Transcript Principles of traini..

The FITT principle 1
The FITT principle
The FITT principle 2
What you will learn about
in this topic:
1. Components of the FITT principle
2. Reversibility
The FITT principle 3
Learning objectives
By the end of this presentation you
should be able to:
• Understand what FITT stands for
• Describe how to use FITT when
planning a training session
• Explain each of the FITT
components
The FITT principle 4
The FITT principle
FITT stands for Frequency,
Intensity, Time and Type.
All of these principles must be taken
into consideration when undertaking
a training programme.
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By combining these four elements, a
person may achieve the minimum
level of fitness, or by adapting them
further and increasing the intensity,
a person can train to a higher level.
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Frequency
Frequency is the number of times
exercise is undertaken in a week.
The more times a person exercises the
more often their body is put under
stress.
Exercising between three and five
times a week is the recommended
amount to reach the minimum level of
fitness.
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Top-class sportspeople have to train
a lot more frequently, often several
sessions a day, but training very
hard, every day, can also be
harmful, even for a top-class
athlete.
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Intensity
Intensity is the level of difficulty of
the exercise.
In cardiovascular training, working
in a target zone of 60 to 80 per cent
of the maximum heart rate is the
level where fitness will usually
increase.
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When training for strength, the
intensity is calculated in the same
way.
A person can train within the target
zone by finding the maximum
weight they can lift and working to
60 to 80 per cent of that weight.
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As the amount of weight lifted
increases with training, this will add
to the intensity.
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Time
Time refers to how long
an exercise sessions
lasts.
30 minutes, to include a warm-up,
is the recommended length of a
session in order to maintain good
health and fitness.
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The following are useful rules to
follow in an exercise session:
1. Keep your pulse at 60 to 80 per cent
of its maximum for 20 minutes (the
maximum can be calculated by using
this formula: 220 – your age).
2. Warming-up is not included in the 20
minutes.
3. The time begins when the pulse is at
60 per cent of your maximum.
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Type
Type refers to the variety of
training a performer undertakes.
If general fitness is the aim, it can
be a matter of personal preference
to suit the individual.
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If training for a specific event then
less of a choice can be made, as the
training should reflect the activity.
In this instance, type links closely
with the principle of specificity.
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Task
1. In pairs, discuss what would happen if
you suddenly stopped training due to an
injury.
2. In a different pair, discuss how you think
the body changes if you cannot follow the
FITT principle.
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Reversibility
Reversibility is the result of
stopping or not training frequently.
Just as the body will increase in
strength, tone and skill with
exercise, it will lose them without it.
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The body needs to be stressed in
order to maintain and increase
strength.
After an injury or illness, an athlete
may have lost their strength and
skill.
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Remember,
if you don’t use it,
you lose it!
MONDAY TUESDAY
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEEK 1 Circuit
Training
Continuous Training Day
Training
Continuous Circuit Rest Day
Training
Training
Match
day
WEEK 2 Circuit
Training
Continuous Match day
Training
Continuous Circuit Rest Day
Training
Training
Match
day
WEEK 3 Circuit
Training
Continuous Training Day
Training
Continuous Circuit Rest Day
Training
Training
Match
day
WEEK 4 Circuit
Training
Continuous Match day
Training
Continuous Circuit Rest Day
Training
Training
Match
day
WEEK 5 Circuit
Training
Continuous Training Day
Training
Continuous Circuit Rest Day
Training
Training
Match
day
WEEK 6 Circuit
Training
Continuous Training Day
Training
Continuous Circuit Rest Day
Training
Training
Match
day
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Exam questions
1. What is reversibility? Give an
example of how this can affect a
sportsperson.
2. When training for a sport,
explain how one element of the
FITT principle can help an
athlete improve their
performance.
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What you have learnt
in this topic:
1. Components of the FITT principle
2. Reversibility
The FITT principle 21
Learning objectives
You should now be able to:
• Understand what FITT stands for
• Describe how to use FITT when
planning a training session
• Explain each of the FITT
components