weight/resistance training

Question 1

benefits of weight training

Answer 1

increases strength
promotes weight loss and balance
improves dynamic stability

Question 2

beginners advice for weight training

Answer 2

person’s with less than 6 months experience should focus on whole body programs
larger muscle groups targeted
proper technique

Question 3

specificity

Answer 3

energy systems
fitness components
major muscles groups- focus
major muscle movement
skill frequency

Question 4

overloading

Answer 4

increase sets, reps, intensity

Question 5

guidelines for strength

Answer 5

rep max-60/70%
rep range- 8-12
sets- 1-3
rep speed- slow/moderate 
rest periods- 2-3 min

Question 6

guidelines for hypertrophy

Answer 6

rep max-70/85%
rep range-8-12
sets-1-3
rep speed-slow to moderate
rest periods-1 to 2 min

Question 7

guidelines for power

Answer 7

rep max-30-60%
rep range-3-6
sets-1-3
rep speed-as fast as possible
rest periods-2 to 3 mins

Question 8

guidelines for endurance

Answer 8

rep max-40-60%
rep range-15-25
sets-1-3
rep speed-slow to moderate
rest periods-1 minute

Question 9

types of circuit training

Answer 9

fixed load
fixed time
individual
overloading

Question 10

fixed load circuit training

Answer 10

reps are pre determined- completes sequence

Question 11

fixed time circuit training

Answer 11

completes as many reps of exercise as possible in allocated time with short breaks

Question 12

circuit training: advantages

Answer 12

offers variety
minimal equipment
specificity maintained

Question 13

developing a circuit

Answer 13

overloading

Question 14

benefits of a cool down

Answer 14

return body to pre exercise levels:
HR
RR
removal of waste products

Question 15

strength gains without increase in size

Answer 15

initial gains can occur rapidly

neural driven-neural pathways become more efficient, greater muscular power