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Strength Training for Fitness

Lesson Summary

LESSON SUMMARY

In this module you studied the following:

Muscular strength and endurance training enhance agility, speed, strength, and endurance, all of which are essential to maintaining a high level of fitness.

By having a well designed strength program, you can expect to maintain a high level of fitness while reducing your risk of injury and fatigue.

Circuit weight training consists of a progression from one station to the next such that over the course of the training period, the upper and lower body are exercised.

For split-routine training, different body areas are exercised on alternate days.

Your 1RM would be the amount of weight you can lift for only 1 repetition.

In order maintain high levels of fitness, strength training is a key aspect that must not be overlooked.

Training intensity is considered to be the most critical aspect of strength and conditioning.

The main goal of a weight training regimen is to produce a gain in overall strength.

Without proper balancing of opposing muscle groups when weight training, you become vulnerable to injury.

Periodization of training is a technique that involves altering training variables to achieve well-defined gains and overall performance.

Correct lifting techniques are critical for achieving maximum benefits and preventing injury. The lift should be performed as a controlled movement with proper form.

Dieting alone is not a successful strategy for weight control.

Physical activity influences appetite and leads to improved overall fitness levels.

Physical activity and food intake are the two key components of energy balance. Effects on intake are influenced by the duration, intensity and frequency of exercise.

Because metabolism remains high after exercise, this is the best time to eat a meal if weight loss is the goal.

A low-fat diet with plentiful, low GI (glycaemic index) carbohydrates and a suitable amount of protein and plenty of vitamins and minerals is most suitable for athletes.

The important aspect of post-exercise recovery is the replacement of carbohydrate.

It is essential for health that good levels of hydration are maintained.

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