Lesson Notes By Weeks and Term v4 - SHS 3
Scientific Basis of Physical Activity
Download the Lessonotes Mobile Ghana app for faster lesson access on Android and iPhone.
Scientific Basis of Physical Activity
Download the Lessonotes Mobile Ghana app for faster lesson access on Android and iPhone.
Subject: Physical Education Health Elective
Class: SHS 3
Term: 2nd Term
Week: 7
Grade code: 3.2.2.LI.2
Strand code: 2
Sub-strand code: 3
Content standard code: 3.2.2.CS.1
Indicator code: 3.2.2.LI.2
Theme: Physical Education
Subtheme: Scientific Basis of Physical Activity
This page supports the lesson note with a companion video and a short classroom-ready summary.
For class groups and homework, share this lesson page so learners also get the summary, objectives, and full lesson context.
This lesson introduces the concept of periodisation, which is the smart way athletes and coaches plan their training throughout the year. Think about our Black Stars or a school athlete preparing for the Inter-Schools and Colleges Athletics Competition (Inter-Co). They don't just train as hard as they can every single day. That leads to burnout and injury. Instead, they follow a carefully designed plan that varies the intensity and type of training to ensure they are at their absolute best—their peak performance—for the most important competitions. Understanding periodisation is the key to unlocking an athlete's full potential safely and effectively.
What is Periodisation?
Periodisation is the logical and systematic planning of sports training. It is the process of structuring a training year into smaller, manageable blocks or phases. The main goal is to manage fatigue, prevent injuries, and ensure the athlete reaches their peak performance at the right time for a major competition.
Analogy: Think of building a house. You don't start by painting the walls. Foundation (Preparatory Phase): You first lay a strong foundation. This is like building general fitness. Building the Structure (Competitive Phase): You then build the walls, add the roof, and install windows. This is like focusing on specific skills and getting ready for competition. Finishing Touches (Peaking): Finally, you paint and decorate to make it perfect. This is the final preparation to hit peak performance. Maintenance (Transition Phase): After the work is done, you might take a short break before starting a new project. This is the rest and recovery period. The Cycles of Periodisation
Training is broken down into three types of cycles: Macrocycle (The "Big Picture") Duration: The longest cycle, typically one full year (an annual plan). For elite athletes, it could be a 4-year plan for the Olympic Games. Purpose: It represents the overall training plan and has one major competition as its goal. Ghanaian Example: For an Mfantsipim School 100m sprinter, the macrocycle is the entire academic year, with the ultimate goal of winning gold at the regional Inter-Co in the third term. Mesocycle (The "Training Block") Duration: A medium-length cycle, usually lasting 2 to 6 weeks. A macrocycle is made up of several mesocycles. Purpose: Each mesocycle has a specific focus or goal. Ghanaian Example: The Mfantsipim sprinter might have a 4-week mesocycle in the first term focused purely on "building explosive strength" in the gym. The next 4-week mesocycle might focus on "improving start technique and acceleration." Microcycle (The "Weekly Plan") Duration: The shortest and most detailed cycle, typically one week (7 days). A mesocycle is made up of several microcycles. Purpose: It outlines the specific daily workouts, including exercises, duration, intensity, and rest days. Ghanaian Example: A microcycle for the sprinter during the strength-building mesocycle could look like this: Monday: Heavy squats and plyometrics (High Intensity) Tuesday: Technique drills on the track (Low Intensity) Wednesday: Complete Rest or active recovery (e.g., stretching) Thursday: Power cleans and deadlifts (High Intensity) Friday: Short sprints and block starts (Medium Intensity) Saturday: Rest Sunday: Rest The Phases of a Macrocycle