Strength Training

Question 1

What are the concepts in strength training

Answer 1

Reps number of repeated actions 1 completed action
Sets number of reps + a recovery period
Resistance % of 1 rep max
Repetition max max amount of weight you can lift for a certain number of reps (10rep max)

Question 2

How do we apply principles of training in strength training

Answer 2

Specificity - can make training specific to speed of contraction (e,g sprinter would do quick reps) weightlifter focus on explosive/maximum strength, 1500m runner focus on strength endurance
Overload (FIT) time (reps,sets, recovery)
Reversibility don’t suffer atrophy
Moderation general strength, then specific

Question 3

Characteristics of training with free weights

Answer 3

Benefits of training with free weights are
Useful for adding variety and making sport specific
Can be adapted for max strength/endurance
Requires good technique
Can be unsafe with correct technique

Question 4

How to carry out circuit training

Answer 4

To carry out circuit training, 
5 circuits, 10stations 10reps
30secs each station
30secs rest
1:1 work relief interval

Question 5

Differences in interval/circuit training for aerobic and anaerobic performers

Answer 5

Anaerobic performers go for shorter period of work 0-90secs
Aerobic performers longer 3-5mins
Aerobic is moderate intensity 50-70% HR, anaerobic 70-85% max HR
WR ratio for aerobic is 1:1, WR for anaerobic is 1:3.
3-5 circuits for aerobic, 3-5 sets for anaerobic

Question 6

Characteristics of using fixed machine equipment(e.g leg press)

Answer 6

Characteristics of using fixed machine equipment are
Provides safe training method
Can be adapted for max strength/endurance
Lack of variation (boring

Question 7

Characteristics of training with multi gym

Answer 7

Characteristics of training with multi gym are
Allow for whole body training
Safe and requires limited space
Generic non sport specific exercises

Question 8

Characteristics of body weight training

Answer 8

Characteristics of body weight training are
Good for strength endurance
No equipment required
Not enough resistance to improve max strength

Question 9

Characteristics of resistance band training

Answer 9

Characteristics of resistance band training are
Adaptable to many joints/muscle groups
Provide extra resistance to body weight
Not enough for max strength gains

Question 10

Characteristics of plyometric training

Answer 10

Characteristics of plyometric training are
Good for explosive strength
Very high intensity
Not suitable for sedentary people

Question 11

How to plan weights training for strength

Answer 11

Plan weights training for strength by:
1:3+ work relief ratio to maximise use of FG fibres
Leave a minimum of 48h before using same muscle group again as FG fibres are still recovering and won’t be available for contraction