3.4.5 Weight training

• What is the primary goal of weight training?

  Build muscle strength and size
• Bodyweight exercises like push-ups and squats use your own body as resistance.
• Weight training increases bone density, reducing the risk of osteoporosis
• What is the difference between compound and isolation exercises?

  Compound works multiple muscle groups; isolation targets one
• Weight training is an important component of physical education.


  True
• How does increased muscle mass from weight training affect metabolic rate?

  Increases it
• Compound exercises work multiple major muscle groups, while isolation exercises target a single muscle group
• Proper form and technique are essential in weight training to prevent injury.

  True
• What is weight training used for in physical education?

  Build muscle strength and size
• How does weight training improve bone density?

  Increases stress on bones
• What should always be the top priorities when engaging in weight training?

  Proper form and safety
• Maintaining neutral spine alignment involves keeping your back straight and core engaged
• Match the safety tip with its description:

  Use spotters ↔️ Have someone assist you if needed

  Know your limits ↔️ Do not exceed your current exercise capabilities

  Warm up and cool down ↔️ Prepare your body before and recover after your workout
• Isolation exercises focus on a single muscle group, such as bicep curls or leg extensions.


  True
• What is the key principle that drives muscular fitness improvements in weight training?

  Progressive overload
• What is the role of hydration in weight training?

  Supports muscle function
• What are the three categories of weight training equipment?

  Free weights, machines, bodyweight
• Stronger muscles from weight training can enhance athletic abilities like speed, power, and endurance
• What is the primary goal of isolation exercises in weight training?

  Develop specific muscle groups
• Isolation exercises target a single muscle group.

  True
• Key principles of good form in weight training

  1️⃣ Maintain neutral spine alignment

  2️⃣ Use controlled, smooth movements

  3️⃣ Breathe properly
• Isolation exercises target a single muscle group
• What do carbohydrates supply energy for in weight training?

  Workouts and recovery
• Tracking sets and reps highlights progress in volume and weight.


  True
• Warming up and cooling down are essential for preventing injuries during weight training.

  True
• What type of weight training equipment guides movement during exercises?

  Resistance machines
• What is the term for the increase in muscle size due to weight training?

  Hypertrophy
• Proper form and technique are crucial in weight training to prevent injury.


  True
• Match the exercise type with its description:

  Compound ↔️ Works multiple major muscle groups

  Isolation ↔️ Targets a single muscle group
• Weight training increases bone density, reducing the risk of osteoporosis
• Why is it important to include both compound and isolation exercises in a weight training program?

  For balanced muscular development
• Match the exercise type with its description:

  Compound ↔️ Works multiple major muscle groups

  Isolation ↔️ Targets a single muscle group
• Why are compound exercises efficient for building overall muscle strength and size?

  They target multiple muscle groups
• Arrange the following safety tips in weight training:

  1️⃣ Use spotters

  2️⃣ Know your limitations

  3️⃣ Warm up and cool down
• Match the weight training equipment with its example:

  Free weights ↔️ Dumbbells

  Resistance machines ↔️ Leg press

  Bodyweight exercises ↔️ Push-ups
• Compound exercises are efficient for building overall muscle strength and size
• Exhaling on the exertion phase and inhaling on the relaxation phase is correct breathing technique in weight training.


  True
• What are compound exercises designed to target in weight training?

  Multiple major muscle groups
• Methods of progressive overload in weight training

  1️⃣ Increase weight

  2️⃣ Increase reps

  3️⃣ Increase sets
• Match the macronutrient with its role in weight training:

  Protein ↔️ Provides building blocks for muscle growth and repair

  Carbohydrates ↔️ Supplies energy for workouts and recovery

  Hydration ↔️ Replenishes fluids lost during exercise