weight training

Question 1

How can weight training benefit an individual?

Answer 1

• improves muscular strength
• increases muscle size or bulk
• improves muscle tone
• assists recovery after injury

Question 2

Why is weight training likely to benefit all performers?

Answer 2

Because just about all activities require some form of strength

Question 3

What has the demand of weight training by a lot of different performers led to?

Answer 3

There has been a rapid growth in specialised weight training equipment and facilities

Question 4

What does an effective way of weight training involve?

Answer 4

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

Question 5

What are two terms particularly relevant to weight training?

Answer 5

• repetitions

* sets

Question 6

What are repetitions?

Answer 6

The number of times an individual actually moves the weights

Question 7

What is an example of a repetition?

Answer 7

One bicep curl

Question 8

What are sets?

Answer 8

The number of times an individual carries out a particular weight activity

Question 9

What is an example of a set?

Answer 9

Each time a person completes their repetitions of the bicep curl

Question 10

How might the different ways of making use of repetitions and sets affect the different aspects of strength an individual might be training for?

Answer 10

• 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

Question 11

How can an individual increase muscular strength with weight training?

Answer 11

By working on having three sets of six repetitions at near maximum weight

Question 12

How can an individual increase muscular endurance with weight training?

Answer 12

By performing at least three sets of between 20 and 30 repetitions at about 40-60% of maximum weight

Question 13

How can an individual increase power with weight training?

Answer 13

By completing at least three sets of 10-15 repetitions, performed at speed, at about 60-80% of maximum weight

Question 14

What are the basic ways used to carry out weight training?

Answer 14

Either by using free-standing weights or by using specialist weight training equipment

Question 15

How are free-standing weights used?

Answer 15

The weights have to be placed onto bars and equipment, usually on short or long bars

Question 16

Who often uses free-standing weights?

Answer 16

People who specifically want to increase strength

Question 17

Why do people use free-standing weights (benefits)?

Answer 17

• 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

Question 18

What is one of the main issues and possible drawbacks relating to using free-standing weights?

Answer 18

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

Question 19

What are specialist weight training equipment?

Answer 19

These are the types of machines found in specialist gyms, leisure centres and private clubs

Question 20

How does specialist weight training equipment work?

Answer 20

The weights are fixed within the machine, and are usually selected by placing pins in selected slots

Question 21

Why is specialist weight training equipment much safer to use than free-standing weights?

Answer 21

Because there is far less chance of accident or injury, even if the weights are too heavy

Question 22

What is weight training used for?

Answer 22

Primarily to improve some aspect of muscular strength, which could also include power and endurance