PeriodizationPart 3  

 Mario Ashley

   

 We know how important it is for students to look at material, make inferences and look at the source of the material. Our

speaker did a good job of showing how it's necessary to expand the borders of students' learning, but at the same time, be more

deliberate in teaching critical thinking skills.”- Jana Beth Francis

 Recap: Periodization Part 1 & 2

-What is Periodization? -What are SMART goals?  -What do goals look like?   (i.e., "I want to tone up")

Why periodize?

                                    Group 2                        Group 1

 Human Performance Laboratory, Ball State

Why is G.A.S. so important to a Personal Trainer?

General Adaptation Syndrome (GAS). Hans Selye. 1956.

 What are periodization cycles? 

How long does each phase typically last?

Explain this model?

Volume

Intensity (speed)Technique

Matveyev's original Periodization Model

Peaking

Types of Variables

(1) choice of exercises(2) order of exercises(3) resistance or load(4) number of sets per exercise(5) number of exercises per muscle group(6) repetition range(7) type of contraction(8) rest periods between sets(9) rest periods between training sessions(10) nutritional status(11) speed of the movement

Speed, Tempo,Time Under Tension (TUT)

Definition (v.)- simply put, time-under-tension is the time it takes from the start of an exercise to the end of a set. Three factors: SPEED, REPETITION, & LOAD

The speed of the movement determines the amount of tension, the use of mechanical energy, and the load (weight). 

Potential v. Mechanical Energy

Stretch-Shortening-Cycle (SSC)-SSC acts like a spring coil storing much Potential Energy.

-Energy is released during concentric phase. -So manipulating the SSC will either recruit more fibers or create more explosive power. -Your goals should match your TUT!

Body Building v. Sport Specific

An example would be 3:1:1

-The first refers to the ECCENTRIC phase -The second refers to the ISOMETRIC (pause) phase. -The third refers to the CONCENTRIC phase.

Common interpretation of time under tension

  TUT                            Dominant Training Effect1-20 seconds             Explosive strength20-40 seconds           Maximal strength40-70 seconds           Hypertrophy                                  Muscle endurance    

Speed >>Max Strength >>Hypertrophy >>Muscle Endurance  The primary GOAL of tempo training is simply to EXPLOIT the effects of the stretch shortening cycle (SSC)

    

Lets Do the Math

 3 x 10 (3:1:1) 

3 sets x 10 repetitions= 50 seconds 

That puts us in what training program?

Let Do the Math

5 x 8 (3:1:1)

5 sets x 10 repetitions= 40 seconds

That puts us in what training program?

Time-Under Tension GuidelinesGeneral Fitness......        Adaptation........       

 Hypertrophy............      Max Strength..........    

 Explosive Power......

8:0:4 6:1:3 4:2:1

 3:1:13:2:1 3:1:2 2:1:1

 1:0:1

PLAY TIME