Kwoon Ernie Applied Exercise Physiology Tutorial 1&2
Tutorial 1
A. Muscular Strength Testing: 1-Repetition Maximum (RM)
Case Study:
You are a trainer. You would like to evaluate the muscular strength of your client.
Your client, Anna is a new learner in weight training.
She can perform bench press 7 repetitions with 150 pounds; leg press 5 repetitions
with 200 pounds.
How do you assess her 1RM?
Would you recommended her to perform actual 1-RM testing?
1 Repetition maximum known as the 1RM is the maximum amount of the weight when the
person that can lift the weight for a one and complete repetition. In my opinion, to assess my
client muscular strength as a new learner in weight training. I will determine her 1RM test
with bench press and leg press by using predicted 1RM to estimate her 1RM test. So there is
a Predicted of 1RM test for Anna 1RM leg press= 240 pounds and the 192.6 pounds for 1
RM bench press with the calculations such as 1RM bench press= 150 pounds’ x 1.22= 183
pounds, 1RM leg press= 200 x 1.2= 240 pounds. However, I would not recommend for Anna
perform the actual 1 RM testing. The reason that, Anna is a beginner with poor technique so
the actual 1 RM test that requires a good form and technique so if it is untrained it might have
a higher chance that create a risk of the injury for her. Although actual 1RM is slightly more
accurate compare to predicted 1RM. But, it is more safe and able to test Anna.
B. Principle of Training
1. Explain what is meant by the term reversibility in relation to weight training?
Reversibility is the terms that losing the training effects when the person stop and reduces the
training for example the person stopped a while in a weight training the muscle strength
endurances will decrease.
2. A rower is planning a training programme to prepare for a 2000 m race. Explain how
the following principles might affect their programme.
(a) Specificity (b) Progression
Specificity means that in training activity should be suitable to the activity for the person training. For
example, a rower, the training should focus on aerobic endurance, muscular strength and endurance in
the upper and lower body, and rowing technique.
Progression means that increasing the intensity, duration, and difficulty of training to improve
performances. For example, the rower should increase training volume by adding intervals or
resistance, rowing distances to build stamina and strength.
3. John has decided to take his cycling more seriously and is planning a training
programme to improve his performance. As part of his training he goes to the gym.
a) Which of the following cardiovascular machine would be most appropriate for him to
use? (Rowing machine / Treadmill /Exercise bike)
exercise bike is suitable cardiovascular machine to John for the training programme to
improve his performances it is because that john is a cycler so he has the muscle
memory on the muscles and motion in cycling.
b) Which principle of training does this relate to?
Specificity, it is because the training way is specific to his sport so the muscle and movement
are directly transferable
4. Katie is 16, and plays hockey to a good standard. Read the following extract in which
she describes her training.
At present, I am training three times a week, every week, but at first I only went once a week.
I use a couple of different methods of training, but I make sure that I focus on tasks
appropriate for my activity. At the end of each session, I plan the next one, gradually
increasing the amount of work that I do when I think it’s becoming too easy.
a. State four principles of training she applies.
Frequency
Progression
Specificity
overload
b) For each of the principles you have identified, give an example from the extract to support
your answer.
Tutorial 2
John plans to participate in a marathon race next year. He has 3 years of experience in
middle distance running (e.g. 10km) and resistance training. He consulted you to
prepare him for the race. You advised him to improve his muscular endurance and
aerobic power in order to have the competency to complete 42.2 km run.
(a) Distinguish between “muscular endurance” and “aerobic power”. (5 marks)
Muscular endurance is more on repetitions that refers to the ability of the muscle group to
sustain the repeated contractions or continue to apply the force against the resistance over an
extended period of time. For example, in the
Aerobic power is more on limit, top and peak that refers to the VO₂ max that the body can
consume the oxygen during the intense exercise when
(b) Prepare a 4-weeks training programme for John in developing muscular endurance and
aerobic power. (10 marks)
(c) There are varieties of resistance training that could be included in John’s training
programme. Evaluate the suitability of free weight, stationary equipment, plyometric, and
isometric training as John’s resistance training programme. (10 marks)
Question 2:
a) Distinguish between “principle of specificity”, “principle of individuality” and “principle
of
progress overload”.
b) How would apply the abovementioned principles when designing a resistance training
programme?
c) Describe TWO (2) types of assessments for a need analysis when designing a resistance
training programme.