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FREE WEIGHTS

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Timed Plank Test

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FIXED RESISTANCE MACHINES

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low weight, high reps

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LONG TERM EFFECTS

- increased muscle tone,

- increased capillarisation around the muscle

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TRAINING METHODS

Free Weights and Fixed Resistance

both use the same training methods

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FITNESS TESTS

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DEFINITION

The ability to use voluntary muscles, to contract continuously over long periods of time (greater than 30 minutes) repetitive movements without getting tired.

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Body resistance exercises

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Circuit Training (Muscular Endurance)

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LONG TERM EFFECTS

- Muscular Hypertrophy

When we train (lift weights) micro tears occur in the muscle fibers.

Which are then repaired (through nutrition and adaptation which happens during rest and recovery).

This makes the muscle grow in size.

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increases capillarization around the muscle

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increases capillarization around the muscle

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Fixed Resistance Machines

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train multiple muscle groups

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targets more muscle groups

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Private provision

Expensive

Public provision

Affordable - more accessible

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High Cost Equipment

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DEFINITION

The ability to exert a large amount of force in a single maximum effort.

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high weights, low reps

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15RM

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Free Weights

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Free Weights

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Fixed Resistance Machines

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May need a spotter to help support if using heavy weights

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FITNESS TESTS