FITT principle/types of training

Question 1

What are all the types of training?

Answer 1

Continuous training
Interval training
Resistance training
Circuit training
Flexibility traning

Question 2

What is continuous training?

Answer 2

The main purpose of continuous training is to improve aerobic capacity and muscular endurance. Continous training is where you train for a extended amount of time.

There are 3 types of continuous training

• long slow distance
• Anaerobic threshold
• Fartlek training

Question 3

What is interval training?

Answer 3

Training where work intervals are followed by rest intervals. Due to the periods of rest you can train at a higher intensity for the duration of the session.

This is most used for team sports as they have rest between intervals as well.

Due to this type of training coaches can incorporate skill development.

Question 4

What is Resistance training?

Answer 4

Can develop muscular strength, power and endurance. The weight can be lifted and set/rep range will determine the targeted component of fitness.

Question 5

What is Circuit training?

Answer 5

A flexible format of training that be set to specific components of health or fitness.

Circuits are made up of stations that are adhered to for a set time or set for a number of repetitions.

Circuits should be designed so that the body parts are given an opportunity to recover in a given circuit.

Advantages of circuit training include athlete motivation by including a wide variety of activities and that it can be preformed in a limited time in a limited space with limited equipment.

Question 6

Flexibility training

Answer 6

This plays an important role in injury prevention by improving range of motion in both muscles and joints.

Types of flexibility training:
Static-taking a muscle to its greatest range and holding for 10 seconds

Dynamic-movements that are preformed quickly within the full range of motion of a joint

PNF-stretch, relax and try to increase stretch range

Question 7

What does FITT stand for?

Answer 7

1. Frequency
2. Intensity
3. Time
4. Type

Question 8

FITT – Frequency (How Often?)

Answer 8

Generally, the more frequent the training, the greater the fitness improvement, however training programs must have rest days:
fitness improvement min 3 sessions
maintain fitness min 2 sessions
improve aerobic capacity 4-5 days/week
improve strength, power and speed 3-5 days/week

Question 9

FITT – Frequency (How Often?)

Answer 9

Generally, the more frequent the training, the greater the fitness improvement, however training programs must have rest days:
fitness improvement min 3 sessions
maintain fitness min 2 sessions
improve aerobic capacity 4-5 days/week
improve strength, power and speed 3-5 days/week

Question 10

fItt – Intensity (How Hard?)

Answer 10

“Intensity in relation to exercise is the degree of difficulty or the amount of strength and/or energy required.”

Question 11

What are the Intensity levels?

Answer 11

Aerobic fitness - aim for 60-80% of Max HR

Anaerobic fitness – aim for 80-100% max HR

Max heart rate of 220 minus your age

Question 12

fiTt – Time (How Long?)

Answer 12

Time represents the duration of the training session.

The lower the intensity of a training session, the longer it can go for.

The higher the intensity, the shorter the session.

It is important that training duration times are appropriate for the components being developed.

Question 13

fitT – Type (What type of training is correct?)

Answer 13

Continuous Training
Resistance Training
Interval Training
Flexibility Training
Circuit Training