4.1.4

Weight & Interval Training

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Weight Training

Weight training involves the use of free weights and resistance machines to improve strength or muscular endurance (ability to keep going).

Identify a muscle group

Identify a muscle group

  • It is useful because it lets a performer identify a muscle group that they need to improve.
    • Low reps and high sets (4 reps x 6 sets) for strength gains.
    • High reps and low sets (15 reps x 3 sets) for muscular endurance.
  • To stay safe, a performer should use the correct technique (straight back), use a ‘spotter’ (a trainer or friend) to help move the weights, a warm-up and rest period.
Examples of weight training

Examples of weight training

  • A footballer may concentrate on a leg-focused training session.
  • A tennis player will focus on their upper body as well.
Advantages of weight training

Advantages of weight training

  • This type of training is adaptable (can be changed up) depending on the goal of the performer. For example, reps and sets can be changed to improve a performer’s strength or muscular endurance.
  • It is relevant to all sports.
  • It is very simple to do: just lift weights!
Disadvantages of weight training

Disadvantages of weight training

  • Lifting heavy weights can cause injury if the correct technique is not used.
  • Lifting heavy weights can increase a performer's blood pressure.
  • To calculate a performer's one rep max (heaviest weight they can lift for one rep), they will need very high levels of motivation.

Interval Training

This type of training is also known as High Intensity Interval Training (HIIT).

Alternating periods

Alternating periods

  • Interval training is a type of training that involves alternating (changing between) periods of work and periods of rest. The work periods usually involve a very high intensity followed by low-intensity work or rest.
Short bursts

Short bursts

  • HIIT needs short bursts of maximum effort with even shorter rest periods. A 2:1 ratio is most commonly used (30 seconds of work to 15 seconds of rest).
Advantages of interval training

Advantages of interval training

  • This is a very effective method of burning body fat and calories quickly.
  • It is easy to adapt the sessions to suit the ability, age or fitness level of the performer.
  • It does not take a long time to complete.
  • It is useful for training both aerobic and anaerobic energy systems.
Disadvantages of interval training

Disadvantages of interval training

  • Working at the highest intensity levels increases the risk of injury.
  • The performer must be very motivated because of its demanding nature.
  • It can cause extreme feelings of tiredness (fatigue): dizziness, light-headedness and nausea (feeling sick).
Jump to other topics
1

Applied Anatomy & Physiology

1.1

The Musculoskeletal System

1.1.1Musculoskeletal Structure1.1.2Structure of the Skeleton1.1.3Functions of the Skeleton1.1.4Joints1.1.5Joints 21.1.6Antagonistic Muscle Movement1.1.7End of Topic Test - The Musculoskeletal System1.1.8Exam-Style Questions - Musculoskeletal System1.1.9Diagnostic Misconceptions - Contractions
1.2

The Cardio-Respiratory System

1.2.1Pathway of Air1.2.2Blood Vessels1.2.3Blood Vessels 21.2.4Structure of the Heart1.2.5Cardiac Cycle1.2.6Measures of Heart Performance1.2.7The Mechanics of Breathing1.2.8The Mechanics of Breathing 21.2.9The Lungs1.2.10End of Topic Test - The Cardio-Respiratory System1.2.11Exam-Style Questions - Cardio-Respiratory System1.2.12Diagnostic Misconceptions - Pathway of Blood1.2.13Diagnostic Misconceptions - Cardiac Output
1.3

Anaerobic & Aerobic Exercise

1.3.1Aerobic & Anaerobic Respiration1.3.2Recovering After Exercise1.3.3Treatments for Recovery1.3.4Diagnostic Misconceptions - Aerobic vs Anaerobic
1.4

Short-Term Effects of Exercise

1.4.1Short-Term Effects of Exercise1.4.2Long-Term Effects of Exercise
2

Movement Analysis

2.1

Lever Systems

2.1.1Lever Systems2.1.2Mechanical Advantage2.1.3Basic Sporting Movements2.1.4Basic Sporting Movements 22.1.5Diagnostic Misconceptions - Types of Lever Systems
2.2

Planes & Axes of Movement

2.2.1Planes & Axes of Movement2.2.2End of Topic Test - Movement Analysis2.2.3Exam-Style Questions - Movement2.2.4Diagnostic Misconceptions - Planes vs Axes
3

Physical Training

3.1

Health & Fitness

3.1.1Health & Fitness
3.2

The Components of Fitness

3.2.1The Components of Fitness3.2.2Sports & Fitness3.2.3Fitness Testing3.2.4Measuring Agility & Balance3.2.5Measuring Cardiovascular & Coordination3.2.6Measuring Endurance & Power3.2.7Measuring Reaction Time & Strength3.2.8Measuring Strength, Speed & Flexibility3.2.9End of Topic Test - The Components of Fitness3.2.10Exam-Style Questions - Fitness Tests
4

The Principles of Training

4.1

Principles of Training

4.1.1Principles & Circuit Training4.1.2Continuous & Fartlek Training4.1.3Plyometric & Static Training4.1.4Weight & Interval Training4.1.5Diagnostic Misconceptions - Types of Training
4.2

Optimising Training

4.2.1Optimising Training4.2.2Altitude & Seasonal Training4.2.3Warming Up4.2.4Cooling Down4.2.5End of Topic Test - Principles & Optimisation4.2.6Exam-Style Questions - Sport-Specific Fitness
5

Using Data

5.1

Types of Data

5.1.1Quantitative Data5.1.2Qualitative Data
5.2

Data Presentation & Analysis

5.2.1Data Presentation & Analysis
6

Sports Psychology

6.1

Skills

6.1.1Skills6.1.2Skills 26.1.3Goals & Targets6.1.4Skills HyperLearning
6.2

Feedback & Preparation

6.2.1Information Processing6.2.2Guidance6.2.3Guidance 26.2.4Feedback6.2.5Mental Preparation6.2.6Controlling & Optimising Arousal6.2.7Exam-Style Questions - Skills & Guidance
6.3

Personality & Behaviour

6.3.1Aggression6.3.2Motivation6.3.3Personality Types6.3.4End of Topic Test - Sports Psychology6.3.5Exam-Style Questions - Aggression & Motivation6.3.6Diagnostic Misconceptions - Aggression
7

Socio-cultural Influences

7.1

Engagement Patterns of Different Social Groups

7.1.1Engagement - Gender7.1.2Engagement - Ethnicity7.1.3Engagement - Age & Family7.1.4Engagement - Disability
7.2

Commercialisation

7.2.1Media7.2.2Commercialisation7.2.3Commercialisation 27.2.4Sponsorship7.2.5Arguments for Sponsorship7.2.6Impact of Sponsorship7.2.7End of Topic Test - Engagement & Commercialisation7.2.8Exam-Style Questions - Commercialisation & Conduct
7.3

Ethical & Socio-cultural Issues

7.3.1Impact of Technology on Performers7.3.2Impact of Technology on Performers 27.3.3Impact of Technology on Sport7.3.4Impact of Technology on Sport 27.3.5Sporting Conduct & Banned Substances7.3.6Blood Doping7.3.7Drug Restrictions7.3.8Drug Restrictions 27.3.9Spectator Behaviour7.3.10End of Topic Test - Ethical Issues7.3.11Exam-Style Questions - Performance Enhancing Drugs7.3.12Diagnostic Misconceptions - Conduct in Sport
8

Health & Fitness

8.1

Overview of Health

8.1.1Well-Being & Fitness8.1.2Types of Health
8.2

Sedentary Lifestyles

8.2.1Sedentary Lifestyle8.2.2Obesity & Performance8.2.3Somatotypes8.2.4Diagnostic Misconceptions - Somatypes
8.3

Nutrition & Hydration

8.3.1Nutrition8.3.2Nutrition 28.3.3Hydration8.3.4End of Topic Test - Health & Fitness8.3.5Exam-Style Questions - Nutrition & Hydration

Practice questions on Weight & Interval Training

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  1. 1
    What does weight training improve in muscles?Multiple choice
  2. 2
    Weight training:True / false
  3. 3
    Safety techniques for weight training:Fill in the list
  4. 4
    Which weight training regime would best improve muscle endurance?Multiple choice
  5. 5
    Interval training is also known as:Fill in the list
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Plyometric & Static Training

Diagnostic Misconceptions - Types of Training