Unit 8 - LOB Lesson 5 - Plenary Check

Which of these is NOT a method of strength training?

• Complex Training

• Core Stability Training

• Traditional Training

• High Intensity Interval Training

Answer explanation

HIIT Training is actually a method of training your Cardiovascular and Respiratory Fitness - This is our next topic!

Maximal Strength Training typically requires an individual to lift more than 85% of their 1RM

• True

• False

If you were to do the following exercises in the gym - Leg Press, Bicep Curl, Hamstring Curl and then Triceps Extension you would be completing (a)   training

A Barbell Deadlift is WHAT type of exercise?

• Free weight

• Compound

• Isolation

• Plyometric

Answer explanation

Movements involving Barbells and Dumbbells are free weight exercises and they require more stability. A compound exercise uses multiple joints and muscles to complete the movement.

Doing three reps of Bench Press, having a short rest and then doing some Plyometric Press-Ups is WHAT type of training?

• Circuit

• Maximal Strength

• Complex

• Muscular Endurance

Complex Training helps to prime the (a)   which then recruits more muscles fibres during the power exercises

Earthquake bars COULD help to improve what at the hip joint when used in a back squat?

• Joint Integrity

• Posture

• Force Production

• Stability

The bands will make it harder to complete the repetitions towards the end of the movement

• True

• False

Answer explanation

This is called "accommodating resistance" - An advanced method of strength training

Your S&C coach has told you to complete 3 sets of 15-20 repetitions of Dumbbell Chest Press - they want you to work on (a)  

If a rugby players 1RM for Deadlift is 200 kg, they need to work above what load to train maximal strength?

• 70 kg

• 190 kg

• 100 kg

• 170 kg

Answer explanation

To calculate this easily - multiply the 1RM score by 0.85 to get 85%!