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A-Level PE Anatomy And Physiology > Training To Develop Strength > Flashcards

Flashcards in Training To Develop Strength Deck (11)
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1

What repetitions, sets and resistance should be used to develop strength endurance

1. Reps = 15-20
2. Sets = 3-5
3. Resistance = 50-75% 1RM

2

What repetitions, sets and resistance should you use to develop maximal strength

1. Reps = 1-5
2. Sets = 2-6
3. Resistance = 85-95% 1RM

3

What repetitions, sets and resistance should you use to develop explosive strength

1. 6-10 reps
2. 4-6 sets
3. 75-85% 1RM

4

What is a multi gym

A multi gym is a piece of equipment with a range of stations and adjustable weight stacks

5

Name 2 benefits of using multi gyms

1. Weight is controlled so increases safety
2. Can isolate specific muscles

6

Define weights

Free weights in dumbbells and barbells can be used to work specific muscle groups

7

What’s the benefit of using free weights

1. Other muscles work as fixators to stabilise movements so increases their static strength

8

Define plyometrics

Plyometrics is where you perform explosive movements where a concentric muscle contraction is immediately followed by an eccentric muscle contraction

9

Name 2 benefits of plyometrics

1. Takes advantage of stretch reflex which is a protective mechanism
2. A controlled eccentric contraction occurs first so a more forceful concentric contraction is required so improves explosive strength

10

Define circuit training

Circuit training is where periods of anaerobic work are performed going different exercises followed by relief periods wither one muscle works while another rests or the whole body rests

11

Name 2 benefits of circuit training

1. Free weight and bodyweight can be used as targets strength endurance and explosive strength
2. It is useful to do in large groups

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