H. Strength Training Flashcards
What are free weights ?
Weights that are not attached to a machine.
What is the most effective method of strength training?
Free weights.
What type of fitness can free weights be used to improve?
Muscular strength and muscular endurance.
Why is it important to use the correct technique when using free weights.
To reduce the risk of injury
Name 3 exercises using free weights
Bench press Deltoid raises Bicep curls Calf raises Lunges
What is a Rep?
What is a Set?
A Rep is one movement or exercise e.g one bicep curl
A Set is the number of Reps you do together , without a rest. E.g 10 bicep curls. is 1 Set
What is 1 Rep Max?
The heaviest amount you can lift in 1 Rep.
If you want to do high intensity strength training , what percentage of your 1 Rep Max would you lift , in your training?
90% of 1 Rep Max
As well as lifting 90 % if your 1 Rep Max while training at high intensity, for maximum strength , how many reps would you do?
6
If you are training for strength endurance, NOT maximum strength , what % of your 1 Rep Max and for how many Reps, would you train at?
50 -60% of 1 rep max and 20 reps
Why would you benefit from improved strength endurance?
It will allow the muscles to keep contracting, repeatedly, over a prolonged period of time.
If you were training for Elastic strength ( explosive ) , what % of 1 Rep Max would you train at and how many Reps would you do?
75% of 1 Rep Max
12 Reps
What type of sports benefit from improved Elastic Strength?
Sports where the same movement has to be repeated over and over again - gymnastics, high jump.
