The FITT principle 1

The FITT principle

What you will learn about in this topic:

1. Components of the FITT principle

2. Reversibility

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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

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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.

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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.

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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.

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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.

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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.

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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.

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

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Time

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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.

The following are useful rules to follow in an exercise session:

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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.

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.

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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.

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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.

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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.

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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.

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Remember,

if you don’t use it,

you lose it!

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Exam questions1. 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.

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What you have learntin this topic:

1. Components of the FITT principle

2. Reversibility

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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