Principles of Training Flashcards
What does the FITT Principle stand for?
Frequency
Intensity
Time
Type
What is Frequency?
The number of training sessions that are completed over time.
What is Intensity?
How hard the person trains. It’s measured using HR or RPE
What is Time?
How long a person trains for. Aim for 15-60 minutes of physical activity.
What is Type
How a person trains. The appropriate methods of training should be used according to an individuals needs and goals
What are the additional principles of training?
Progressive Overload Specificity Individual Needs/Differences Adaptation Reversibility Variation Rest and Recovery (SPORTIR)
What is progressive overload?
Increasing training workload gradually which causes the body to adapt and therefore improving performance. This can be done by increasing any of the FITT principles.
Training should be specific to the sport that is being played or the component of fitness that is being improved.
Specificity
The programme should be suited to meet a person’s training needs, goals, ability, level of fitness and exercise likes/dislikes
Individual Needs/Differences
What is adaptation?
How the body increases its ability to cope with training loads. This occurs during the recovery period after the training session is complete.
What is reversibility?
If training is stopped, the person becomes injured and has to stop or the training is not intense enough training effects are reversed.
What is variation?
Training should be varied to prevent boredom and maintain enjoyment as it helps to keep the individual to their training schedule.
These are essential to allow the body to repair and adapt. If the body isn’t allowed time to recover, the rate of progression is reduced.
Rest and Recovery
