FITT Principles of Training

There are several factors or considerations that the performers or coaches need to make when
designing and implementing a training regime. We can split them into two categories. The first
one is the fitt category. They stand for:

-Frequency: Is how often we train, or the exercise is done (normally per week). If we are
training too regularly that could lead to injury or overuse of certain muscles or we will become
bored and training won't be as effective as it could be. The frequency depends on the level of
training. For beginners, 3 times per week is perfect. An example would be that a performer
decides to wait train Monday, Wednesdays and Fridays and they take Tuesdays and Thursdays
off and on Saturday and Sunday they leave available for performance.

-Intensity: Is the level of effort or how hard the performers train. It comes in lots of different
shapes and sizes. The easiest way for a performer to measure the intensity of their training is
to compare the activity they're doing to their 100% effort. Working in different intensity zones
can cause different benefits and changes in a performance body and their fitness. The intensity
in their training sessions must be similar to the one in competitive situations. It is usually
described as low, medium or high. An example, a sprinter who is conducting weight training
sessions if they were to be completing weighted squats, they could look at their 100% and one
repletion. However, if we take a 1500-meter runner and they were wanting to be developing
their muscular endurance they take their 100% figure, but they'd only be lifting between 60
and 80 percent of that weight but for more repetitions. There are different running intensities:
slow pace, moderate pace, fast pace. And also, different weight lifting intensities: light weights,
moderate weights and heavy weights

-Time: The length of sessions, the length of work periods and the length of rest periods. When
tracked over a period of weeks a performer can start to tweak the training regime and make it
slightly harder or slightly easier depending of the results. For example, a performer completing
a circuit training with six stations can increase the level of work, the level of effort or the
intensity of their training by increasing the length of time in each station or reducing the rest
time between one station and another.

-Type: Is the kind od exercise you perform, in other words the specific training method. Is
important to make sure that it matches up to the competitive situation of the performer. Is
important not to complete the same type of training over and over again because performers
motivation could decrease. The type could be used to combat boredom. An example could be
instead of just performing continuous training on a rowing machine they might switch
continuous training on a bike or running. There are three types of activities or exercises:

1. Flexibility: Is the range of motion of joints. It refers to how fluid your movements are
or the ease of movements. It involves stretching and motion in joints. And you lose it
as you get older. For increasing flexibility, you can do yoga, stretching or pilates. Some
common stretches are trunk twist, arm hugs, heel-toe-raise, straight leg high kicks,
knee hugs, toe touch, quad stretch, hamstring stretch, and hip flexor stretch.
2. Strength: Related to resistance training and building muscle mass. It increases the
power in the body and the metabolism and burn calories which decreases body fat. It
 is often alternated with other workouts. It is done with weight training, machines, free
weights, body weight exercises and resistance training exercises such as push-ups,
curl-ups, squats, arm circles and side planks.
3. Cardiovascular: It is considered the base or foundation for the other two categories of
workouts because it impacts heart and lung fitness. Some examples of cardiovascular
fitness would be jogging or running, swimming, cycling, skating and brisk walking. It is
important to do non-stop for at least 20 minutes at a low or medium intensity
whatever activity you perform.

The second category of the principles of training is the spoor via category which stand for:

-Specificity: The training must be link to personal goals. Make the training session adapt to
their needs. For example, a footballer has different functions we could have a striker and a
goalkeeper. A striker is likely to require sprint's and speed training. However, a goalkeeper
needs more reaction and balanced training.

-Progressive Overload: Gradual increase of training intensity, which leads to the body adapting
in order to cope with new demands and stresses. For training to be effective, we have to keep
turning up the intensity of training to keep good results and benefits. Our body finds a way to
improve and cope with the activity better in the next situation. An example, a sprinter who
keeps on squatting the same weight on the rack every single time their body's going to reach a
plateau. Means to ramp up the difficulties.

-Rest and Recovery: We need to allow time for our body to rest in order for it to recover and
be ready for the next training session if not our body could be damaged. An example of
incorporating rest and recovery could be an elite athlete who takes the day off after they just
performed competitively

-Reversibility: Stopping or reducing intensity means the body goes back to how it was before
any training benefits. To avoid this is important to train enough hard in order not progressively
reverse back. If not training would be a waste of time. An example could be a performer just
finished their season and they come into a one- or two-month period of lack of work. If they
don't keep up the demand that they placed on their body during the season, then they could
actually see a reverse.

-Variation: We need to use a wide range of activities, locations and training methods can keep
enjoyment and motivation up. An example could be that for two weeks we might train
Monday, Wednesday and Friday but then to mix that up we might then train Tuesday and
Thursday. To keep their body on its goals, make sure that it's still progressing and their
motivation isn't affected.

-Individuality: Training should be designed according to someone’s personal fitness, skill net,
interest, dislikes and lifestyle needs. Every single athlete needs different training needs. Is
important to incorporate the goals in the training and to design a series of sessions with a
series of workouts that will get in to where they want to be. An example of an error that could
be done could be performer who just wants to get into slightly better shape and his coach put
onto an elite training regime instead of a gradual introduction to training that starts at lower
intensity a few days a week.

-Adaptation: This is the process by which the body goes through during recovery and rest
periods and changes to become better at dealing with training stresses and demands. The
training regime can improve or regress in certain areas in the training regime needs to match
they're both the performer needs to be bear in mind that they might need to tweak certain
aspects of that training regime for it to better suit with the performer as they progress. An
example is if a performer picks up a slight injury or an octoroon competitive situation the
training regime should be adapted to make sure that they're not causing any more damage.
There is a period of rest and recovery into the regime for whichever part of their body was
injured. However, the performer could decide to increase the training of another area
completely different.