PED 026: Fitness Exercises

Students’ Activity Sheet: Module #6

Name: _______________________________________________________ Class number: _______

Section: ____________ Schedule: __________________________ Date: ______________

Lesson title: PROGRESSION AND PERIODIZATION Materials:

Lesson Objectives: Activity Sheet
Upon completion of this module, you should have: References:
1. Progressed your sports conditioning training program in a (South Western University Tertiary
new exercise prescription or program design. PE module)
2. Achieved the target parameters of the new exercise
prescription or program design that required progression to
much higher levels.
3. Prepared the training plan for the whole year.

1.

Productivity Tip: To help you stay focused, do one thing at a time.

A. LESSON PREVIEW/REVIEW

Introduction (2 mins)
Welcome to Module 6! This is your last PED 026 module for the semester! Good job! Today we will
focus on organizing your training plan, monitor your progress and to insure that your training program is
efficient and effective.

B. MAIN LESSON
Activity 2: Content Notes

RATE OF PROGRESSION IN CARDIOVASCULAR CONDITIONING

The recommended rate of progression depends on the individual’s health status, exercise tolerance
and exercise program goals. Progression involves increasing any of the FITT components.
 Frequency, intensity and duration of exercise are gradually adjusted over the next 4-8 months or
longer for the elderly and deconditioned patients.

 Progression in the FITT components of the exercise prescription should be made gradually to
avoid muscle soreness and injury.
 All individuals should be monitored for any adverse effects of the increased volume, and
downward adjustments should be made if the exercise is not well tolerated.

Progression to National Physical Activity Recommendations

For sedentary students initiating an exercise program, a lower dose of exercise may be initially
recommended. It is assumed that your student will eventually set a goal to reach the recommended

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 PED 026: Fitness Exercises
Students’ Activity Sheet: Module #6

Name: _______________________________________________________ Class number: _______

Section: ____________ Schedule: __________________________ Date: ______________

levels of 150 minutes a week of moderate- intensity exercise or 75 minutes a week of vigorous-intensity
exercise, or some combination thereof. He might do this at the outset, or he might do it only after
conquering the ‘‘regular’’.

This progression can occur by increasing the duration, the frequency, the intensity, or a combination
of these. There is no single correct order to progress these components, and the best option will vary
depending on each student’s preferences, health status, and lifestyle. We will describe two different
paths that your patients can choose to follow, each focusing on a different component: duration and
frequency.

In each case, it is assumed that your student is beginning his program for a duration that he is
confident of maintaining at least 3 times per week (frequency) at a low to moderate intensity. For
example, over a course of one month, he may go from walking five minutes a day three times each week,
up to 20 or even 30 minutes a day three times each week. Once a duration of 30 minutes is reached,
your student can then increase the frequency of the exercise from three times each week ( see Figure
2.1, this occurs at the end of level 6), to four, and then five times each week.

An alternative method is to progressively increase the frequency of activity. Your student can begin
their progression by first increasing the frequency of activity up to at least five days each week, while
maintaining the same duration for each session. Some students will be able to increase their frequency
directly from three to five times per week; others will want to progress more slowly first, to four times per
week, and then up to five.

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 PED 026: Fitness Exercises
Students’ Activity Sheet: Module #6

Name: _______________________________________________________ Class number: _______

Section: ____________ Schedule: __________________________ Date: ______________

This option has the advantage of helping your student establish a more regular habit of incorporating
exercise into his daily routine. The hardest part of regular exercise is the regular, not the exercise.
Following this progression pathway focusing on frequency, your student establishes the pattern of regular
exercise for a duration that is not intimidating or overwhelming. Once your student has reached a
frequency of at least five times each week, he can then consider increasing the intensity of the exercise
to a moderate level, i.e. an RPE of 3-4 out of 10, or a level at which he is able to talk but not sing. Your
student can also consider increasing the duration of the exercise sessions by 5-10 minutes per week,
while still maintaining the good habit of exercising five days each week. The order in which the intensity
and duration are increased is not important, and will depend on your student’s preference and
health/fitness/age status. Figure 2.2 illustrates this progression path.

Figure 2.2. Progression along the frequency path

Progression in Muscular Resistance Training

 If continued gains in muscular fitness and mass are desired, the individual will have to
progressively overload the muscles to present a greater training stimulus, by using a higher
resistance or more weights, performing more repetitions but not exceeding 12 repetitions, or
training muscle groups more frequently.
 If the individual is satisfied with the muscular fitness improvements made, a maintenance
program is adopted where the same regimen of sets, repetitions, resistance and frequency is
performed without the need for overloading. Muscular fitness may be maintained by training
muscle groups only 1 day each week provided the intensity remains the same.

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 PED 026: Fitness Exercises
Students’ Activity Sheet: Module #6

Name: _______________________________________________________ Class number: _______

Section: ____________ Schedule: __________________________ Date: ______________

Periodization (Planned Fitness Training)

Understanding the importance of designing safe and effective programs using acute variable
manipulation is important fundamental information for all personal trainers and ultimately their success in
the profession. The OPT model is based on the concepts of periodization. Periodization is a systematic
approach to program design that uses the general adaptation syndrome and principle of specificity to
vary the amount and type of stress placed on the body to produce adaptation and prevent injury.
Periodization (or planned fitness training) varies the focus of a training program at regularly planned
periods of time (weeks, months, and so forth) to produce optimal adaptation. Periodization involves two
primary objectives:
1. Dividing the training program into distinct periods (or phases) of training.
2. Training different forms of strength in each period (or phase) to control the volume of training and to
prevent injury.

TRAINING PLANS

To accomplish the objectives of periodization, training programs should be organized into a

specific plan that involves using long-term and short-term goals and objectives. A training plan is a
specific plan that a fitness professional uses to meet the client’s goal. It will determine the forms of
training to be used, how long it will take, how often it will change, and what specific exercises will be
performed. The long-term portion of a training plan in the OPT model is known as an annual plan,
whereas the short-term portions are termed monthly and weekly plans. By providing a training plan,
clients will be able to see the future achievement of their goals in a timely, organized fashion.

An annual plan organizes the training program for a 1-year period (Figure 14.2). The annual plan
allows the health and fitness professional to provide the client with a blueprint (or map) that specifically
shows how the OPT training program will progress for the long term, from month-to-month, to meet the
desired goal. This gives the client a clear representation of how the personal trainer plans to get the
client to his or her goal and how long it will take to get there. In Figure 14.2, the far left column represents
the period or main strength adaptation and the second column shows the specific phases of the OPT
model that make up each specific adaptation of training.

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 PED 026: Fitness Exercises
Students’ Activity Sheet: Module #6

Name: _______________________________________________________ Class number: _______

Section: ____________ Schedule: __________________________ Date: ______________

Each month within the annual plan is further broken down into periods of training called monthly
plans (Figure 14.3). The monthly plan details the specific days of each workout, showing the client
exactly what phase of the OPT model (type of training) will be required each day of the week as well as
when the reassessment will occur. The monthly plan also shows the client the necessary cardio
requirements. Each monthly plan also illustrates weekly plans, which are the specific workouts that the
client will do for that week (Figure 14.3). The weekly plan gives the client a picture of exactly what
phases will be used in his or her workout for that period. Much of the literature regarding periodization
refers to dividing the training program into specifi c cycles termed macrocycles, mesocycles, and
microcycles (Figure 14.4). For ease of understanding, a macrocycle is the largest cycle and, typically,
covers a yearlong period of training (or annual plan). The macrocycle is divided into mesocycles, which
are typically 1 to 3 months in length (or monthly plans). Each mesocycle in turn is divided into
microcycles, which are usually a week in length (or weekly plans).

Periodization has been shown to be an effective form of program design for many fitness-related
goals, and yet, to date, it is not a common practice among all personal trainers. Periodization provides for
the repeated use of different forms of training at specific times in an annual training program to elicit
different adaptations in the body (stabilization, strength, and power). By intentionally cycling through
different periods (or phases) of training, the acute variables are manipulated to adjust the volume of
training. And by controlling the volume of training as a function of time in any given program,
periodization allows for maximal levels of adaptation, while minimizing overtraining, which is a primary

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 PED 026: Fitness Exercises
Students’ Activity Sheet: Module #6

Name: _______________________________________________________ Class number: _______

Section: ____________ Schedule: __________________________ Date: ______________

benefit of periodization, because overtraining will lead to fatigue and eventual injury.

Planned fitness training (or periodization) shifts the focus of a training program at regularly
planned intervals of time to vary stress placed on the body to produce adaptation and prevent injury. A
training plan clarifies what forms of training will be used, how long it will take, how often it will change,
and what specific exercises will be performed. An annual plan organizes the training program for a 1-year
period to show when the client is in which phase. The annual plan is further broken down into periods of
training called monthly plans, which detail the specific days of each workout, showing the client exactly
what type of training will be required each day of the month. Weekly plans are the specific workouts and
exercises that the client will do for that week.

ASSESSMENT

At the end of the semester, the following will be evaluated: (File folder may be submitted to Cloud,
or mailed to SWU or, when health crisis is gone, hand carried to SWU)

A. Portfolio (File Folder in Cloud) must contain as shown in the table below. Absence of any of the
outputs would mean a grade of INCOMPLETE.

Module Outputs Check

1 Interview Report* (Athlete)
Interview Report* (Non-Athlete)
Essay* on Comparison of the Two
List of Assessments for Chosen Sports with Validity and Reliability
2 Pictures of Assessment Tools created at Home or Improvised
Videos of Performance of Assessments
Accomplished Fitness Assessment Form on Initial Evaluation
Interpretation of the Results
3 Pictures of Assessment Tools created at Home or Improvised
Videos of Performance of Assessments
Accomplished Fitness Assessment Form on Initial Evaluation
Interpretation of the Results
4 Sports Conditioning Program Design
5 Compilation of videos or photos of each session
Accomplished Fitness Assessment Form on Re-evaluation
6 Progressed Sports Conditioning Training Design
Periodization (Annual) Training Plan
Compilation of videos or photos of each session
Accomplished Fitness Assessment Form on Re-evaluation
*Minimum for all essay and narrative reports = 1,500 words

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 PED 026: Fitness Exercises
Students’ Activity Sheet: Module #6

Name: _______________________________________________________ Class number: _______

Section: ____________ Schedule: __________________________ Date: ______________

B. Progression in Cardiovascular Conditioning and Muscular Strength and Endurance: The rating for
these outcomes will be based on the mean of the target and the baseline. The mean is the passing
mark.

Cardiovascular Conditioning

Parameters Baseline 2nd week 4th week 6th week 8th week nth week
Waist Circumference
Weight
BMI
Target Heart Rate
Peak Exercise Heart
Rate
Borg RPE

Muscular Strength and Endurance

Parameters Baseline 2nd week 4th week 6th week 8th week nth week
Volume
Load, % 1RM
Exercise 1
Exercise 2
Exercise 3
Exercise 4
RPE
Exercise 1
Exercise 2
Exercise 3
Exercise 4

Activity 3: Skill-building Activities

Teaching-Learning Activities:
1. Revise your program design using the same format and based on the progress of your performance as
recorded anew in the fitness assessment form which is the output of Module 5.

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 PED 026: Fitness Exercises
Students’ Activity Sheet: Module #6

Name: _______________________________________________________ Class number: _______

Section: ____________ Schedule: __________________________ Date: ______________

2. Create an annual training plan based on the initial and progressed designs.
3. Document randomly the activities by video or photograph the activities involved in the implementation
of your newly revised sports conditioning training program.
4. Perform again the assessments at the end of four-week training and record the results in the fitness
assessment form.

WRAP-UP

Activity 6: Thinking about Learning (5 mins)

A. Thinking about your Learning
1. What experience in your PE module did you appreciate the most and why?
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2. What recommendation would you want to give to improve student experience in this module?
__________________________________________________________________________________
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 PED 026: Fitness Exercises
Students’ Activity Sheet: Module #6

Name: _______________________________________________________ Class number: _______

Section: ____________ Schedule: __________________________ Date: ______________

ANNEX A
EXERCISE PRESCRIPTION

Cardiovascular Conditioning Prescription

Name ______________________________________________________ Age: ______________

Date of 1st Day of Training: _________________ Initial Prescription/No. of Progression: _______

Components Target
Frequency
Intensity
Resting Heart Rate
Heart Rate Reserve
Target Heart Rate
HR @ High Interval
HR @ Low Interval
Borg Rate of Perceived Exertion
Time
Warm up
Stimulus
Cool down
Number of cycles
Type

For Light Intensity Interval Training:

30 30 30 30 30
sec sec sec sec sec
TH Borg 11-12
R
60s 60s 60s 60s
5 min sec sec sec sec 3 min ½
n n n n HRR

For Moderate Intensity Continuous Exercise:

20 - 30 min
TH Borg 11-14
R

5 min 3 min
½
HRR

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 PED 026: Fitness Exercises
Students’ Activity Sheet: Module #6

Name: _______________________________________________________ Class number: _______

Section: ____________ Schedule: __________________________ Date: ______________

For High Intensity Interval Training:

4 4 4 4
min min min min
TH Borg >15
R
3 3 3 3
5 min min min min min
½
Example: A 25 year-old male medically cleared to engage inHRR
high intensity interval training.

Components Target
Frequency 5 x a week
Intensity
Resting Heart Rate 88 beats/min
Heart Rate Reserve 76%
Target Heart Rate (220-25-88)0.76 + 88 = 169
HR @ High Interval 169 beats/min
HR @ Low Interval (220-25-88)0.38 + 88 = 128 beats/min
Borg Rate of Perceived Exertion 15
Time
Warm up 5 min @ low interval
Stimulus 23 min
Cool down 3 min @ low interval
Number of cycles 4
Type HIIT on Motorized Treadmill

For High Intensity Interval Training:

4 4 4 4
min min min min
THR = 169 beats/min Borg >15

3 3 3 3
5 min min min min min ½ HRR = 128 beats/min
Sports Conditioning Training Prescription

Name ______________________________________________________ Age: ______________

Date of 1st Day of Training: _________________ Initial Prescription/No. of Progression: _______

GOAL: PHASE:
WARM UP
Exercise Sets Duration Coaching Tip

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 PED 026: Fitness Exercises
Students’ Activity Sheet: Module #6

Name: _______________________________________________________ Class number: _______

Section: ____________ Schedule: __________________________ Date: ______________

CORE/BALANCE/PLYOMETRIC
Exercise Sets Reps Tempo Rest Coaching Tip

SPEED, AGILITY, QUICKNESS

Exercise Sets Reps Rest Coaching Tip

RESISTANCE
Exercise Optional Sets Reps Tempo Rest Coaching Tip

COOL DOWN
Exercise Sets Duration Coaching Tip

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 PED 026: Fitness Exercises
Students’ Activity Sheet: Module #6

Name: _______________________________________________________ Class number: _______

Section: ____________ Schedule: __________________________ Date: ______________

Name of PE Instructor: ___________________________________________________________

Date Submitted/Finished: ________________________________________________________
Periodization (Training Plan)

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