1. Weight Training

2. What is Weight Training?
It is a series of resistance exercises designed to bring smaller muscle fibres up to the size of larger ones.
As a result of this, the force they can make is larger because of the greater cross sectional area.

3. What does it develop?
Weight training develops 3 health and skill related fitness components. These are:
Muscular strength
Muscular endurance
Power

4. Terms of Weight Training
When dealing with weight training we need to understand the terminology
Repetition Maximum
The maximum amount of weight that can be lifted a certain number of times
Repetitions (Reps)
The number of times that a weight has to be lifted
Sets
A group of repetitions of an exercise

5. Application of Frequency
Supercompensation in Training
Fatigue – occurs as a result of training.
Recovery – following the training the body begins to recover. Repairing damage and making adaptations.
Supercompensation – the fitness effect (adaptations).
Detraining – reversibility if training does not occur.

6. Application of Intensity
There are 4 types of muscle contraction:
Isotonic – traditional weight training
Isometric – against immovable force
Isokinetic – using special machines
Eccentric – lowering weights

7. Basic Weight Training Regimes
Component
Load
Reps
Sets
Speed
Rest
Strength
(Advanced)
2 - 6 RM
2 - 6
3 - 6
Slow / Med
3 – 5 mins
(Beginner) RM
8 – 12
2 – 3
2 – 3 mins
Power
8 – 20 RM
4 – 8
3 – 6
Fast / Explosive
Endurance
15 + RM
15 – 30
Medium
Minimal