Lesson 1 : Periodisation of Programme The 3 general phases of programme design Beginner Phase (Developmental Phase), Progressive, Maintenance

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Exercise ............. the body; it is a ......... ........ process.

stresses, breaking down

When does the body rebuild itself (building stronger and bigger structures)?

During rest periods

It is not important that the beginner phase is at an intensity suited to the beginner's capabilities. True or False?

FALSE, it is VERY important

If exercise is too intense muscles will be ....... and unfit clients may even feel .......... at their next session

sore, weaker

Why may unfit clients feel even weaker at their next session?

because the body is still in a process of recovery.

It is important to encourage clients to ......... .... ...... ....... and to avoid over stress

listen to their bodies

In the case of a group exercise class of mixed abilities and fitness levels, what must the clients be encouraged to do?

work at their own pace and not attempt to keep up with the fitter, more experienced exercisers.

Beginners on .......... ........... training programmes are more easily monitored

individual resistance

How long can the beginning phase last?

up to 4 weeks during which time progress will be apparent.

What is another name for the Progressive Phase?

slow progress phase / progression phase

During the progressive phase the programme will remain unchanged for .... to .... ........, after which it will be made ............ harder by the application of certain variables.

1 to 2 weeks, progressively

During the maintenance phase, although the programme content can (and must) change, the intensity is kept more or

less ......... with ......... programmes of .......... degrees of difficulty. -constant, different, different