Question 1: Explain the concept of periodization as it relates to training.

In your explanation,
examine the difference between mesocycle, microcycle and macrocycle.
Periodization is the process of planning training in order to produce high levels of performance
at a designated time. It works on the concept of overload and adaptation. It stresses the body,
allows it to recover then stress it again to build endurance. There are three (3) stages of
periodization. This includes:
(i) The planning stage- this is seen as the most important stage because in order to get
effective results, you must have a plan to know what you’re about to do and how
you’re going to do it. This stage also enables control of training variables in a manner
that guarantees the best chance for success.
(ii) The record keeping stage- this is also import to know how much you would’ve
improved over a given period of time. It also monitors training loads and modifies
training so that a fixed amount of activities are done in a specific time range to reduce
strain.
(iii) The peaking stage- this is the last stage of periodization but it is still important. This
stage ensures that training programmes are designed so that athletes perform at their
best when they have important competitions.
While there may be stages of periodization, there are still 3 cycles to follow. These cycles are
microcycles, mesocyces and macrocycles. A microcycle is basically the shortest training cycle,
generally lasts a week. A mesocycle refers to the training block (the endurance stage) and
ususally lasts for approximately 6 to 8 weeks, while the macro cycle refers to the whole season
and all the training done during that time.

Question Two (2): In your play/ design outline the following

 The training programme will be divided into eight (8) mesocycles. Each will deal with
the following components of fitness:
- Muscular Endurance and Flexibility
- Speed
- Body Composition
- Strength
- Reaction Time
- Cardiovascular Endurance
- Agility and Co-ordination
- Power and Balance
  Before each workout there will be a fifteen minutes warm up consisting of:
- 2 minutes jumping jacks
- High knees (2 minutes)
- Ski jacks (1 minute)
- 10 jump squats
- Head rotations (10 times for each direction)
- 20 hand rotation
- Hip rotation
- Knee rotation
- Ankle flexes and rotation
- Windmills

NB. There will be a thirty (30) seconds rest between each exercise.

 To conclude each workout, students will do some cool down stretches. These include:
- Slow down (slower laps across the pool)
- Stretching of calf and foot muscles
- Stretching of arms (in front and behind neck)
- Stretching of lower back
- Stretching of the abs (Cobra stretch)
- Hydrate and repair

Week one (1) and two (2)

CARDIVASCLAR ENDURANNCE

EXERCIS TUESDA THURSDA SATURDA TUESDA THURSDA SATURDA

E Y Y Y Y Y Y
Jogging 8 minutes 10 minutes 12 minutes 15 minutes 18 minutes 15 minutes

Skipping 8 minutes 10 minutes 12 minutes 10 minutes 7 minutes 5 minutes

Jumping
20 25 30 35 20 15
jacks
10 times
Stairs 8 times up 12 times up 10 times up 8 times up 6 times up
up and
climb and down and down and down and down and down
down
Power
5 minutes 7 minutes 10 minutes 12 minutes 10 minutes 10 minutes
walking
high knees 1 minute, 30 2 minutes, 1 minute, 30
1 minute 2 minutes 1 minute
running seconds 30 seconds seconds
 Week three (3) and four (4)
MUSCULAR ENDURANCE AND FLEXBILITY

EXERCIS THURSDA
TUESDAY THURSDAY SATURDAY TUESDAY SATURDAY
E Y

Planks 20 seconds 30 seconds 45 seconds 1 minute 45 seconds 30 seconds

Push-ups 20 30 35 40 35 30

MUSCULAR
ENDURANC Sit-ups 15 20 25 30 25 20
E

Lunges 20 30 45 50 45 30

squats 20 30 45 50 45 30

Standing
Hold for 20 Hold for 25 Hold for 30 Hold for 40 Hold for 35 Hold for 30
Hamstring
seconds seconds seconds seconds seconds seconds
stretch
Piriformis Hold for 20 Hold for 30 Hold for 35 Hold for 40 Hold for 45 Hold for 30
Stretch seconds seconds seconds seconds seconds seconds
FLEXIBILITY
Triceps Hold for 25 Hold for 30 Hold for 35 Hold for 40 Hold for 36 Hold for 30
Stretch seconds seconds seconds seconds seconds seconds

Figure 4 Hold for 30 Hold for 35 Hold for 40 Hold for 45 Hold for 40 Hold for 35
stretch seconds seconds seconds seconds seconds seconds

(Three sets per day)

 Week five (5) and six (6)
POWER AND BALANCE

EXERCIS THURSDA
TUESDAY THURSDAY SATURDAY TUESDAY SATURDAY
E Y

Pull-ups 25 30 35 40 25 20

Alternating
dumbbell 10 15 20 30 15 10
press
POWER
Lateral
20 25 30 35 25 20
launges

Jump
30 40 45 50 40 35
squats

Squats 35 40 45 45 40 35

Standing
single leg 20 seconds 25 seconds 35 seconds 40 seconds 35 seconds 35 seconds
lift
BALANCE
Crane Hold for 25 Hold for 30 Hold for 35 Hold for 20 Hold for 20
position seconds seconds seconds seconds seconds

Hold for 18 Hold for 25 Hold for 30 Hold for 45 Hold for 35 Hold for 30
Stork stand
seconds seconds seconds seconds seconds seconds
Week seven (7) and eight (8)
SPEED

THURSDA
EXERCISES TUESDAY SATURDAY TUESDAY THURSDAY SATURDAY
Y
10 in one 15 in one 10 in one 10 in one 12 in one 10 in one
Fists prints
length length length length length length
Kicks Try to kick as fast as you can

Outkick
Breakout Try to do these in the shortest time span possible
drill
Dolphin
breakout

(Only fifteen (15) pounds weight must be used)

(Each set should be repeated three (3) times)

Week nine (9) and ten (10)

REACTION TIME

THURSDA SATURDA TUESDAA

EXERCISES TUESDAY THURSDAY SATURDAY
Y Y Y
Side squats 15 20 25 30 25 25

Ball drills 20 25 30 35 30 20

Agility drills 10 15 20 25 20 20
Around the
world with
15 20 26 30 25 20
resistance
bands

(Each set must be repeated twice)

Week eleven (11) and twelve (12)

STRENGTH
 SATURDA THURSDA
EXERCISES TUESDAY THURSDAY TUESDAAY SATURDAY
Y Y
Climbing Up and down Up and down Up and down Up and down Up and down Up and down
stairs 5 times 7 times 10 times 15 times 10 times 8 times
Push-ups 12 15 20 25 30 25

Sit-ups 200 25 30 35 40 35

Squats 15 20 30 40 35 25

Pull-ups 15 24 27 35 25 20

Deadlift 15 20 25 35 20 15

(Should be repeated thrice)

Week thirteen (13) and fourteen (14)

EXERCISE TUESDA THURSDA SATUDA TUESDA THURSDA
SATURDAY
S Y Y Y Y Y
10 times 20 times
12 times up 15 times up 15 times up 10 times up
Shuttle run up and up and
and down and down and down and down
down down
Lateral
20 m 25 m 30 m 35 m 30 m 25 m
running

Side to side
15 17 20 25 13 10
drills

Agility
10 15 20 25 30 20
ladder drills

Dot drills 20 25 35 40 25 25

Alternating
hand 20 25 30 25 20 20
throwing
Standing
balance with 15 20 25 30 35 40
ball tosses
Knee to
20 25 30 35 25 25
elbow
Humping
jacks
30 35 40 45 35 30
(moving all
around)
AGILITY AND COORDINATION

Week fifteen and sixteen (16)

BODY COMPOSITION

EXERCISE TUESDA THURSDA SATURDA TUESDA THURSDA SATURDA

S Y Y Y Y Y Y
Lunges 15 21 25 30 23 20
Squats 20 30 40 45 35 25
Planks 15 20 25 30 25 25
Crunches 20 25 30 35 30 20
Deadlift 5 30 35 40 30 25
Sit-ups 20 30 35 25 25 20
Push-ups 15 25 30 35 25 20

Question Three (3)

One diet is planned for an entire month and this can be repeated for every month.

WEEK ONE
BEFORE AFTER
BREAKFAST LUNCH DINNER
WORKOUT WORKOUT
DAYS

Fruit salad
Eggs, cheese Bread and
SUNDAY and chicken
and toast liver stew
sandwich

Chicken
Eggplant and
sandwich
MONDAY Oatmeal beef with
and passion
cherry juice
fruit juice
Macaroni
Banana
Fried eggs, Nature valley and cheese,
Nuts and smoothie and
TUESDAY toasts and oats bar and garden salad
bananas bake and
milk pineapples and orange
eggs
juice
Cook up and
Sweet potato baked
WEDNESDA Bread and
Bacons and chicken
Y chicken stew
eggs along with
lime juice
Salted fish,
Oatmeal Fruit salad Yogurts and
Spanish rice bora and
THURSDAY muffin and a and some another fruit
and chicken dhal with
cup of milk energy drink salad
rice

Recovery
smoothie Chowmein Tuna and
FRIDAY
along with and chicken bread
some toasts

Pancakes and One A few slices Salmon and

SATURDAY Beef patties
cheese doughnut of pineapples corn
WEEK TWO
BEFORE AFTER
BREAKFAST LUNCH DINNER
WORKOUT WORKOUT
DAYS

Fried
Black eye chicken and
SUNDAY Pancakes
cook up rice fried potato
chips

Egg, sausage Chinese fried Salmon and

MONDAY
and bread rice bread

Cup of
Banana, raisons and
Banana Chicken Lasagna and
TUESDAY pancakes and slices of
muffins pizza mango juice
milk cinnamon
apple pie
Sanish rice
WEDNESDA Bread and with fried Meat balls
Y bacons chicken and and spaghetti
soda

Slices of Vegetable
Pumpkin and
Strawberry Yogurt and watermelon sandwich
THURSDAY roti with
cereal dried fruits and pine and passion
cherry juice
apples fruit juice

Fried
Recovery Chicken plantain and
FRIDAY
smoothie wrap fish with
lime

Banana and
Lasagna and Barbeque
toast along Nature valley
SATURDAY fruit tacos chicken
with ginger oats bar
smoothie pizza
ale
 WEEK
THREE BEFORE AFTER
BREAKFAST LUNCH DINNER
WORKOUT WORKOUT
DAYS

Fruit salad
Eggs, cheese Bread and
SUNDAY and chicken
and toast liver stew
sandwich

Chicken
Eggplant and
sandwich
MONDAY Oatmeal beef with
and passion
cherry juice
fruit juice
Macaroni
Banana
Fried eggs, Nature valley and cheese,
Nuts and smoothie and
TUESDAY toasts and oats bar and garden salad
bananas bake and
milk pineapples and orange
eggs
juice
Cook up and
Sweet potato baked
WEDNESDA Bread and
Bacons and chicken
Y chicken stew
eggs along with
lime juice
Salted fish,
Oatmeal Fruit salad Yogurts and
Spanish rice calalu and
THURSDAY muffin and a and some another fruit
and chicken dhal with
cup of milk energy drink salad
rice

Recovery
smoothie Chowmein Tuna and
FRIDAY
along with and chicken bread
some toasts

Pancakes and One A few slices Salmon and

SATURDAY Beef patties
cheese doughnut of pineapples corn
WEEK FOUR
BEFORE AFTER
BREAKFAST LUNCH DINNER
WORKOUT WORKOUT
DAYS

Fried
Black eye chicken and
SUNDAY Pancakes
cook up rice fried potato
chips

Egg, sausage Chinese fried Salmon and

MONDAY
and bread rice bread

Cup of
Banana, raisons and
Banana Chicken Lasagna and
TUESDAY pancakes and slices of
muffins pizza mango juice
milk cinnamon
apple pie
Spanish rice
WEDNESDA Bread and with fried Meat balls
Y bacons chicken and and spaghetti
soda

Slices of Vegetable
Pumpkin and
Strawberry Yogurt and watermelon sandwich
THURSDAY roti with
cereal dried fruits and pine and passion
cherry juice
apples fruit juice

Fried
Recovery Chicken plantain and
FRIDAY
smoothie wrap fish with
lime

Banana and
Lasagna and Barbeque
toast along Nature valley
SATURDAY fruit tacos chicken
with ginger oats bar
smoothie pizza
ale
 REFERENCE
- https://blog.stannah.ca/health/swimming-improve-balance/
- - https://www.swimmingworldmagazine.com/news/5-strength-training-exercises-to-
improve-swimming-performance/
-
-
- www.sparkpeople.com

AKIELA DAVID
FORM 4 C