WEIGHT TRAINING

Benefits Improve muscular strength Increase muscle size or bulk Improve muscle tone (where tension remains in a muscle, even when it is at rest.) Assisting recovery after injury

Training Must follow the principles of overload so muscles are stressed so they adapt and grow stronger and bigger. (Hypertrophy) When you stop training or are injured you will lose fitness and muscle (atrophy). Repetitions – the number of times you actually move the weight. Sets – A set is a group of repetitions performed for an exercise.

Theory of Training How many repetitions and sets you use will affect the training outcome. For strength 3 sets of six reps at near max weight. (Low reps – high weight.) Muscular endurance at least 3 sets of 20-30 reps at about 40-60% of max. (Low weight – high reps.) For power 3 sets 10-15 reps at about 60-80% of max but at speed. (medium weight – medium reps at speed.)

Types of Training Free standing weights Weights placed onto bars. Specifically used by people wanting to increase strength as its easier to add weight. Also quite cheap to buy your set of weights and a bench. Drawbacks, technique is very important can injure yourself trying to lift too much. Need a spotter or might drop weights on yourself.

Specialist Weight-training equipment They have a set range of motion and are much safer. Often found in specialist gyms/leisure centres. Add weight by moving the pin. Good for isolating muscles which can be good when returning from injury. Not so good for strength training as does not work a many muscles. Also expensive through either gym membership or each machine compared to free weights.

Homework Define the following training methods: Continuous, Interval, Fartlek. An example of how you would use it in practice. An example of what sport you would use it for stating the benefit you would gain by using it. (Think scientist here with answer)