BTEC Sport Unit 1: Fitness for Sport and Exercise - The Principles of Training

Question 1

What does FITT stand for?

Answer 1

Frequency
Intensity
Time
Type

Question 2

Define the term ‘frequency’

Answer 2

‘the number of training sessions you complete over a period of time. Aim for three to five sessions per week

Question 3

Define the term ‘intensity’

Answer 3

‘how hard you train’

Intensity can be prescribed using HR or RPE

Question 4

Define the term ‘time’

Answer 4

‘how long you train’
Aim for 15-60 minutes of activity, depending on the intensity. if you have low fitness, then reduce the intensity and increase time

Question 5

Define the term ‘type’

Answer 5

‘how you train’

The appropriate training methods(s) should be selected according to your needs and goals

Question 6

Increasing the number of training sessions you take part in per week from 3 to 5 would be an increase in what?

Answer 6

Frequency

Question 7

Performing a squat with 15kg compared to 10kg would be an increase in what?

Answer 7

Intensity

Question 8

Increasing a run length from 25 to 35 minutes would be an increase in what?

Answer 8

Time

Question 9

Alternating between circuit training to continuous training is a change in what?

Answer 9

Type

Question 10

When planning a fitness programme progressive overload must be planned. Why?

Answer 10

In order to progress, training needs to be demanding enough to cause the body to adapt, improving performance. This must occur gradually to reduce the risk of injury

Question 11

Which additional principle of training does this describe?

‘training should be specific to your preferred sport, activity, or developing physical/skill related fitness goals’

Answer 11

Specificity

Question 12

Which additional principle of training does this describe?
‘the programme should be designed to meet our training goals, needs, ability, level of fitness, skill level and exercise likes/dislikes’

Answer 12

Individual differences/needs

Question 13

Define the term ‘adaption’

Answer 13

Adaption occurs during the recovery period after the training session is complete. Adaptation is how your body increases its ability to cope with training loads

Question 14

Define the term ‘reversibility’

Answer 14

If you stop training, or the intensity of training is not sufficient to cause adaption, training effects are reversed. Reversibility is also known as de-training

Question 15

Why are ‘rest and recovery’ periods essential?

Answer 15

To allow the body to repair and adapt, and for the renewal of body tissues. If your body does not get a chance to recover then the rate of progression can be reduced

Question 16

Variation is an additional principle of training. Why is it important to vary training sessions?

Answer 16

To maintain interest, avoid boredom and maintain enjoyment