Reps and Sets (NCFE Health and Fitness)

Reps and Sets (NCFE Health and Fitness)

Repetitions and sets

• Understand what repetitions and sets are

• Be able to identify examples of reps and sets

• Apply knowledge to perform reps and sets in a practical setting

Repetitions

How many times you perform an activity.

E.g. If I performed a bench press once, I would have completed one repetition (rep).

During a workout you may be specified to perform any amount of reps (depending on what is trying to be achieved).

E.g. Press-ups: 20 reps

. . .Squats: 30 reps

Multiple Choice

Which of the following best describes repetitions

• Doing something again and again and again

• Someone who organises you bus transfer on holiday

• The maximum number of times an athlete can repeat an exercise

• The number of times an exercise is repeated per set

Multiple Choice

Charlie performs 30 squats and repeats this 3 times, with 1 minute rest between.

How many repeitions is he performing per set?

• 3

• 1 minute

• 30

• 90

Multiple Choice

You are instructed to perform a 20m sprint 5 times in a row, and repeat this 3 times. How many repetitions are you performing, per set?

• 15

• 3

• 5

• 2

Multiple Choice

Danielle performs 5 weighted squats in a row, then rests for 2 minutes. She repeats this 5 times. What is the total number of reps perfromed in her workout?

• 2

• 5

• 10

• 25

Sets

• The number of times you repeat the group of repetitions

• E.g. If I performed 15 press ups in a row, I would have completed 1 set.

• If I performed 15 press ups, followed by a 30 second rest and repeated this process 3 times, I would have completed 3 sets.

Multiple Choice

Charlie performs 30 squats and repeats this 3 times, with 1 minute rest between.

How many sets is he performing?

• 1

• 3

• 30

• 90

Multiple Choice

You are instructed to perform a 20m sprint 5 times in a row, and repeat this 3 times. How many sets are you performing?

• 15

• 3

• 5

• 2

Multiple Choice

Danielle performs 5 weighted squats in a row, then rests for 2 minutes. She repeats this 5 times. How many sets are being performed?

• 2

• 5

• 10

• 25

Multiple Choice

Which of the following best describes sets in relation to workouts

• The number of times an individual exercise is repeated

• Being places in an ability-based group

• The number of cycles of reps that are completed

• After 'on your marks' and before 'go'

Desired outcomes

• There is very mixed information about how many reps should be performed to achieve different results

• Ultimately, the following are summaries to remember to achieve the desired outcome

• Muscular strength - 'relatively' high weights, low repetitions

• Muscular endurance - 'relatively' low to moderate weights, high reps

Multiple Choice

An athlete performs the following workout:

20 air squats, 30sec rest, repeated for 5 sets.

What component of fitness will this develop?

• Cardiovascular endurance

• Muscular endurance

• Muscular strength

• Speed

Multiple Choice

An athlete performs the following workout:

5 reps of 80kg weighted squats (80% of their max), 3 mins rest, repeated for 3 sets.

What component of fitness will this develop?

• Cardiovascular endurance

• Muscular endurance

• Muscular strength

• Speed