Training & fitness · Both
Training Methods & Principles
Effective training applies principles of training and chooses methods that match the fitness goal.
Principles (SPORT / FITT)
Specificity, Progression, Overload, Reversibility, Tedium.
FITT: Frequency, Intensity, Time, Type – used to apply overload safely.
Methods
• Continuous – steady aerobic work
• Interval – work/rest cycles; speed and anaerobic
• Fartlek – varied pace
• Weight/resistance – strength and muscular endurance
Warm-up and cool-down reduce injury risk.
Worked example
Why is specificity important?
Solution: Training must match the demands of the sport so gains transfer to performance.
Practice questions
1. What does SPORT stand for (principles)?
2. When use interval training?