Source: https://cookiesnchem.files.wordpress.com/2015/12/f-i-t-t-_principles.png Specificity: Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. Overload: The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. To increase endurance, muscles must work for a longer period of time than they are used to. If this stress is removed or decreased there will be a decrease in that particular component of fitness. A normal amount of exercise will maintain the current fitness level. Adaptation: Adaptation is the way the body ‘programs’ muscles to remember particular activities, movements or skills. By repeating that skill or activity, the body adapts to the stress and the skill becomes easier to perform. The Principle of Adaptation explains why a beginning exercisers are often sore after starting a new routine, but after doing the same exercise for weeks and months the athlete has little, if any, muscle soreness. This also explains the need to vary the routine and continue to apply the Overload Principle if continued improvement is desired. Progression: Adaptation is the way the body ‘programs’ muscles to remember particular activities, movements or skills. By repeating that skill or activity, the body adapts to the stress and the skill becomes easier to perform. The Principle of Adaptation explains why a beginning exercisers are often sore after starting a new routine, but after doing the same exercise for weeks and months the athlete has little, if any, muscle soreness. This also explains the need to vary the routine and continue to apply the Overload Principle if continued improvement is desired. Reversibility: Reversibility is when training stops and the effects if the exercise done is lost, it takes less time to lose fitness than to gain it. Variation: The Variation Principle suggests that minor changes in training regimens yield more consistent gains in sport performance. Training programs for virtually every sport include variations in intensity, duration, volume, and other important aspects of practice. NAME:Kristian Allen B. DomingoGrade&Section:12-STEM MAPANURIFITT Goal in recreational ActivitiesActivity 2. Design your PlanDirection:Design a mountaineering physical activity plan that outline how to often (Frequency), How long (Time), andHow hard (Intensity) He/She exercises, and Kinds of exercises (Type) are selected. Get answer to your question and much more Activity 3. Answer the following1.Why is F.I.T.T. principle an important consideration in planning for regular physical activity andrecreational activities? Get answer to your question and much more 2.How does the F.I.T.T. apply in the recreational activity? Get answer to your question and much more
Principles of trainingTraining means exercising regularly to improve skills and fitness. The training that an athlete does must be appropriate for that person and their sport in order to get the most out of their training. The principles of training should be thought of as the 'golden rules' of making
fitness training work for the individual participant. Following these golden rules will help to guarantee success and will carry athletes towards their training and performance goals. All training is aimed at
creating long-term physical changes in the body systems. These changes are referred to as adaptations. The acronym SPORT can be used to remember the main principles: Specificity (S) - training must be
relevant to the individual and their
sport. This can be achieved by tailoring training specifically for the sport or even the position that the individual plays, the muscle groups that they use the most or the dominant energy system of the athlete. For example, a 100 m sprinter is likely to train very differently to a 10 km racer
despite them both being track athletes. The sprinter will focus on speed and power while the distance runner will train for cardiovascular fitness and the ability to work at high intensity aerobically. Distance runner Mo Farah and sprinter Usain Bolt performing each other's signature move at the London Olympic Games in 2012 Progressive overload (P and O) - training frequency, intensity, time or type (FITT – see below) must be increased over the training period to ensure that the body is pushed beyond its normal rhythm. Increases must be gradual so that the athlete avoids a plateau in performance or, worse, injury. Reversibility (R) - systems reverse or de-adapt if training stops or is significantly reduced or injury prevents training from taking place. It is essential to avoid breaks in training and to maintain the motivation of the athlete. Tedium (T) - athletes need variety in their training to prevent boredom but also some types of overuse injuries such as strains or even stress fractures. The principle of tedium is applied when a trainer builds variety into the training by changing the training method. When designing a training programme the FITT principles should also be applied. FITT - (Frequency, Intensity, Time, Type) - Frequency is increased by training a greater number of times each week. Intensity is increased by lifting a greater resistance, such as with weight training, or by training at a higher percentage of maximum heart rate (maxHR). This can be done either as continuous or interval training. Time can be manipulated by training for longer, reducing recovery times or by completing a greater number of sets or repetitions (also known as reps). Type of training is manipulated by offering a variety of training types and experiences to the athlete by combining training methods.
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Which of the FITT principle tells us that training should be relevant to the sports that you play?
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