<P> The basic principles of strength training involve a manipulation of the number of repetitions (reps), sets, tempo, exercises and force to cause desired changes in strength, endurance or size by overloading of a group of muscles . The specific combinations of reps, sets, exercises, resistance and force depend on the purpose of the individual performing the exercise: to gain size and strength multiple (4 +) sets with fewer reps must be performed using more force . A wide spectrum of regimens can be adopted to achieve different results, but the classic formula recommended by the American College of Sports Medicine reads as follows: </P> <Ul> <Li> 8 to 12 repetitions of a resistance training exercise for each major muscle group at an intensity of 40% to 80% of a one - repetition max (RM) depending on the training level of the participant . </Li> <Li> Two to three minutes of rest is recommended between exercise sets to allow for proper recovery . </Li> <Li> Two to four sets are recommended for each muscle group </Li> </Ul> <Li> 8 to 12 repetitions of a resistance training exercise for each major muscle group at an intensity of 40% to 80% of a one - repetition max (RM) depending on the training level of the participant . </Li> <Li> Two to three minutes of rest is recommended between exercise sets to allow for proper recovery . </Li>

Which of the following is a strength of the functional structure