Principles of training
Lesson Objectives
• To identify what SPORT & FITT represent 4/5
• Explain how SPORT & FITT can help create a
training programme and the dangers of
overtraining 6/7
• Apply SPORT & FITT to sporting examples 8/9
Principles of Training
SPORT & FITT
What does SPORT stand for?
• Specificity
• Progression
• Overload (FITT)
• Reversibility
• Tedium
Specificity
• Specificity
Training must be relevant to the individual and their
sport. Skill, muscles & energy systems.
Progression
• Progression
This happens when the body adapts to the training and
moves to a new level of fitness.
Progress is achieved through an increase in intensity leading
to overload.
Note that:
• Most progress is made early on
• At higher fitness levels, there is less progress
• A plateau may occur when higher levels of fitness are hard to reach
Overload
• Overload
This occurs when the level of training is raised to a level
higher than normal. Your body adapts to these extra
demands.
Can be achieved by an increase in:
• Frequency
• Intensity
• Time
• Type
Reversibility
• Reversibility
Systems reverse if training is significantly reduced or
injuries prevent training from taking place
Tedium
• Tedium
Athletes need variety in their training to prevent
boredom and to keep motivated.
Progressive Overload
• Principle of overload suggests that the body will increase
its performance potential if repeatedly and progressively
stressed to a point just beyond its normal capability or
range
What does this really mean?
• If we work the muscles progressively harder, they will
break slightly and repair to become bigger.
• This will cause the muscle/tissues to adapt to the
greater workload to enable us to perform better
• Hypertrophy!
What does FITT stand for?
• Frequency
How often you train for
Do you train once a week or twice a week how would this overload the body?
• Intensity
How hard you train
Changing sets & reps, heart rates, recovery intervals & distance
• Time
How long you train for
Lengthening how long the sessions are (duration). This will allow for better quality of training.
• Type How would this
What type of training you use? help a long
…
distance runner?
REMEMBER!
FITT MUST BE GRADUAL
It can be done using 1, or more at a time.
Can also be seen as FIT
Look at the training plan below, how would
you apply progressive overload (FITT)?
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Long Run Weight Training Interval Training
30 minute 3 x 10 20 minutes
run at 60% Bench @40kg 30 Seconds on
Max HR Squat @ 60kg 30 Seconds off
Bicep @ 5kg
RDL @ 22.5kg
Task
Use the personal exercise plan created for a central midfield
player.
1. Identify how the principles of SPORT & FITT have been
covered in this plan. Use one colour for SPORT and another for
FITT.
1. Which principles have not been included?
• Specificity
• Progression
• Overload (FITT)
• Reversibility
• Tedium
Week 1 Cardiovascular focus to improve stamina
Monday: Jogging for 20 minutes at a steady pace
Tuesday: Rest - no intense activity
Wednesday: Thought swimming would be good, tried 10 lengths but got tired
Thursday: Rest day as muscles ached
Friday: Went jogging again - used some hills but limited to 10 minutes
Saturday: Did not want to run so tried cycling, but had a puncture so did not train.
Sunday: Rest day
Over training
(excessive training)
Over training: excessive exercise that gives the body
more work or stress than it can handle.
Can lead to…
Overuse injury
Results from repeating the same
exercise or activity (e.g. tennis elbow).
Overuse injuries are different from acute
injuries as they are not traumatic
Fatigue
Can affect performance, motivation,
sleep and depression
Exam Questions
5(a) Suggest one advantage for a
performer of applying the principles
of training to a training programme.
(1)
How would you apply progressive overload
to a weight training programme?
How would you apply the principles of
training to your own sport
• Identify an area of weakness…
