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Name: _______________________ Date: __________________ WEIGHT TRAINING Definition: _______________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ Increased Increased 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 1. 1. 2. 2. 3. Machine Weights Advantages Disadvantages 1. 1. 2. 2. 3. 4. 5. Weight Training Guidance: 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). 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 I T T 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.