1. The FITT principle 1 The FITT principle

2. What you will learn about in this topic: 1.Components of the FITT principle 2.Reversibility The FITT principle 2

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 3

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. The FITT principle 4

5. 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. The FITT principle 5

6. 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. The FITT principle 6

7. 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. The FITT principle 7

8. 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. The FITT principle 8

9. 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. The FITT principle 9

10. As the amount of weight lifted increases with training, this will add to the intensity. The FITT principle 10

11. Time The FITT principle 11 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.

12. The following are useful rules to follow in an exercise session: The FITT principle 12 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.

13. 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. The FITT principle 13

14. 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. The FITT principle 14

15. 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. The FITT principle 15

16. 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. The FITT principle 16

17. 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. The FITT principle 17

18. Remember, if you don’t use it, you lose it! The FITT principle 18

19. MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY WEEK 1Circuit Training Continuous Training Training DayContinuous Training Circuit Training Rest DayMatch day WEEK 2Circuit Training Continuous Training Match dayContinuous Training Circuit Training Rest Day Match day WEEK 3Circuit Training Continuous Training Training DayContinuous Training Circuit Training Rest DayMatch day WEEK 4Circuit Training Continuous Training Match dayContinuous Training Circuit Training Rest DayMatch day WEEK 5Circuit Training Continuous Training Training DayContinuous Training Circuit Training Rest DayMatch day WEEK 6Circuit Training Continuous Training Training DayContinuous Training Circuit Training Rest DayMatch day

20. The FITT principle 19 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.

21. The FITT principle 20 What you have learnt in this topic: 1.Components of the FITT principle 2.Reversibility

22. 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