Resistance/Weight Training - Training Method

Question 1

What fitness components does resistance training help train?

Answer 1

• Muscular Strength
• Muscular Power
• Muscular Endurance

Question 2

What are some benefits of weight training?

Answer 2

• Increases strength
• Promotes weight loss (higher % of muscle mass leads to greater fat burning capabilities)
• Increases balance
• Improves psychological wellbeing
• Improves dynamic stability
• Forms foundation for developing speed, agility and power

Question 3

How can you do weight training 4 or more times a week?

Answer 3

Through a split-program with upperbody and lower body days alternating

Question 4

State 4 upper-body exercises

Answer 4

1. Bench-press
2. Shoulder-press
3. Lat Pull-down
4. Back Squat

Question 5

State 4 lower body exercises

Answer 5

1. Back Squat
2. Leg press
3. Hamstring Curls
4. Leg extensions

Question 6

What must be included when setting out a weight/resistance training program?

Answer 6

• Exercises
• Intensity
• Sets
• Repetitions
• Contraction Speed
• Rest between sets

Question 7

State intensities for weights training for muscular strength - novice and advanced

Answer 7

Novice: 60-70% 1RM (Use 70%)
Advanced: 80-100% 1RM (Use 80%)

Question 8

State intensities for weights training for muscular power

Answer 8

30-60% (Use 50%)

Same intensity acceptable for both novices and advanced athletes

Question 9

State intensities for weights training for muscular endurance

Answer 9

40-60% (Use 50%)

Same intensity acceptable for both novices and advanced athletes

Question 10

State the best number of repetitions for weight training fro muscular strength, power and endurance respectively

Answer 10

• Muscular Strength - 6-8 (6 for novice, 8 for advanced)
• Muscular Power - 3-6 (Use 6)
• Muscular Endurance - 15-25 (Use 20)

Question 11

State number of sets that should be carried out in resistance training for novice and advanced athlete and for muscular strength, power and endurance

Answer 11

3 sets
* Acceptable answer for novice and advanced athlete
* Acceptable answer for all 3 fitness components

Question 12

State ideal rest time between sets for muscular strength, power and endurance in resistance program

Answer 12

• Muscular Strength - 3 minutes
• Muscular Power - 3 minutes
• Muscular Endurance - 1 minute

Question 13

State contraction speed for muscular strength, power and endurance for resistance training

Answer 13

• Muscular strength - Sow
• Muscular power - Fast
• Muscular endurance - slow to moderate (say moderate)

Question 14

Why must muscular power resistance sessions have exercises with fast contraction speed?

Answer 14

Because muscular power is about how much strength can be produced in shortest period of time. Thus, there is a focus on speed of movement and needs fast contraction speed.

Question 15

Why can a person not have a fast contraction speed for muscular strength training?

Answer 15

As they train at a high intenisty (80% + 1RM) which means they need a slower speed of contraction for higher force production

Question 16

Give an example of a resistance training program for an advanced athlete improving muscular strength.

Answer 16

Exercises: Shoulder press, Back Squat, Lat-pull down and Bench press
Intenisty: 80% 1RM
Sets: 3
Repetitions: 6
Contraction speed: Slow
Rest between sets: 3 minutes

For a novice athlete, intensity would change to 70% 1RM and reps to 8

Question 17

Give an example of a resistance training program for an athlete training muscular power

Answer 17

Exercises: Shoulder press, Back Squat, Lat-pull down and Bench press
Intenisty: 50% 1RM
Sets: 3
Repetitions: 6
Contraction speed: Fast
Rest between sets: 3 minutes

Same for novice and advanced athlete

Question 18

Give an example of a resistance training program for an athlete training muscular endurance

Answer 18

Exercises: Shoulder press, Back Squat, Lat-pull down and Bench press
Intenisty: 50% 1RM
Sets: 3
Repetitions: 20
Contraction speed: Moderate
Rest between sets: 3 minutes

Same for novice and advanced athletes