Teacher Master

WEIGHT TRAINING

Definition: ___: “A form of Progressive Resistance Training

Using Either Free Weights or Machine Weights”







THERE ARE TWO TYPES OF WEIGHT TRAINING

FREE WEIGHTS /

MACHINE WEIGHTS

These are: Dumb Bells and Bar Bells / These are: Large Fixed Machines e.g. Multi Gym

Free Weights

Advantages / Disadvantages
1. Motivating, Enjoyable / 1. Involves Skill & Control
2. Can perform Specific exercises that can’t be done on Machines / 2. Requires Spotters in Case the Athlete
loses control of weights
3. More variety of Exercises

Machine Weights

Advantages / Disadvantages
1. Safe / 1. Expensive Equipment
2. Convenient / 2. Less variety of exercises on machines
3. Technologically Advanced
4. Easy to use especially for beginners
5. Motivating and Enjoyable

WEIGHT TRAINING GUIDELINES

REMEMBER TO USE THE PRINCIPLES OF TRAINING THAT YOU HAVE ALREADY COVERED

OVERLOADFFREQUENCY

PROGRESSIONIINTENSITY

SPECIFICITYTTIME

REVERSIBILITYTTYPE

Complete The Blanks – ask the teacher if you are unsure

When weight training you need to aim for 3 sessions a week (Frequency) Starting each session with a Warm Up before each session and finishing with a Cool Down after each session. Breathe Out on the effort part and In on the easier part. It is not advisable to hold your breath as this can cause you to Pass Outdue to our blood pressure being raised dangerously. At all Times we should Controlthe weights and not Rush 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 6 to15 repetitions for every continuous group of exercises and between 2 and 3 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 1 to 2 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 Muscles being exercised one after another (I.E Never the same muscle group twice in a row). You Should Gradually increase the heaviness of the weights as your muscle grow (Intensity). In choosing, which exercises we do we select Specific 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

(Machine weights only unless you have completed the weight-training course)

Before You Can Use The Machine Weights - You need to use the table below and the information in this worksheet to design your own weight training session for today

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

Warm Up:
No. / Name of Exercise / Muscle Group Being exercised / Weight / Reps / Sets / Rest
1
2
3
4
5
6
Cool Down:
Different Exercises You May Want to Choose From
Bench Press / Cycle / Seated Rowing / Leg Curl / Seated Squat
Sit Ups / Bar Dips / Lat Pull Down / Leg Extension / Shoulder Press
Chin Ups / Bicep Curls / Back Pull Ups / Press ups / Pectoral Press
Run Machine / Standing Squat / Triceps Pull Down

Ask the teacher if you are unsure about anything

Homework: Take your file home and use it to prepare for your mock exams in 2 weeks time, Revise e little each day and you will do well – don’t revise and do poorly you may not even be entered

WEIGHT TRAINING EXERCISE NAMES

Dumbell Bench PressLying Leg CurlBench Press

Dumbbell FlyDumbbell Pullover Standing Calf Raise Abdominal Crunch

Bent over rowLat Pull DownsOne arm dumbbell row. Leg Extensions

Dumbbell ShrugBack Extensions Press behind your neck Seated Dumbbell Press

Dumbbell lateral raise SquatsBicep Curl Standing Triceps Extensions