- 1 What is periodization in football?
- 2 What is a periodisation plan?
- 3 What are the 3 phases of exercise?
- 4 Which phase of exercise is more important?
- 5 What are the general principles of exercise?
- 6 What are the nine basic training principles?
- 7 How many days a week should children and teenagers get 60 minutes of physical activity?
- 8 What is the difference between progression and overload?
- 9 How often should you progressively overload?
- 10 What builds muscle reps or weight?
- 11 How can I build muscle without gaining weight?
What is periodization in football?
Specifically, periodization is the division of a yearly training plan into training phases which apply to the principles of training. In football these fitness attributes need to be blended with both technical and tactical training.
What is a periodisation plan?
Periodisation is simply a process of dividing the annual training plan into a series of manageable phases (mesocycles). Each phase can then target a specific or series of attributes to be developed within a designated period of time. Periods of appropriate overload and recovery are designated within each phase.
What are the 3 phases of exercise?
There are three phases of exercise: power, strength and endurance.
Which phase of exercise is more important?
While formal exercise will go a long way in building muscular and aerobic strength, increasing physical activity during your daily routine has significant benefits as well. Increased activity can help increase cardiorespiratory and muscular fitness, improve bone health, and reduce the risk of depression.
What are the general principles of exercise?
The principles of specificity, progression, overload, adaptation, and reversibility are why practicing frequently and consistently are so important if you want to improve your performance.
What are the nine basic training principles?
The nine basic training principles for fitness and muscular development are specificity, overload, progression, recovery, variation, transfer, individualization, balance, and reversibility.
How many days a week should children and teenagers get 60 minutes of physical activity?
Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of moderate-to-vigorous intensity physical activity each day, including daily aerobic – and activities that strengthen bones (like running or jumping) – 3 days each week, and that build muscles (like climbing or doing push-ups) – 3 …
What is the difference between progression and overload?
Overload and progression are two basic training principles. Overload refers to the amount of load or resistance, providing a greater stress, or load, on the body than it is normally accustomed to in order to increase fitness. Progression is the way in which an individual should increase the load.
How often should you progressively overload?
Most novices can apply progressive overload every session, so long as they aren’t training a movement more than three times per week. As a rule of thumb, novices can add around 2.5kg (5lbs) to most multi-joint movements in each session. Or if they chose to add reps, this would equate to adding 2 reps per set.
What builds muscle reps or weight?
So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance.
How can I build muscle without gaining weight?
How To Add Muscle Without Adding Weight To The Bar
- Switch Up Your Rep Ranges. Working in rep ranges of 6-12 will stimulate muscle growth, but how do you find the sweet spot?
- Increase Your Volume of Work.
- Increase Your Time Under Tension.
- Do Isometrics.
- Vary Your Exercises.
- Change Your Exercise Order.
- Do Supersets.