HKIN #446 Essentials of Personal Training The Periodized by tfo34034

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									HKIN #446:
Essentials of Personal Training

The Periodized Exercise Prescription
                          (continued)
Day #8
Required Reading . . .
 Text Chapter #6(pp. 109-136)
The Job of the Personal Trainer
          Pre-Prescription
          Phase
                 1
 2
 Exercise
                             Technique
                             Instruction
 Prescription
 Phase
                             Phase
                                   3
Exercise Program Prescription:
Components
 Warm-Up(s)




                                             Reminder
 Cool-Down (s)
 Stretching
 Flexibility Training*
 Cardio-Respiratory Training*
 Resistance Training*

* Indicates those components capable of inducing
  training effects („Training Components‟)
The Periodized
Exercise Prescription
 Recall that the periodized exercise
  prescription is one that allows for the
  long-term cyclical structuring of training
  sessions intended to maximize training
  effects, via the variation and manipulation
  of relevant OFITT factors over time, within
  one or more of the training components of
  fitness
 A periodized exercise prescription is one
  comprised of:
     Macrocycles
       • Allow for variations over a period of several
         months (~1 year)
     Mesocycles
       • Allow for variations over a period of several weeks
         (~1-4 months)
     Microcycles
       • Allow for variations over a period of several days
         (~1 week)
     Single Sessions
 The Single Training Session
   The Immediate Exercise Prescription




The Microcycle         The Short-Term
The Mesocycle          Exercise Prescription


The Macrocycle
     The Long-Term Exercise Prescription
The Single Training Session:
The Immediate Exercise Prescription
 Types of single training sessions include:
     Incomplete Training Sessions
       • Those that fail either to involve all training
         components or all muscle groups
     Complete Training Sessions
       • Those that involve all training components and
         all muscle groups
       • These can be of three types:
          – (a) Complete Single Peak Training Sessions
          – (b) Complete Reverse Peak Training Sessions
          – (c) Complete Multi-Peak Training Sessions
(a)
Complete Single Peak Training Sessions
 (WU) General Warm-Up
 (CV) CV Training
 (RT) Resistance Training
 (CD) General Cool-Down
 (FT) Flexibility Training can:
    Follow CV

    Follow RT

    Occur during RT

    Occur during/as CD



                                   
Heart Rate

                       FT can follow CV,
                       follow RT, occur
                  CV   during RT and/or
                       occur during/as CD



                            RT
             WU
                                    CD
                                     Time
(b)
Complete Reverse Peak Exercise Sessions
 (WU) General Warm-Up
 (RT) Resistance Training
 (CV) CV Training
 (CD) General Cool-Down
 (FT) Flexibility Training can:
    Follow CV

    Follow RT

    Occur during RT

    Occur during/as CD



                                   
Heart Rate
             FT can follow CV,
             follow RT, occur
             during RT and/or
                                  CV
             occur during/as CD



                          RT
               WU
                                       CD
                                       Time
(c)
Complete Multi-Peak Exercise Sessions
 (WU) General Warm-Up
 (CV) CV Training
 (RT) Resistance Training
 (CD) General Cool-Down
 (FT) Flexibility Training can:
    Follow CV

    Follow RT                CV and RT are rotated
    Occur during RT
                              throughout the session‟s
                              duration
    Occur during/as CD



                                                 
             FT can follow CV, follow RT, occur during RT
Heart Rate

             and/or occur during/as CD
                                           CV
                                 CV
                       CV
                                                     CV


                  RT                  RT        RT        RT
             WU             RT
                                                           CD
                                                          Time
Important Notes . . .
 (WU) General Warm-Up must be comprised of:
     (a) Heart-Rate Raising Activity
     (b) Stretching
 (CV) CV Training must be comprised of:
     (a) CV Warm-Up
     (b) CV Training
     (c) CV Cool-Down
 (RT) Resistance Training may be comprised of:
     (a) Resistance Warm-Up
     (b) Resistance Training
     (c) Resistance Cool-Down
                                           
 These notes are important since the exercise
  prescription must also address OFITT
  factors for each of these sub-components
The Microcycle:
The Very Short-Term Exercise Prescription
 A microcycle can be partially represented
  by a „frequency chart‟ which is best
  described as a visual sequence of training
  and non-training components within single
  training and active rest sessions scheduled
  to span over a few days (~1 week)
 Of course, for each component included
  within the frequency chart, relevant OITT
  factors must also be addressed
                                         
Frequency Chart Example

 M Tu W Th F                     Sa Su
     Active        Active        Active Active
WU    Rest    WU    Rest    WU    Rest   Rest
CV            CV            CV
RT            RT            RT
FT            FT            FT
CD            CD            CD
 One microcycle is comprised of several
 single active rest and/or training sessions
 and will be either training focused or rest
 focused:
     (1) Active Rest Microcycles
     (2) Training Microcycles
(1) Active Rest Microcycles

 Microcycles focused upon active rest
 represent very short-term exercise
 prescriptions intended to allow the client
 to recover from a period of training

 Sometimes active rest microcycles involve
 the prescription of no exercise at all
(2) Training Microcycles

 Microcycles focused upon training
  represent very short-term exercise
  prescriptions involving single sessions
  intended to induce training effects in one
  or more of the training components
 These are of two main types:
     (a) Non-Split Microcycles
     (b) Split Microcycles
(a) Non-Split Microcycles
 Non-split microcycles represent very short-
  term exercise prescriptions involving
  complete single training sessions only (i.e.
  sessions focused upon all training
  components and all muscle groups)
 The complexity of a non-split microcycle
  can vary from simple to complex:
     (i) Simple Non-Split Microcycles
     (ii) Intermediate Non-Split Microcycles
     (iii) Complex Non-Split Microcycles
(i) Simple Non-Split Microcycles

 Each single training session is focused upon
  all training components and muscle groups
 All single training sessions are prescribed as
  identical
 Only single peak or reverse peak or multi-
  peak training sessions are prescribed
 O and T2 factors for individual training and
  non-training components are prescribed as
  identical throughout the microcycle
Simple Non-Split Microcycle                 
With Single Peak Sessions Only
 M Tu W Th F                     Sa Su
     Active        Active        Active Active
WU    Rest    WU    Rest    WU    Rest   Rest
CV            CV            CV
RT            RT            RT
FT            FT            FT
CD            CD            CD
Simple Non-Split Microcycle                          
With Reverse Peak Sessions Only
  M Tu W Th F                            Sa Su
       Active           Active          Active
 WU     Rest    WU       Rest    WU      Rest    WU
 RT             RT               RT              RT
 CV             CV               CV              CV
 FT             FT               FT              FT
 CD             CD               CD              CD

   Next Week - Switch workout days with active rest days
Simple Non-Split Microcycle                   
With Multi-Peak Sessions Only
 M Tu W Th F                         Sa Su
Active   WU   Active   WU   Active   WU
                             Rest         Active
 Rest    CV    Rest    CV            CV    Rest
         RT            RT            RT
         CV            CV            CV
         RT            RT            RT
         CV            CV            CV
         RT            RT            RT
         FT            FT            FT
         CD            CD            CD
(ii) Intermediate Non-Split Microcycles

 Each single training session is focused upon all
  training components and muscle groups
 Any combination of single peak, reverse peak
  and/or multi-peak training sessions might be
  prescribed
 O and/or T2 factors for some individual training
  and non-training components might be
  prescribed as different throughout the
  microcycle
 All single peak training sessions are identical, all
  reverse peak training sessions are identical and
  all multi-peak training sessions are identical
Intermediate Non-Split Microcycle                    
 M Tu W Th F                             Sa Su
       Active          Active           Active
 WU     Rest    WU      Rest    WU       Rest    WU
 CV             RT              CV               RT
 RT             FT              RT               FT
 FT             CV              FT               CV
                CD                               CD

   Next Week - Switch workout days with active rest days
Intermediate Non-Split Microcycle                    
M Tu W Th F                             Sa Su
WU     Active   WU     Active   WU      Active   WU
CVa    Rest     RTb    Rest     CVb     Rest     RTb
RTa             FT              RTb              FT
CVa             CVb             FT               CVb
RTa
CVa
RTa
FT
CD
   Next Week - Switch workout days with active rest days
Complex Non-Split Microcycles

 Each single training session is focused upon all
  training components and muscle groups
 Any combination of single peak, reverse peak
  and/or multi-peak training sessions might be
  prescribed
 O and/or T2 factors for some individual training
  and non-training components are prescribed as
  different throughout the microcycle
 No identical single training sessions are
  prescribed
Complex Non-Split Microcycle                         
M Tu W Th F                             Sa Su
WU     Active   WU     Active   WU      Active   WU
CVa    Rest     RTb    Rest     CVc     Rest     RTd
RTa             FTb             RTc              FTd
CVa             CVb             FTc              CVd
RTa
CVa
RTa
FTa
CD
   Next Week - Switch workout days with active rest days
(b) Split Microcycles
 Split microcycles represent very short-
  term exercise prescriptions involving
  incomplete single training sessions (i.e.
  sessions focused upon different training
  components and/or muscle groups)
 The complexity of a split microcycle is
  dependant upon the number of „splits‟
     (i) Simple Split Microcycles
     (ii) Intermediate Split Microcycles
     (iii) Complex Split Microcycles
(i) Simple Split Microcycles

 CV Training and Resistance Training
  components are split
 Flexibility Training is prescribed with CV
  Training and/or Resistance Training
 Muscle groups are not split within Stretching,
  Resistance Training and/or Flexibility Training
  components
 O and T2 factors for individual training and non-
  training components are prescribed as identical
  throughout the microcycle
 Some identical single training sessions are
  prescribed
Simple Split Microcycle       
 M Tu W Th F              Sa Su
                            Active
                             Rest
 WU WU WU        WU WU WU
 CV RT CV        RT CV RT
 CD FT CD        FT CD FT
    CD           CD    CD
Simple Split Microcycle              
 M Tu W Th F                Sa Su
           Active           Active Active
            Rest             Rest   Rest
 WU WU              WU WU
 CV RT              CV RT
 CD FT              CD FT
    CD                 CD
(ii) Intermediate Split Microcycles
 CV Training and Resistance Training
  components might be split
 Flexibility Training is prescribed with CV
  Training and/or Resistance Training
 Muscle groups might be split within Stretching,
  Resistance Training and/or Flexibility Training
  components
 O and/or T2 factors for some individual training
  and non-training components are prescribed as
  different throughout the microcycle
 Some identical single training sessions are
  prescribed
Intermediate Split Microcycle              
M Tu W Th F                   Sa Su
           Active             Active   Active
           Rest               Rest     Rest
WU WU               WU WU
RTa CV              RTa CV
FTa FTb             FTa FTb
    RTb                 RTb
    CD                  CD
Intermediate Split Microcycle                       
M Tu W Th F                             Sa Su
                                    Active      Active
WUa    WUb     WUa     WUb      WUa Rest        Rest
CVa    CVb     CVa     CVb      CVa
FTa    RTb     FTa     RTb      FTa
RTa    FTb     RTa     FTb      RTa
CD             CD               CD



   Next Week - Switch workout days with active rest days
Intermediate Split Microcycle             
M Tu W Th F                   Sa Su
            Active
WUa WUb WUc Rest WUa          WUb      WUc
CVa   CVb   CVc       CVa     CVb      CVc
FTa   FTb   FTc       FTa     FTb      FTc
RTa   RTb   RTc       RTa     RTb      RTc
CD    CD    CD        CD      CD       CD



                    Next Week - Continue cycle
(iii) Complex Split Microcycles

 CV Training and Resistance Training components
    might be split
   Flexibility Training is prescribed with CV Training
    and/or Resistance Training
   Muscle groups might be split within Stretching,
    Resistance Training and/or Flexibility Training
    components
   O and T2 factors for some individual training and
    non-training components are prescribed as different
    throughout the microcycle
   No identical single training sessions are prescribed
Complex Split Microcycle                   
M Tu W Th F                   Sa Su
                              Active   Active
WU    WU    WU    WU    WU    Rest     Rest
RTa   CVa   RTb   CVb   RTc
FTa   CD    FTb   CD    FTc
CD          CD          CD
Complex Split Microcycle                
M Tu W Th F                   Sa Su
                                    Active
WUa   WUb   WUa   WUb   WUa   WUb   Rest
CVa   CVb   CVa   CVb   CVa   CVb
FTa   FTb   FTc   FTa   FTb   FTc
RTa   RTb   RTc   RTa   RTb   RTc
CD    CD    CD    CD    CD    CD
Complex Split Microcycle                
M Tu W Th F                   Sa Su
                                    Active
WUa   WUb   WUa   WUb   WUa   WUb   Rest
RTa   CVa   RTc   CVb   RTb   CVc
FTa   RTb   FTc   RTa   FTb   RTc
CD    FTb   CD    FTa   CD    FTc
      CD          CD          CD
The Mesocycle:
The Short-Term Exercise Prescription
 One mesocycle is comprised of several
 consecutive training microcycles
 Therefore, the short-term exercise
 prescription will be comprised of the
 details of several training microcycles
 each comprised of several single training
 sessions


                                       
 Because the short-term exercise
  prescription is intended to span over
  several microcycles it is important that a
  „training portfolio‟ be designed to guide
  the client over this time span
 The „training portfolio‟ might include the
  following documents:
     (a) Frequency Charts
     (b) Progress Charts
     (c) Appendices
(a) Frequency Charts

 Once again, these represent quick
  references as to which training and
  non-training components ought to be
  undertaken, and in which order, during
  any one given scheduled training session
 These are usually intended to address the
  „F‟ factor (i.e. frequency) for all exercise
  prescription components

                                          
 Frequency chart options include:
   One frequency chart labelled as a mesocycle with

       the corresponding microcycles and/or weeks
       indicated
        • (e.g. Mesocycle #1: Microcycles #1 - #4)
        • (e.g. Mesocycle #4: Weeks #1 - #5)
      A series of frequency charts each labelled by
       microcycle(s) and/or week(s)
        • (e.g. Mesocycle #1: Microcycle #1 of 4)
        • (e.g. Mesocycle #4: Week #3 of 5)
(b) Progress Charts

 These are intended to allow for the
  prescription and organization of all OITT
  factors relevant to both the training and
  non-training components reflected within
  the accompanying frequency chart(s)
 In addition, these charts should allow for
  the tracking of training progress over the
  duration of the mesocycle
(c) Appendices

 These represent supplemental documents only
  and should be reserved for additional
  information that may be required by the client
  to understand his/her program as depicted
  within the frequency and progress charts
 Appendices should not contain any essential
  OFITT factors
 Instead, it is recommended that they be
  reserved for exercise diagrams and/or
  descriptions only
The Macrocycle:
The Long-Term Exercise Prescription
 One macrocycle is comprised of several
  consecutive mesocycles separated by
  active rest microcycles
 Usually, one macrocycle will be
  comprised of one or more:
     Preparation Mesocycles
     Goal Attainment Mesocycles
     Recovery Mesocycles

                                        
 A macrocycle can be prescribed by use of
  one or more periodization graphs (see pp.
  #133 in text)

 Periodization graphs allow for theoretical
  training progressions to be demonstrated
  over several mesocycles


                                         
    Periodization Graph Example
                         Active Rest               Active Rest
                         Microcycle                Microcycle
                                       Mesocycle
                                          #2
RT Intensity



                 Mesocycle
                    #1




                1 2 3 4            5 6 7 8 9
               Weeks
Suggestion . . .
 Read over the “Guidelines For Program
 Design” (with your Course Outline)
 relevant to your final Exercise
 Prescription Assignment and ensure that
 you understand what is involved within
 each of the suggested steps

								
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