D e p a r t m e n t o f P h y s i c a l E d u c a t i o n

Lesson 2 Objectives Describe and apply PeriodizationDescribe and apply Periodization Describe the Variables of Training (FITT) and apply to a physical training programDescribe the Variables of Training (FITT) and apply to a physical training program Describe ‘DIRT’ and apply to physical trainingDescribe ‘DIRT’ and apply to physical training Describe the Principles of Exercise (PROVIRRBS) and apply to a physical training programDescribe the Principles of Exercise (PROVIRRBS) and apply to a physical training program

D e p a r t m e n t o f P h y s i c a l E d u c a t i o n Periodization - the concept of “backplanning” and using a calendar to train for a specific training event. It is commonly used by elite and amateur athletes from virtually every sport.

D e p a r t m e n t o f P h y s i c a l E d u c a t i o n Year – 12 months or 4 Quarters Quarter – 3 months or 12 weeks Month – 4 weeks or 28 Bouts Week – 1 week or 7 Bouts Bout – 1 workout Bout Week Month Quarter Year Periodization Planning

D e p a r t m e n t o f P h y s i c a l E d u c a t i o n Basic Principles of Periodization Base – 4-8 weeks – gradually increase volume at low intensities, incorporating a variety of exercises Build – 4-10 weeks - gradually increase progression of intensity and/or volume; incorporate exercise specificity and form Peak (aka taper or pre competition) – 1 to 2 weeks immediately prior to event or competition; reduce volume & increase intensity; event specific movement Recovery – 1-3 weeks, reduced volume & intensity, rest, variety of exercises Maintenance – exercising during a competition season to maintain gain made during the build or base phase.

D e p a r t m e n t o f P h y s i c a l E d u c a t i o n Periodization Key Points (1) Base (2) Build (3) Peak (4) Recovery (5) Maintenance KEY POINTS - Avoid increasing both volume & intensity in any one week - Limit volume to 40-60% during peak week; maintain high intensity - Some athletes may have many “peak” phases depending on seasons

D e p a r t m e n t o f P h y s i c a l E d u c a t i o n FITT Acronym for the Variables of Training Frequency - # of workouts per week Intensity of effort - speed or resistance as a % of max effort Time - duration (# of reps, distance, time) Type - mode of exercise (run, weights, swim)

D e p a r t m e n t o f P h y s i c a l E d u c a t i o n Bout Week Month Quarter Year Periodization Planning FITT

D e p a r t m e n t o f P h y s i c a l E d u c a t i o n General FITT Application

D e p a r t m e n t o f P h y s i c a l E d u c a t i o n DIRT Acronym drilling into the “I” in FITT Duration - similar to “time” in FITT; total time (# of reps, distance, time) Intensity of effort or terrain - speed or resistance as a of max effort; assessment of training surface (hill, flat, soft or hard surface) Rest Time - active recovery or complete rest

D e p a r t m e n t o f P h y s i c a l E d u c a t i o n DIRT Acronym drilling into the “I” in FITT D- 60 min. or 6 miles I- HHR (2MR Pace) 10min Stretching Over rolling hills Paved Surface RT- 0min

D e p a r t m e n t o f P h y s i c a l E d u c a t i o n Bout Week Month Quarter Year Periodization Planning DIRT

D e p a r t m e n t o f P h y s i c a l E d u c a t i o n PROVIRRBS- Acronym for the Principles of Exercise ProgressionRegularityOverloadVarietyRecovery Realism Balance Specificity Individualism

D e p a r t m e n t o f P h y s i c a l E d u c a t i o n PROVIRRBS Progression: –start training at level appropriate for initial fitness assessment body adapts to training –gradually increase as your body adapts to training Recovery: –optimal sleep; reduced activity –heal from stress of training energy) (rebuilds tissue’ replenishes stored energy) Overload: normal demands (intensity and/or time) –train at levels that exceed normal demands (intensity and/or time) you place on your body Become aP-R-O

D e p a r t m e n t o f P h y s i c a l E d u c a t i o n PROVIRRBS (cont) Variety: –equipment, exercises & activities –avoids boredom, increases motivation (adherence), reduces risk of overuse injuries Individualism: –know your capabilities/limitations –maintain strengths/work weaknesses Regularity: body –train often enough for your body to adapt

D e p a r t m e n t o f P h y s i c a l E d u c a t i o n Realism: –training plans and goals must make sense given time and resources available –failing hurts motivation and adherence Balance: –components (health/skill) –push and pull movements at each joint –upper-body and lower-body Specificity: –training demands must emphasize exact areas of desired improvement –movement velocity and patterns, muscle groups, energy systems, ranges of motion PROVIRRBS (cont)

D e p a r t m e n t o f P h y s i c a l E d u c a t i o n Questions? Next Lesson: -Instructor Led Lab