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
