2. 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
3. Recap: Periodization Part 1 & 2
-What is Periodization?
-What are SMART goals?
-What do goals look like?
(i.e., "I want to tone up")
8. 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
9. 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).
10. 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!
12. 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.
13. Common interpretation of time under
tension
TUT Dominant Training Effect
1-20 seconds Explosive strength
20-40 seconds Maximal strength
40-70 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)
14. Lets Do the Math
3 x 10 (3:1:1)
3 sets x 10 repetitions= 50 seconds
That puts us in what training program?
15. Let Do the Math
5 x 8 (3:1:1)
5 sets x 10 repetitions= 40 seconds
That puts us in what training program?
16. Time-Under Tension Guidelines
General Fitness......
Adaptation........
Hypertrophy............
Max Strength..........
Explosive Power......
8:0:4
6:1:3
4:2:1
3:1:1
3:2:1
3:1:2
2:1:1
1:0:1
Introduction
Background
My name is Mario...
this picture has nothing to do with anything that I have to say, well maybe, but I just thought he was Ginormuus so i put him in.
My goal here today is invoke critical thinking. In the personal training field it is quite easy to copy and paste a workout or program design that fits your clients need but true critical thinking and learning happens when you begin to use your own knowledge to develop into the best pt you can be.
With that said let me ask you some questions...
Blue Print
Goal Oriented
Progressive Strength Model
"a manipulation of the training variables for a specific time period."
Specific
Measurable
Attainable
Result Oriented
Time Constraints
Hypertrophy
Strength
Power (Sport Specific)
Endurance
General Health
Postural Imbalances
Flexibility
2001 Study, Ball State
The 34 women in the study were divided into those two groups, along with a non-exercising control group. Group 1 performed one set of 8-12 repetitions to muscle failure three days per week for 12 weeks. Group 2 performed two to four sets of 3- 15 repetitions, with periodized volume and intensity, four days per week during the 12- week period. As the chart shows, the periodized group showed more substantial gains in lean muscle, greater reductions in body fat and more substantial strength gains than the non-periodized group after 12 weeks.
It's a adaptive response to stress because humans responds to stress in a very predictive manner
-Alarm/shock phase
INITIAL SHOCK
last days or weeks
soreness,stiffness, performace
-Resistance phase
ADAPTATION
withstands stress better nuerological adapt.
biochemical, structural, and mechanical
-Exhaustion
FATIGUE
overtraining, staleness,
decrease in performance
AVOID AT ALL COST
This is why periodization was developed.
Through increments by weeks, months and time. We can better guage progression and/or ehaustion.
Micro ~7days
Meso ~ 4-6 weeks
Macro ~ 1 year
Why do we periodize in days, weeks and years?
Preparatory/Adaptation
Hypetrophy & Strength
Power
The first reason for cycles goes back goal orientation, better results.
The second reason was to bring performance to a PEAK.
Inverse relationship bwtn. Volume & Intensity and how Technique plays a role in peaking (aka goal orientation)
Matveyev's model of periodization (novice athletes)
Why novice?
Can anyone use this model?
What other models?
If you want to maximise the load lifted, you use the mechanical energy to your benefit.
If you want the muscle to do more of the work, you slow the movement down.
This is the key to all Resistance Training, especially, Hypertrophy.
if your training for power you EXPLOIT the Strecth-Shortening Cycle
if training for hypertrophy we want to limit the SSC to timed phases, such as, the Time Under Tension model.
-elastic recoil (potential)
-during movement (mechanical)
60-70's professional athletes saw the gains in slow-concentric (body building) exercise. Profession athlethes mimiced these ended up getting worse in their sports
Why is that?
A number system was created to combat to "communicate speed of movement" in strength training, thus, more accurate program design principles
Dont let the fact that the first number begins with eccentric and not concentric.
The reason for this is basic...
Hint:
Pushing begins with eccentric
Pulling begins with concentric
Remember this doesn't need to be followed exactly. It is a general guideline.
For Example:
Walking employs Eccentric (lengthening), Isometric and Concentric (shortening) Cycles. When performed quickly the concentric contraction is a lot more powerful. If transition is long the energy is dissipated.
Everybody stand up...if you don't recall what the SSC is or does your about to find out...
Bend at the knees as if you were going to jump, pause, then jump..Now do the same thing without pausing. What you just used is called elastic energy.
-recruit more muscle fibers
According to the TUT basic guidelines If the tempo is followed precisely we would be considered training in what training program?
-Hypertrophy (30-70)
A study was done that showed that when a metronome was used the average tempo for someone training for hypertrophy at the gym was more like 1:0:1
Use examples by asking for volunteers.
Examples include: Bench, Squat. Clean
(use Metronome for class guidence)
