Required Reading . . .

1. HKIN #446: Essentials of Personal Training The Periodized Exercise Prescription (continued) Day #8

2. Required Reading . . . • Text 5.8(pp. 108-111)

3. The Job of the Personal Trainer Pre-Prescription Phase 1  Technique Instruction Phase 2 Exercise Prescription Phase 3

4. Exercise Program Prescription: Components Reminder • Warm-Up(s) • Cool-Down (s) • Stretching • Flexibility Training* • Cardio-Respiratory Training* • Resistance Training* * Indicates those components capable of inducing training effects (‘Training Components’)

5. 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

6. 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

7. The Single Training Session • The Immediate Exercise Prescription • The Microcycle • The Mesocycle • The Macrocycle • The Long-Term Exercise Prescription The Short-Term Exercise Prescription

8. 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

9. (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 

10. FT can follow CV, follow RT, occur during RT and/or occur during/as CD Heart Rate CV RT WU CD Time

11. (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 

12. FT can follow CV, follow RT, occur during RT and/or occur during/as CD Heart Rate CV RT WU CD Time

13. (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 • Occur during RT • Occur during/as CD CV and RT are rotated throughout the session’s duration 

14. FT can follow CV, follow RT, occur during RT and/or occur during/as CD Heart Rate CV CV CV CV RT RT RT RT RT WU CD Time

15. 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 

16. These notes are important since the exercise prescription must also address OFITT factors for each of these sub-components

17. 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 

18. Frequency Chart Example M WU CV RT FT CD Tu Active Rest W WU CV RT FT CD Th Active Rest F WU CV RT FT CD Sa Active Rest Su Active Rest

19. 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

20. (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

21. (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

22. (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

23. (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

24. Simple Non-Split Microcycle With Single Peak Sessions Only M WU CV RT FT CD Tu Active Rest W WU CV RT FT CD Th Active Rest F WU CV RT FT CD Sa Active Rest Su Active Rest

25. Simple Non-Split Microcycle With Reverse Peak Sessions Only M WU RT CV FT CD Tu Active Rest W WU RT CV FT CD Th Active Rest F WU RT CV FT CD Sa Active Rest Su WU RT CV FT CD Next Week - Switch workout days with active rest days

26. (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

27. Intermediate Non-Split Microcycle  M WU CV RT FT Tu Active Rest W WU RT FT CV CD Th Active Rest F WU CV RT FT Sa Active Rest Su WU RT FT CV CD Next Week - Switch workout days with active rest days

28. 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

29. Complex Non-Split Microcycle  M WU CVa RTa CVa RTa CVa RTa FTa CD Tu Active Rest W WU RTb FTb CVb Th Active Rest F WU CVc RTc FTc Sa Active Rest Su WU RTd FTd CVd Next Week - Switch workout days with active rest days

30. (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

31. (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

32. Simple Split Microcycle  M WU CV CD Tu WU RT FT CD W WU CV CD Th WU RT FT CD F WU CV CD Sa WU RT FT CD Su Active Rest

33. (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

34. Intermediate Split Microcycle  M WU RTa FTa Tu WU CV FTb RTb CD W Active Rest Th WU RTa FTa F WU CV FTb RTb CD Sa Active Rest Su Active Rest

35. (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

36. Complex Split Microcycle  M WU RTa FTa CD Tu WU CVa CD W WU RTb FTb CD Th WU CVb CD F WU RTc FTc CD Sa Active Rest Su Active Rest

37. 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 

38. 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

39. (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 

40. 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)

41. (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

42. (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

43. 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 

44. A macrocycle can be prescribed by use of one or more periodization graphs. • Periodization graphs allow for theoretical training progressions to be demonstrated over several mesocycles 

45. Periodization Graph Example Active Rest Microcycle Active Rest Microcycle Intensity Mesocycle #2 Mesocycle #1 1 2 3 4 5 6 7 8 9 Weeks

46. 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.