3.4.5 Weight training

• Weight training is a method of training using weights to build strength and endurance
• What is the purpose of weight training?

  Build strength and endurance
• Weight training improves muscle endurance
• Weight training can increase metabolism because muscle tissue burns more calories than fat tissue.


  True
• Weight training involves overloading muscles to stimulate growth.

  True
• Bodyweight exercises are a type of weight training that uses fixed weight stacks for resistance.

  False
• What is the purpose of a barbell in weight training?

  Allows for compound exercises
• Which muscle group does squats primarily target?

  Quadriceps
• Bench press targets the chest, shoulders, and triceps.


  True
• What are the key benefits of weight training?

  Muscle growth, improved strength
• Muscle tissue burns more calories than fat tissue, increasing metabolism with weight training.


  True
• Match the type of weight training with its description:

  Bodyweight Exercises ↔️ Use your own body weight as resistance

  Free Weights ↔️ Use dumbbells, barbells, and other movable weights

  Resistance Machines ↔️ Use fixed weight stacks or hydraulic resistance
• Dumbbells are used to provide resistance for targeted muscle groups
• Which muscle groups are targeted by squats?

  Quadriceps, glutes, hamstrings
• Why is proper form and technique crucial in weight training?

  Maximizes growth and prevents injury
• Order the steps for ensuring safety during weight training:

  1️⃣ Start light and gradually increase weight

  2️⃣ Use proper form and technique

  3️⃣ Warm up and cool down

  4️⃣ Use spotters or safety racks

  5️⃣ Listen to your body

  6️⃣ Wear appropriate clothing and footwear

  7️⃣ Maintain a clean workout area
• Following safety guidelines during weight training minimizes injury risk and ensures effective workouts.


  True
• When starting weight training, it is important to begin with lighter weights
• Maintaining correct posture during weight training reduces the risk of injury.


  True
• Why is it important to use spotters during heavy lifts?

  To assist with safety
• What type of footwear should you wear during weight training?

  Non-slip shoes
• What is the purpose of weight training?

  Build strength and endurance
• Increased metabolism is a benefit of weight training because muscle tissue burns more calories than fat tissue.


  True
• What are examples of free weights used in weight training?

  Dumbbells and barbells
• Resistance machines use fixed weight stacks or hydraulic resistance
• What is the purpose of weight plates in weight training?

  Increase resistance
• Steps to safely store barbells and weights

  1️⃣ Use racks or stands

  2️⃣ Ensure weights are secured

  3️⃣ Keep the area free of clutter
• What is the purpose of making adjustments to your training plan?

  Prevent plateaus
• Weight training causes muscles to grow larger and stronger.


  True
• What is a benefit of weight training for bone density?

  Reduces risk of osteoporosis
• Match the type of weight training with its description:

  Bodyweight Exercises ↔️ Use own body weight as resistance

  Free Weights ↔️ Use dumbbells, barbells

  Resistance Machines ↔️ Use fixed weight stacks
• What is an example of a bodyweight exercise?

  Push-up
• Weight training results in muscle growth
• How does weight training improve bone density?

  Stress strengthens bones
• Dumbbells provide resistance for targeted muscle groups
• Order the fundamental weight training exercises from lower to upper body:

  1️⃣ Squats

  2️⃣ Deadlifts

  3️⃣ Bench Press

  4️⃣ Overhead Press

  5️⃣ Rows
• Weight training improves muscular strength
• The stress of weight training helps to strengthen bones, reducing the risk of osteoporosis
• What is a primary advantage of bodyweight exercises?

  Simplicity and accessibility
• Order the five fundamental weight training exercises:

  1️⃣ Squats

  2️⃣ Deadlifts

  3️⃣ Bench Press

  4️⃣ Overhead Press

  5️⃣ Rows