Training To Develop Strength

Question 1

What repetitions, sets and resistance should be used to develop strength endurance

Answer 1

1. Reps = 15-20
2. Sets = 3-5
3. Resistance = 50-75% 1RM

Question 2

What repetitions, sets and resistance should you use to develop maximal strength

Answer 2

1. Reps = 1-5
2. Sets = 2-6
3. Resistance = 85-95% 1RM

Question 3

What repetitions, sets and resistance should you use to develop explosive strength

Answer 3

1. 6-10 reps
2. 4-6 sets
3. 75-85% 1RM

Question 4

What is a multi gym

Answer 4

A multi gym is a piece of equipment with a range of stations and adjustable weight stacks

Question 5

Name 2 benefits of using multi gyms

Answer 5

1. Weight is controlled so increases safety

2. Can isolate specific muscles

Question 6

Define weights

Answer 6

Free weights in dumbbells and barbells can be used to work specific muscle groups

Question 7

What’s the benefit of using free weights

Answer 7

1. Other muscles work as fixators to stabilise movements so increases their static strength

Question 8

Define plyometrics

Answer 8

Plyometrics is where you perform explosive movements where a concentric muscle contraction is immediately followed by an eccentric muscle contraction

Question 9

Name 2 benefits of plyometrics

Answer 9

1. Takes advantage of stretch reflex which is a protective mechanism
2. A controlled eccentric contraction occurs first so a more forceful concentric contraction is required so improves explosive strength

Question 10

Define circuit training

Answer 10

Circuit training is where periods of anaerobic work are performed going different exercises followed by relief periods wither one muscle works while another rests or the whole body rests

Question 11

Name 2 benefits of circuit training

Answer 11

1. Free weight and bodyweight can be used as targets strength endurance and explosive strength
2. It is useful to do in large groups