Weight training program coursework

GCSE Physical Education (Sport & Coaching)

Weight training is a common type of for developing the and size of skeletal muscles. Weight training is often put into an athletes’ training programme. Muscular endurance is used by athletes’ who participate in activities for long periods of time.

Weight training can be used to develop two components of fitness, muscular strength or muscular endurance. Muscular strength is the ability of your body's muscle to generate force in a short period of time. This type of activity relies on anaerobic energy to provide you with the short burst of energy you need to lift a heavy weight. When you increase your strength, you're often also increasing the size of your muscles as well as strengthening your connective tissues. Compared to muscular endurance, which is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. This type of activity relies on aerobic energy to provide you with energy over a longer period, allowing you to lift a lighter weight many times.

When using weights to develop muscular strength, all work should be at, or near maximum capability in the exercise being performed, and the number of repetitions performed in each set should be low. At lest 8-10 reps at 60-80 per cent of maximum capability.

To develop muscular endurance the number of repetitions needs to be much higher than when exercising for muscular strength. This requires between 15-20 repetitions of each exercise to be performed at around 30-40 per cent of maximum capability.

Benefits

Muscular endurance is an important component for many sporting people and athletes. The ability ...

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Benefits

Muscular endurance is an important component for many sporting people and athletes. The ability to perform sometimes for them is directly dependent on muscular endurance. The type of muscular endurance that is needed depends entirely upon the type of sport being played and the intensity of the activity. Muscular endurance is needed in sports like football, hockey and rugby. It may also be required in sports that are considered moderate like swimming and golf.

My Programme

The following tables show the details of my programme which I will be following for a six-week period. To monitor the effects of my programme I will perform a test to see how may press ups and squat thrusts I can complete in one minute before and after the programme.

Upper body workout

Lower body workout

Clothing

Trainers with good grip should be worn to give you stability when using free-weights.

Light fitted clothing, which enables you to move more fluently, and allows air to get to the body to keep you cool, should be worn. Gloves might be worn to protect your hands or supports for any particular joints that are being placed under strain such as the back.

Safety

Warming up and cooling down correctly are two of the most important things you can do when weight training. They’re essential for preventing injuries but they also serve to increase flexibility and speed up recovery time from the workout.

You should always train with a partner so they can help you if you get injured and help you train too.

You must stop training if you get injured to prevent further injury.

Technique

When training, you breathe in through your nose when you’re relaxing and breathe out through your mouth when you’re training. Also, when you’re lifting weights you need to lift and lower them with controlled, slow movements and not rapid movement. Also you need to lift weights so you are comfortable and not shaking.