Physical approaches (fitness)
Below are approaches used to develop physical factors in the fitness category.
- A type of training that involves activity without rest intervals.
- Exercises which involve exerting maximum force over short intervals of time, also known as 'jump training'.
- An approach used to develop several different physical factors including muscular endurance, power and strength.
Weight training
This approach is used to develop several different physical factors including:
- The ability of a muscle or group of muscles to sustain repeated movements against resistance.
- power
- strength
Weight training can be completed on:
- resistance machines
- free weights
The exercises selected will usually target the muscle groups and movements you use in your activity.
Weight training involves completing a number of sets on an exercise. Within each set is a certain number of reps.
The weight lifted depends on what you are trying to develop and is calculated as a percentage of your A standard measurement of personal weightlifting achievements for any exercise eg squats, deadlifts etc. : the maximum weight you can lift in one rep. This is shown in the table below.
| Muscular endurance | Power | Strength | |
| % of 1RM | 20-70 | 80-85 | 85-100 |
| Reps | 12-20 | 1-3 | 1-5 |
| Sets | 3-5 | 3-5 | 2-6 |
| % of 1RM | |
| Muscular endurance | 20-70 |
| Power | 80-85 |
| Strength | 85-100 |
| Reps | |
| Muscular endurance | 12-20 |
| Power | 1-3 |
| Strength | 1-5 |
| Sets | |
| Muscular endurance | 3-5 |
| Power | 3-5 |
| Strength | 2-6 |
Once you have completed the required sets on one exercise, you move on to a different exercise. Weight training can be progressed by increasing the amount of weight you lift in each rep, by increasing the number of reps in each set, or increasing the number of sets.
Below are benefits and limitations of weight training.
| Benefits | Limitations |
| Can be made very specific to your activity by using exercises that mimic the movements performed in your sport. | Inexperienced performers may get injured if not adopting the correct techniques needed for free weight exercises. |
| Can use a range of different exercises that provide variety and challenge to ensure you remain motivated. | |
| Very easy to progress, which helps ensure you do not hit a plateau. |
| Benefits | Can be made very specific to your activity by using exercises that mimic the movements performed in your sport. |
|---|---|
| Limitations | Inexperienced performers may get injured if not adopting the correct techniques needed for free weight exercises. |
| Benefits | Can use a range of different exercises that provide variety and challenge to ensure you remain motivated. |
|---|---|
| Limitations |
| Benefits | Very easy to progress, which helps ensure you do not hit a plateau. |
|---|---|
| Limitations |
Let's now deconstruct weight training and break it down into smaller parts.
In doing this, we are:
- first identifying an important part in the process
- then showing why this part is important in making the process work
- Learn the basic techniques required for free weight exercises before starting the development plan to ensure you are performing each exercise correctly. This will limit your risk of getting injured.
- Have a training partner who can In Physical Education, this is the act of supporting your partner during a particular exercise, with an emphasis on allowing the participant to lift or push more than they could normally do safely. you during each session so you have help as and when you require it. This will ensure that you can tackle the targeted weight set with no fear, as you know help is available.
- Perform exercises that mirror the movements required in your sport so it remains specific to your needs. This will ensure you develop game-related strength that will have a bigger impact on your performance.