Weight & Interval Training

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

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

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

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

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

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

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

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

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).

1Applied Anatomy & Physiology

1.1The Musculoskeletal System

1.1.1Musculoskeletal Structure

1.1.2Structure of the Skeleton

1.1.3Functions of the Skeleton

1.1.4Joints

1.1.5Joints 2

1.1.6Antagonistic Muscle Movement

1.1.7End of Topic Test - The Musculoskeletal System

1.1.8Exam-Style Questions - Musculoskeletal System

1.2The Cardio-Respiratory System

1.2.1Pathway of Air

1.2.2Blood Vessels

1.2.3Blood Vessels 2

1.2.4Structure of the Heart

1.2.5Cardiac Cycle

1.2.6Measures of Heart Performance

1.2.7The Mechanics of Breathing

1.2.8The Mechanics of Breathing 2

1.2.9The Lungs

1.2.10End of Topic Test - The Cardio-Respiratory System

1.2.11Exam-Style Questions - Cardio-Respiratory System

1.3Anaerobic & Aerobic Exercise

1.3.1Aerobic & Anaerobic Respiration

1.3.2Recovering After Exercise

1.3.3Treatments for Recovery

1.4Short-Term Effects of Exercise

1.4.1Short-Term Effects of Exercise

1.4.2Long-Term Effects of Exercise

2Movement Analysis

2.1Lever Systems

2.1.1Lever Systems

2.1.2Mechanical Advantage

2.1.3Basic Sporting Movements

2.1.4Basic Sporting Movements 2

2.2Planes & Axes of Movement

2.2.1Planes & Axes of Movement

2.2.2End of Topic Test - Movement Analysis

2.2.3Exam-Style Questions - Movement

3Physical Training

3.1Health & Fitness

3.1.1Health & Fitness

3.2The Components of Fitness

3.2.1The Components of Fitness

3.2.2Sports & Fitness

3.2.3Fitness Testing

3.2.4Measuring Agility & Balance

3.2.5Measuring Cardiovascular & Coordination

3.2.6Measuring Endurance & Power

3.2.7Measuring Reaction Time & Strength

3.2.8Measuring Strength, Speed & Flexibility

3.2.9End of Topic Test - The Components of Fitness

3.2.10Exam-Style Questions - Fitness Tests

4The Principles of Training

4.1Principles of Training

4.1.1Principles & Circuit Training

4.1.2Continuous & Fartlek Training

4.1.3Plyometric & Static Training

4.1.4Weight & Interval Training

4.2Optimising Training

4.2.1Optimising Training

4.2.2Altitude & Seasonal Training

4.2.3Warming Up

4.2.4Cooling Down

4.2.5End of Topic Test - Principles & Optimisation

4.2.6Exam-Style Questions - Sport-Specific Fitness

5Using Data

5.1Types of Data

5.1.1Quantitative Data

5.1.2Qualitative Data

5.2Data Presentation & Analysis

5.2.1Data Presentation & Analysis

6Sports Psychology

6.1Skills

6.1.1Skills

6.1.2Skills 2

6.1.3Goals & Targets

6.1.4Skills HyperLearning

6.2Feedback & Preparation

6.2.1Information Processing

6.2.2Guidance

6.2.3Guidance 2

6.2.4Feedback

6.2.5Mental Preparation

6.2.6Controlling & Optimising Arousal

6.2.7Exam-Style Questions - Skills & Guidance

6.3Personality & Behaviour

6.3.1Aggression

6.3.2Motivation

6.3.3Personality Types

6.3.4End of Topic Test - Sports Psychology

6.3.5Exam-Style Questions - Aggression & Motivation

7Socio-cultural Influences

8Health & Fitness

8.1Overview of Health

8.1.1Well-Being & Fitness

8.1.2Types of Health

8.2Sedentary Lifestyles

8.2.1Sedentary Lifestyle

8.2.2Obesity & Performance

8.2.3Somatotypes

8.3Nutrition & Hydration

8.3.1Nutrition

8.3.2Nutrition 2

8.3.3Hydration

8.3.4End of Topic Test - Health & Fitness

8.3.5Exam-Style Questions - Nutrition & Hydration

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