THE ROLE of ENERGY SYSTEMS in DETERMINING LOADING PARAMETERS for GOAL-ORIENTED EXERCISE

Strength Endurance

Endurance athletes, such as marathon runners and rowers, are required to overcome a relatively low resistance for a prolonged period of time. The aerobic system is an efficient energy system that relies on oxygen for fuel. In reference to weight training, strength endurance is the ability to produce repeated muscular contractions with less than maximal weight-typically at loads below 75% of 1RM.

There is great variation in the loading parameters for relative strength, hypertrophy, and strength endurance. The loading parameters chosen should improve the strength of the involved energy system of the athlete, thus producing an athlete who is in shape for their sport.

Loading Parameters – Functional Definitions

Reps

Reps are short for repetitions, or the number of times that a movement is repeated at one time. For instance, a set of 10 pushups equates to ten reps in the pushup. The number of repetitions performed during a specific set of a workout determines the training effect. Neurological efficiency is achieved through training in the lower rep range and metabolic (muscular) adaptations are achieved through training with higher repetitions. The number of reps dictates all other aspects of strength training, namely the sets, the tempo, and the rest period.

After the initial assessment of an athlete/client, the qualified personal trainer will prescribe a repetition range based on the needs and goals of the client. For novice lifters, higher reps (12-20) and lighter loads are prescribed to teach the body new exercise movement patterns.

Sets

Sets describe a group of repetitions. For example, 3 sets of 10 reps in the pushup equates to three individual efforts of ten repetitions each. There is an inverse relationship between the number of sets and the number of reps in any given workout; the higher the number of reps, the lower the number of sets necessary to elicit the appropriate training response. Lower numbers of reps require higher numbers of sets.

For a beginner, 2-3 sets of 12-20 repetitions should be sufficient to teach the body how to move through different planes of movement. After the first 4-6 weeks, depending on the learning curve of the client, the personal trainer or strength coach should increase the number of sets of the workout. The client should then perform multiple sets of the prescribed exercise if strength is a major goal.

There is also an inverse relationship between the number of sets and time under tension.

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