Download weight training

Name: _______________________
Date: __________________
WEIGHT TRAINING
Definition: _______________________________________________________________
________________________________________________________________________
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Increased
Increased
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Benefits of Weight
Training
On The Body
Increased
Increased
THERE ARE TWO TYPES OF WEIGHT TRAINING
FREE WEIGHTS
These are:
MACHINE WEIGHTS
These are:
Free Weights
Advantages
Disadvantages
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3.
Machine Weights
Advantages
Disadvantages
1.
1.
2.
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5.
Weight Training Guidance:
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In choosing what weight you should be working when exercising you should experiment to see
what feels right – remember work between 50% - 80% of maximum depending on what type of
muscular development you want. (Power, Strength, Stamina)
In choosing the amount of repetitions, remember it is dependent on the heaviness of the weights
and therefore the type of muscular development you want. (Power, Strength, Stamina)
Never work the same muscle group over again after having just worked it
You can work in pairs or on your own
Remember Skeletal muscles generally work in pairs (Antagonistically) if you work one you ought
to work the other for balanced muscular development
Complete The Blanks – ask the teacher if you are unsure
When weight training you need to aim for ____ sessions a week (Frequency) Starting each
session with a W_ _ _ U _ before each session and finishing with a C _ _ _ D _ _ _ after
each session. Breathe O _ _ on the effort part and I _ on the easier part. It is not advisable
to hold your breath as this can cause you to P _ _ _ O _ _ due to our blood pressure being
raised dangerously. At all Times we should C _ _ _ _ _ _ the weights and not R _ _ _ as
this can lead to accidents and muscle damage. Each rep should take between 1.5 – 2
seconds to complete no faster. You should aim to do _ _ to _ _ repetitions for every
continuous group of exercises and between _ and _ Sets. (Repetitions are how many
exercises you do all at once, and sets are how many times you complete your groups of
repetitions per training session). You need to take _ to _ minutes rest between sets. This is
easily achieved when working with a partner, whilst they train you rest and vice-versa.
When training you must ensure that the exercises are evenly spaced with Different M _ _ _
_ _ _ being exercised one after another (I.E Never the same muscle group twice in a row).
You Should G _ _ _ _ _ _ _ _ increase the heaviness of the weights as your muscle grow
(Intensity). In choosing, which exercises we, do we select S _ _ _ _ _ _ _ exercises to
develop the main muscle groups needed for our sport (Specificity).
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Performing 3 sets of 6 reps at near maximum weight develops muscular Strength.
Muscular endurance is developed by at least 3 sets 20-30 reps at a much lighter loading.
Muscular power is developed by at least 3 sets of 10-15 reps done at speed (Type)
Design Your Own Weight Training session
WEIGHT TRAINING GUIDELINES
REMEMBER TO USE THE PRINCIPLES OF TRAINING THAT YOU HAVE
ALREADY COVERED
S
SPECIFICITY
P
O
R
T
PROGRESSION
OVERLOAD
REVERSIBILITY
TEDIUM
F
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T
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FREQUENCY
INTENSITY
TIME
TYPE
Ask the teacher if you are unsure about anything
Homework: Take your file home and use it to prepare for your mock exams next week, Revise a little
each day and you will do well – don’t revise and do poorly you may not even be entered
TRAINING SESSION FOR GCSE PERSONEL
EXERCISE PROGRAMME
Training Method:
Name of Students Involved:
WARM UP
1.
2.
3.
MAIN ACTIVITY
COOL DOWN
1.
2.