Micro Cycle Rene Zucchini A prediction of how suitable a generic aerobic micromole based on my own levels of fitness and suitability to aerobics would reflect upon the content within the micro cycle lasting one week. A micromole is a one-week training program designed for one specific focus. It consists of 1-7 days of training to target a selected component of fitness. A megacycle was generally designed as one 2-3 month training phases during a year. It takes 4-6 weeks for training adaptation to take place. The macromolecule is a training program that lasts for an entire year.
This cycle is usually used when an athlete is preparing for major events such as an Olympic games. Which in turn meaner that an athlete would undergo four macromolecules when preparing for an Olympic games. (Queensland physical education textbook) Day one of the micro cycle would be very beneficial to all athletes because stamina and aerobic capacity is incorporated through an exercise known as Bartlett running “speed play’. This workout recruits your fast twitch muscle fibers, ensuring that the muscle is getting a full beneficial workout.
This workout will help build core strength to hold positions and be able to last the full activity. Because the muscles contract quickly and release energy rapidly they fatigue rapidly due to anaerobic metabolism providing the energy. Although this is not a crucial factor needed as my levels of fitness are high enough in the field of aerobic capacity. (Charles Stuart. (2009). Training performances. Available: http://has. CSS. Dude. AU/peeped/corer/focus/focusing/2-1-4/face_1 _4_6. HTML. Last accessed 1/4/13. ) Day two of the micromole is based of the component of fitness flexibility.
Doing the full micromole warm up and then continuing on to the condition phase of the exercise work flexibility. The conditioning phases relies on 20 minutes of Palates and 15 minutes of yoga. Both use the bodies own resistance to build physical strength and flexibility while reducing stress. The yoga foundation of this workout will provide students, athletes etc. With the two main factors of yoga Paraguayan and saunas. These two categories summaries all the positions held in yoga. Saunas will include standing or seated poses where you are required to bend forward, backwards an assortment of twists.
Paraguayan might include very gentle stretches to highly stimulation exercise. All yoga is used to help build and loosen your muscles and joints. Palates is similar to yoga although it does not focus on the whole body; it focuses on the main core muscles. These muscles include lower back, abdominal and the stabilizing muscle around the back, spine and trunk. This group of muscles is often known as the “powerhouse” in Palates because they provide the foundation around which the limbs and other muscles move. While other parts of the body do get attention in Palates, the majority to work is centered on the core.
The benefits from this workout will be stronger abdominal muscles and a flatter stomach. Therefore the core strengthening exercises will help stabilize the spine, which vastly improves posture, balance and confidence in holding certain positions. (Ethan Smith. (2011). The difference between yoga and palates. Available: http:// yoga. Sport. Com/yoga-guides/the-differences-between-yoga-palates. Last accessed 2/4/13. ) Day three of this Micromole is focused on building muscular strength. Muscular strength will help the athlete prepare for their activity by allowing for them to increase their total workload intake.
Muscular strength is defined as the maximum mount of force muscles can exert against some form of resistance in a single effort. An example of this can be even shown simply by lifting yourself out of a chair, picking up a heavy object and even pushing a piece of furniture. It depends on a fast twitch muscle fiber because it requires quick bursts of energy rather then long bursts. This strength is useful and relevant to this Micromole because it prepares the athlete undergoing the Micromole for core activities and being able to hold poses when set in a stationary position. (Elise Woodrow. (2011). Muscular strength.
Available: http:// inerrableness. Tripod. Com/did. HTML. Last accessed 1/4/13. ) Day four consists on the component of fitness agility. Agility is defined as the ability of a system to rapidly respond to change by adapting its initial stable configuration. This is an exercise that is practiced by performing drills and movements that require the body position to change efficiently. The reason behind these movements is balance, coordination, speed, reflexes, strength and endurance. The ability to maintain the equilibrium when stationary or in a moving motion relies on the sensory functions such as the yes, ears overprotective organs.
This certain are of fitness will help athletes change positions smoothly and be coordinated when moving through the motion of these poses and movements. This is would be a very beneficial day in the Micromole for me as I have trouble when finding a center of balance for holding poses. Road Boyd. (2009). Balance and speed. Available: http://www. Brinkman. Co. UK/ agility. HTML. Last accessed 3/3/13. ) Day five is working the body speed; this is an essential and main factor in many physical activities, however when speed is incorporated into yoga its not a must have factor.
Fast twitch muscle fibers show Speed is not Just how fast an individual can run but how fast they can accelerate from a stationary position and holding the form to prevent deceleration. The way this speed is preserved is by running the most economical way to maintain speed and create an autonomous mechanical running style. Like mentioned previously speed does not have to be a main factor although if one is usually fast (speed) they are fit in other aspects of fitness already. This specific day in the micro cycle would not greatly inept me, as I am fairly fast enough.
This day for me would be a general training session, which would require minimal effort. (Susan Trout. Speed workout. Available: nntp://elite. Dallying. Com/teetered- stories/restorative-yoga/. Last accessed 17/3/13. ) Day six is the similar to Tuesday relating to the flexibility part, although there is also power on this day. Power in some ways is close to muscular strength but has its own uniqueness. Power is defined as the amount of work performed per unit of time; it is a element of skill related fitness that is needed to excel in athletics based performances.
When strength is increased it doesn’t always mean that power will increase. An example of this could be a person with strong upper body ability can lift heavy weights but may not have the ability to throw a shot put very far, this because the speed cannot be generated. When practicing the art of yoga a athlete will need to be able to lift their own body weight when doing push ups, planks and many other self weighted movements. (Allan Bozo. (2012). Define power. Available:http://www. Livelihoods. Com/article/ 1 1 5549-define-strength-power-muscular/ . Last accessed 5/3/13. Day seven was included to allow for the Micromole participant to have a break before actually performing their routine or yoga performance the next day. This is important because if the athlete doesn’t have the recommended interval break they could be mentally tired or even fatigued which would lead to lack of interest or even muscle soreness for the event the Micromole has prepared them for. As you can see now the Micromole has specific components of fitness included in each day to allow for the athlete to have maximum preparation for the event that they are undergoing the Micromole