WEIGHT TRAINING Benefits Improve muscular strength Increase muscle

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)