این فایل ویژه دانشجویان رشته تربیت بدنی و علوم ورزشی است.

1. 27-Nov-17
1
-4
Training Cycles:
Microcycle
:
! " #
! "# !)Microcycle(&'()*
+",-&. "/01 !20 #1 "3#!4 5
67 *48)9(- "!2.
! "# !(;,< 9=20(> "#
(=1?+",+ ) ,@AB0 ".

2. 27-Nov-17
2
**&! "# !+ *9!(9.
*&! "# !+ 57 *94/CD#2
*0!+ EF D0+BG+#9#
*0#!20 #H,.
* GI#F0.+"&7 *#(=B23-&
! "# !!,.
L48! "# !( G07 *5M;5#!4 520 #+".
LN194/&! "# !25N O*
+9 0-(,P >(2620 #2.
G,,,2"G #)Exhaustion((B020#
()*2 M.
!>! "# !C*Q 82M5&! "# ,
&! "# !1 *+ *L(=#R 2*23!,CD#2
..

3. 27-Nov-17
3
6 S! "# !
/#R )("0T*4MU /V02! "# !?
R ?,.
#! "# ,,1?7 WL2#>?! "# !*0
+;/DHX "+ B Y1 !20 #>+".
7 *! "# !@AB2
•5N O
•0*:94/CD2G [ Y.
W"2! "# !*@AB2! "# !94/C,22]" (^# 2
R 2#_2`2.
MI0&9C;0)! "# !(&W3#)Peak(,!20 #350#MI0
91?R "R )("2.
L94/&0##R *1 0#(=*94/L2.
6 S! "# !
)Training Workload(
•CD)VA,+ L(,M50:
(11 0:(B,& ("#b0 #*
(2+ 9R YR 20#D /R 2:*#!"#0#
(3* !&:L* !&+,0L.
•2)VA) ,+ L(:F D(B1 0@AB.
)Training Frequency(
•L94/()*)# !! "(,c. L81294/+".

4. 27-Nov-17
4
6 S
! "# !
1fB-RPE-)Ratings of
Perceived Exertion(:
•&-# /R "+",1B
!20 #gM1?FS5,.
6 S
! "# !

5. 27-Nov-17
5
L2! "# !
(5 "#IgML-# /052.
L2! "# !
> h(" Y)X "C(9 "(gM-# /052.

6. 27-Nov-17
6
L2! "# !
( ("gM-# /052.

7. 27-Nov-17
7
C 9! "# !*
! "# !*16( G94/*()*C 9,#
X "1G ?1 !20 #2(B=,
,M50:
•394/()*
•494/()*
•594/()*
•(B0594/()*.
394/()*
c (M9&M"c. L+*i5F D2#8&0#
1.
! "# !cS,40#+ ("+*M8#i5/#.

8. 27-Nov-17
8
494/()*
&M"c. L+*i5F D2+M9! "# !
4MI&(B+".
! "# !cS,30#+ ("+*M8#i5/#.
594/()*
2594/*0#()*@(A!20 #+",=
.F ' *#F D*.
+]* i56( G2.
[ *! "# !#0#()*cS,+ ("+9*.

9. 27-Nov-17
9
(B0594/()*
^! "# !*#)Alternative Microcycles(
G.
2894/*0#()*@(A!20 #+",=
.F ' *#F D*.
! "# !40##+M8#!i51 *0#6
( GR 2+".
(B0594/()*
2894/*0#()*@(A!20 #+",=.
F ' *#F D*.
*1*0#WL#*#R )("I
0,1 0(B/##1 !20 #R ?-
(9*.
# )1?C0#+",D+**0#()*VAY
R 2.

10. 27-Nov-17
10
(B0594/()*
R*0+;/094/()*+9*.
994/! "# !I,8! "# !1+31 BR
2)"C0#+&C0#+ ("(.
!20 #+, 2,,=#+ E
#!45.(9*.
(B0594/()*
^! "# !*R B)Intensive Microcycles(
G.
^! "# !1+5*i1 0/#^f =
'(9.

11. 27-Nov-17
11
(B0594/()*
^! "# !*R B)Intensive Microcycles(
G.
! "# !1+1+5*! "# !4MI+"# ),*0#1?
/#,40#1?*#+M8#i58R BF D
2.
&- l0&! "# !
5 L" 0# L( 94/ 1 , ` 1 * ! "# ! ^
, mG 7 * n4(A.
) o " , 4 "# ! - l+5 "-+ -# # , +" I # & ( Y ! h
i5 + >? # M8);E 0 L(2 ( G 6.
+" i5 + C* 48.

12. 27-Nov-17
12
! "# !/7 *
! "# !*1/2#*0.
YM+> !#&!26( G2#X "
7 *! "# !*H(2#R2.
X "Gp #*^! "# !6] 2/#
4. "H(2#.
27W20l,# !)+ ("
O- L(I'.
VD#3#"! "# !*/#(22.
CL.c.133#"6( G2#1#0## D3#"
F D50+91 !20 #/?.
! "# !/7 *
c. L133#"6( G2#1#0## D3#"
F D50+91 !20 #/?.
^! "# !1X "+ LIW =)H//(
.
^! "# !0G0 "C*R )(",,1?! "# !G0 "()G
2.- l7S(>+5 "58+5 "0r+ 9.
^! "# !3#"/#] 2<?#*F G#<3#
"/#,1 *(! "# !I',!20 #1
.+".
- l* S"LM

13. 27-Nov-17
13
! "# !7 *&
94/3#"
! "# !
7 *#94/
3#"

14. 27-Nov-17
14
! "# !
7 *#94/
3#"#
#94/
2.
! "# !
7 *#94/
3#"#
;h94/
2.

15. 27-Nov-17
15
! "# !
7 *#94/
3#",
94/F#3#
"1 *0#
9+"
[ *#
94/
2
.
! "# !
7 *"94/
3#"#
&94/
2.

16. 27-Nov-17
16
l0&
! "# !
*0#MI0
920 #.
Good luck!