1. The Training Programme – The FITT Principle

2. The F.I.T.T. principle ………… is basically what is physiologically necessary to gain a training response from an exercise program. F.I.T.T. stands for : Frequency Intensity Type Time.

3. The F.I.T.T. principle In its simplest form, the principle is applied to Aerobic and anaerobic conditioning Cardio-respiratory and Resistance training

4. FITT – Resistance (aerobic) Cardio-respiratory training which is also called Aerobic conditioning, which means it requires oxygen to sustain the activity.

5. FITT – Resistance (anaerobic) By definition, anaerobic training is a term that indicates that oxygen is not required. In reality oxygen is involved in resistance training through a process called oxygen debt. During anaerobic training the body uses glycogen storage in the muscle for immediate fuel during heavy exertion. Oxygen is required to replace this fuel. Therefore you are in oxygen debt until the exercise is finished and the energy storage is replenished through the process of respiration.

6. Frequency Frequency refers to how often one exercises. It is related to the intensity and duration of the exercise session. Coaches must also be aware of the danger of overtraining and recognize that the risk of injury increases as the intensity and duration of training increases. (refer to Periodisation notes)

7. Intensity Intensity is related to how hard one exercises. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. It could be what ‘zone’ your working in or ‘load’ or ‘volume’ you have on the lifting bar. Unfortunately, it is the factor many people ignore and get pre-occupied with numbers of sets and repetitions.

8. Zones / Intensity

9. Time Time, or duration, refers to how long one exercises. It is inversely related to intensity. The more intense the activity, the shorter the time needed to produce or maintain a training effect; the less intense the activity, the longer the required duration. An example of improving aerobic fitness (CR) would be where a person train for at least 20 to 30 minutes at 75% MHR. An example of improving body composition (fat- burning) would be where a person train for a minimum of 30 minutes at 60-75% MHR.

10. Time

11. Type The principle of specificity applies strongly here: To be effective training must replicate the requirements of the sport, this will include:  Energy systems used  Muscle groups used  Speed of movements  Skills and techniques