weight training Flashcards
How can weight training benefit an individual?
- improves muscular strength
- increases muscle size or bulk
- improves muscle tone
- assists recovery after injury
Why is weight training likely to benefit all performers?
Because just about all activities require some form of strength
What has the demand of weight training by a lot of different performers led to?
There has been a rapid growth in specialised weight training equipment and facilities
What does an effective way of weight training involve?
The application of the principle of overload so that the muscles are actually stressed to make them adapt to become both bigger and stronger, and therefore more efficient
What are two terms particularly relevant to weight training?
- repetitions
* sets
What are repetitions?
The number of times an individual actually moves the weights
What is an example of a repetition?
One bicep curl
What are sets?
The number of times an individual carries out a particular weight activity
What is an example of a set?
Each time a person completes their repetitions of the bicep curl
How might the different ways of making use of repetitions and sets affect the different aspects of strength an individual might be training for?
- to increase muscular strength they would need to work on having three sets of six repetitions at near maximum weight
- to increase muscular endurance they would perform at least three sets of between 20 and 30 repetitions at about 40-60% of maximum weight
- to increase power they would complete at least three sets of 10-15 repetitions, performed at speed, at about 60-80% of maximum weight
How can an individual increase muscular strength with weight training?
By working on having three sets of six repetitions at near maximum weight
How can an individual increase muscular endurance with weight training?
By performing at least three sets of between 20 and 30 repetitions at about 40-60% of maximum weight
How can an individual increase power with weight training?
By completing at least three sets of 10-15 repetitions, performed at speed, at about 60-80% of maximum weight
What are the basic ways used to carry out weight training?
Either by using free-standing weights or by using specialist weight training equipment
How are free-standing weights used?
The weights have to be placed onto bars and equipment, usually on short or long bars
Who often uses free-standing weights?
People who specifically want to increase strength
Why do people use free-standing weights (benefits)?
- easier to add more weight
- it is possible for people to buy their own set of weights for a reasonable price
- they can set up their own weight training area by just adding a bench
What is one of the main issues and possible drawbacks relating to using free-standing weights?
The safety consideration as weights can be dropped. If weights become too heavy to lift then they can fall on someone, so they should always work with at least one training partner
What are specialist weight training equipment?
These are the types of machines found in specialist gyms, leisure centres and private clubs
How does specialist weight training equipment work?
The weights are fixed within the machine, and are usually selected by placing pins in selected slots
Why is specialist weight training equipment much safer to use than free-standing weights?
Because there is far less chance of accident or injury, even if the weights are too heavy
What is weight training used for?
Primarily to improve some aspect of muscular strength, which could also include power and endurance
