LESSON SEVEN BASIC PRINCIPLES OF TRAINING – F.I.T.T.

Copy link below into your browser to recap basic principles of training. https://www.youtube.com/watch?v=dHntMdrf_4s

Once you have identified the aspect(s) of fitness that you want to improve, you need to start planning appropriate training. This involves using the FITT principle which helps you plan appropriate to improve your components of fitness.

FREQUENCY - How OFTEN you train.

INTENSITY – How HARD you train.

TIME – How LONG you train.

TYPE – How SPECIFIC your training should be. The COF you train

Planning your training❖ The FITT principle helps to ensure that you are working at a level that is challenging enough to push the body to make fitness improvements.

❖ If you are not working hard enough, your body will not adapt, and your fitness will not improve.

❖ It is important not to increase any of the elements too quickly as this can lead to burnout and increases risk of injury.

……………………………………………………………………………………………………………………………………….

A Training more often each week …………………………………

B Training for longer each week …………………………………

C Lifting heavier weights each week …………………………………

D Selecting a specific training method …………………………………

QUESTIONS

The FITT principle should be applied to all training programmes. Write in below what each letter stands for and an explanation of what it means. [4 Marks]

1

F How you train.

I How you train.

T How you train.

T What you train.

Elliott has started circuit training to help improve her general fitness. After a month, he thinks that her circuit sessions could last longer, starting at 20 minutes and then moving to 30 minutes. Which part of the FITT principle is being applied? [1 Mark]

2

Which part of the FITT principle do the following statements represent? [4 marks]3

……………………………………………………………………………………………………………………………………………….……………………………………………………………………………………………………………………………………………….……………………………………………………………………………………………………………………………………………….……………………………………………………………………………………………………………………………………………….……………………………………………………………………………………………………………………………………………….……………………………………………………………………………………………………………………………………………….

Day Week 1 Week 2 Week 3

Monday 15-minute jog

Tuesday Rest

Wednesday

Rest

Thursday 15-minute cycle

Friday 15-minute swim

Nasir is a swimmer and is planning a training programme to improve his aerobic endurance. Using the FITT principle, describe three ways in which he could adjust his training as he progresses. Think about how training can be made harder overtime [4 marks]

4

Using the information in the table above, how could you apply the FITT principle to this 3-week training programme? Fill in the table.

5