Periodization Chapter 4 2024 PDF

Variables of training Prepare for class Define what is volume, intensity and density? How can the above be manipulated? What influences the manipulation of these variables?  Variables of training Program efficiency depends on manipulation of volume, intensity and density Manipulate...

Variables of training Prepare for class Define what is volume, intensity and density? How can the above be manipulated? What influences the manipulation of these variables?  Variables of training Program efficiency depends on manipulation of volume, intensity and density Manipulate according to athlete, psychological, performance goal etc. Should be according to athletes needs, continuously monitor and adjust  Volume Integral parts – Time or duration of training – The distance covered or the volume load in resistance – Number of repetitions of an exercise or technical element an athletes performance in a given time – Simplest definition- total quantity of activity performed in training >>> must be quantified and monitored  As career developed so should volume increase. Increase in volume important Self-study : Difference between relative volume and absolute volume.  Intensity Quality of work/ more work per minute Neuromuscular activity essential Assessment specific to exercise and sport  Relationship between Volume and Intensity Training targets achieved by manipulating these two Inversely related Have to consider together as quality and quantity is important Intensity and volume varies during the year  Increasing vol and int Workload has increased dramatically – density/volume/intensity Which produce the best improvements? Must be implemented in a progressive and systematic fashion Group questions to discuss Volume in preparatory phase? Explain workload, fitness vs performance, intensity? Determining optimum workload is difficult, many factors influence this- some sport are easier example:? Sports like team sports? Gymnastics? How assess volume and intensities? Group questions to discuss Density What is it? Explain the relationship between density and recovery? How do you know how much recovery? Is complete recovery needed before next session? So how is this overcome? Explain the two most common methods of work to rest ratio? – Fixed work to rest ratio? What are they? – Predetermined heart rate? – PAGE 94 table 4.7 – Do examples  Complexity Self study – page 95  Class activity Page 82 table 4.2 – Intensity zones and how they relate to energy systems. How to calculate training zones? Are they sport specific?  Class work Discuss the various strategies on page 89 and 99 for altering volume and intensity in the following examples (please indicate what strategy you used and what E system is being used) 100kg bench press, 8 reps, 3 sets, 5min rest 50m x 8 rep x 3 sets – 2 min rest @80%MHR 5km at 60% MHR 100m @100MHR, x 6 repetitions x 10minutes rest  Class activity Increase the following session in terms of volume (there is four ways of doing it) – 200m x 4 reps x 2 sets x 3times a week What do you change first?? What has shown to improve performance the most?