for everyone?
- How do you gauge RPE?
- How do you use reserve reps?
- How is training volume calculated?
- What does 1rm stand for?
- What type of blood flow is needed for muscle tissue?
- What is RIR exercise?
- What does autoregulation mean?
- What is RPE level?
- What are the benefits of periodization?
- What are the cycles of periodization?
- What are the 3 aspects of autoregulation?
- How do you use RIR?
- What are reps in reverse?
- Why do we use RPE?
- What does RPE 7 mean?
- What are the 4 phases of periodization?
- What is an example of autoregulation?
What is autoregulation in training?
Autoregulation is a fancy term for adjusting your workload within each training session based on how you’re performing relative to previous sessions.
You change your intensity and volume of today’s training based on how difficult it is compared to how you’ve performed before..
Is periodization beneficial for everyone?
Rest cycles and volume loads are needed in order to maintain efficiency, periodization will help track and maintain the individuals well being and avoid injuries from overtraining. Periodization is beneficial for everyone. It helps avoid over training and helps make the most of your training.
How do you gauge RPE?
An easy way to gauge the RPE of a set is to ask yourself how many more reps you could’ve done with a particular weight. Here is where honesty is the absolute key! If you’re too macho and say, “Yea, I could have done one more” when you know that the set was maximal, your training will be thrown off.
How do you use reserve reps?
Meaning, a weight should be selected that allows for two more reps than what’s listed in the workout to be performed. With the 3×8 squat example, that means a weight that you could squat for 10 reps would be used, but you’d perform eight reps, thus leaving two reps in reserve (or as some say, “two reps in the tank”).
How is training volume calculated?
The most common way to quantify volume is tonnage (sets x reps x load lifted). So for example, if you lifted 300lbs for 3 sets of 5 reps, that would equate to 4,500lbs of volume for that particular exercise, as 300 x 15 = 4,500.
What does 1rm stand for?
one-repetition maximumThe one-repetition maximum (1RM) test is often considered as the ‘gold standard’ for assessing the strength capacity of individuals in non-laboratory environments. It is simply defined as the maximal weight an individual can lift for only one repetition with correct technique.
What type of blood flow is needed for muscle tissue?
Blood flow to contracting skeletal muscle is highly pulsatile. This is due to the changes in arterial blood pressure that accompany the cardiac cycle and the effects of the muscle pump (Figure 9).
What is RIR exercise?
Repetitions In Reserve (RIR) RIR is a tool used to describe how challenging an exercise set was by estimating how many reps you believe were left before reaching absolute fatigue. E.g. 10 BB back squats – RIR 2 would represent a weight you can only do 2 more reps with.
What does autoregulation mean?
Autoregulation refers to the capacity of the cerebral circulation to alter vascular resistance to maintain a relatively constant CBF over a range of mean arterial pressure (MAP).
What is RPE level?
Rating of perceived exertion (RPE) can help you measure how hard your body is working when you exercise. Using a scale from 6 to 20, you choose a rating number to describe how hard the activity feels. You base the number on how tired you are, how hard it is to breathe, and how hard it is to do the activity.
What are the benefits of periodization?
“The goal with periodization is to maximize your gains while also reducing your risk of injury and the staleness of the protocol over the long term.” For the neuromuscular system to adapt maximally to the training load or stress, volume and intensity alterations are necessary.
What are the cycles of periodization?
This system of training is typically divided up into three types of cycles: microcycle, mesocycle, and macrocycle. The microcycle is generally up to 7 days. The mesocycle may be anywhere from 2 weeks to a few months and can further be classified into preparation, competition, peaking, and transition phases.
What are the 3 aspects of autoregulation?
Myogenic, shear-dependent, and metabolic responses in autoregulation.
How do you use RIR?
How to read the RIR prescriptions?stay at the same weight (if the set was @ 2 RIR)move up on weight (if the set was easier than 2 RIR)move down on weight (if the set was harder than 2 RIR)
What are reps in reverse?
With RIR, there is still a one-to-10 scale, but the numbers correspond to how many reps a trainee has left ‘in the tank’. So, for example, if you were doing squats in a Hammer Strength rack, towards the end of your set, you would either vocally (or mentally) tell yourself, ‘Two reps’ or ‘One rep’.
Why do we use RPE?
The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10. The numbers below relate to phrases used to rate how easy or difficult you find an activity.
What does RPE 7 mean?
DifficultRPE 6: Moderately hard; conversation requires quite a bit of effort. RPE 7: Difficult; conversation requires a lot of effort. RPE 8: Very difficult; conversation requires maximum effort. RPE 9–10: Peak effort; no-talking zone.
What are the 4 phases of periodization?
Theory of planningThe macrocycle.The mesocycle.The microcycle.Preparatory phase.Competitive phase.Transition phase.Opposition to periodization.
What is an example of autoregulation?
Autoregulation is a manifestation of local blood flow regulation. … For example, if perfusion pressure is decreased to an organ (e.g., by partially occluding the arterial supply to the organ), blood flow initially falls, then returns toward normal levels over the next few minutes.