This is incredibly innaccurate.
As for the weight of the sword : http://www.thearma.org/essays/weights.htm#.XBl0sFxKiUk
The average european sword weighed only 2.5-3 pounds, and was made of much higher quality steel than a japanese katana.
As far as protection goes: https://knightsandarmor.com/medieval-armor/
The plate was only the top layer. Underneath there was often chainmail and underneath that was often a padded jacket. Knight armor was therefore also cushioned against blunt force. Average weight of a full suit of plate armor was not even close to 200lbs. In fact, it tended to weigh less than 60 lbs. It also did not restrict movement, as the way the armor was designed allowed a full range of movement, even to the point of wearers being able to jump. " On the contrary, historical sources tell us of the famous French knight Jean de Maingre (ca. 1366–1421), known as Maréchal Boucicault, who, in full armor, was able to climb up the underside of a ladder using only his hands. Furthermore, there are several illustrations from the Middle Ages and the Renaissance depicting men-at-arms, squires, or knights, all in full armor, mounting horses without help or instruments such as ladders or cranes. Modern experiments with genuine fifteenth- and sixteenth-century armor as well as with accurate copies have shown that even an untrained man in a properly fitted armor can mount and dismount a horse, sit or lie on the ground, get up again, run, and generally move his limbs freely and without discomfort." https://www.metmuseum.org/toah/hd/aams/hd_aams.htm
The shield is also lighter than you've quoted. 20 pound shield would be more similar to a roman scutum, not a knightly heater shield, which tended to weigh only around 3kg.
As far as training? Prospective knights could start training when they were only ten years old, become a squire at 14, and that training continued for the rest of their life. Squires were generally knighted only AFTER proving themselves in battle. Therefore, anyone calling themselves a knight had almost certainly faced battle in the past. They were VERY well versed in use of their weapons and armor.
Knights often also rode into battle on a horse - they were not carrying the full weight of their equipment all the time.
In addition, rather than just being trained with a single weapons, knights cross-trained and were capable of using several different weapons. Their armor itself could be used as a weapon, as could their shield.