Questions:
Question 1:
What limits force production during a maximal effort? Please explain your response from a physiological perspective. You must explain the interactions.
Question 2:
How does muscle structure affect force production?
Question 3:
Why is there a rest period between max attempts? What happens during this process? If you had the power, what would you change structurally to increase force production within the human body? Why?
Question 4:
What limits performance during a maximal repetition assessment?
Question 5:
What causes fatigue during a maximal repetition assessment?
Question 6:
What is the “burn” that is referenced during maximal repetition assessments? What causes this sensation?
Question 7:
What would you suggest from a physical, tactical, and exogenous standpoint if an athlete wanted to maximize performance during a maximal repetition assessment?
Estimate a warm-up load that will allow the athlete to complete three to five repetitions by adding 10 to 20 pounds (4-9 kg) or 5% to 10% for upper body exercise or 30 to 40 pounds (14-18 kg) or 10% to 20% for lower body exercise.
Provide a 2-minute rest period:
Estimate a conservative, near-maximal load that will allow the athlete to complete two to
three repetitions by adding 10 to 20 pounds (4-9 kg) or 5% to 10% for upper body exercise or 30 to 40 pounds (14-18 kg) or 10% to 20% for lower body exercise.
Provide a 2- to 4-minute rest period:
Make a load increase:
1. 10 to 20 pounds (4-9 kg) or 5% to 10% for upper body exercise or
2. 30 to 40 pounds (14-18 kg) or 10% to 20% for lower body exercise.
Instruct the athlete to attempt a 1RM.
If the athlete was successful, provide a 2- to 4-minute rest period and go back to step 7.
Please consider:
Ensure proper technique is adhered to always. Smaller bumps that those described may be appropriate for some individuals. Five minutes rest between maximal attempts is suggested. Determine max within three trials.
