Weight & Interval Training
Physical Education: AQA GCSE, topic 4.1.4
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).
Test yourself on Weight & Interval Training
What does weight training improve in muscles?
Which weight training regime would best improve muscle endurance?
What is the most commonly used work:rest ratio in HIIT?