MODULE 2 –

Principles of
Training
Program
HOPE 1 – GRADE 11
This module will help you understand the following concepts
about Principles of training and FITT

▰Principles of
Training
▰FITT
▰Circuit Training

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 Objectives:

▰ Understand different concepts under the

principles of training program
▰ Apply the different principles of training
in coming up with their daily activity log
▰ Demonstrate the different exercises
listed on their daily activity log.

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 1. The purpose of principles of
training is for effective training.
2. FITT stands for Frequency,
Intensity, Time and Team.

PRE-TEST 3. Adaptation occurs during the

Read each statement carefully. training.
State TRUE if you think it is
correct, and FALSE if it is not. 4. Variance is simply variation
of training exercise.
5. There are 3 principles under
FIT
“Lesson 1 .
Principles of
Training

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 Principles of Training

▰ In order to maximize the potential of an individual

in terms of physical activity they must follow basic
training principles which they should consider in
coming up with their own training plan or activity
log.

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 Specificity
▰ This principle relates to the type of training that
you do. It should be specific to you and your sport.

▰ The training that you are doing should focus on

improving a specific ability/skill that is needed in
the sport

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 Adaptation/ Progression
▰ The body will react to the training loads imposed by increasing
its ability to cope with those loads. Adaptation occurs during the
recovery period after the training session is completed.

▰ Over time the body becomes accustomed at a given level of

physical activity. This adaptation results in improved efficiency
less effort and less muscle breakdown at that level.

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 Variance
▰ Try to vary your training, to keep you interested and to give your
body a different challenge. Remember a change is as good as a
rest.

▰ Variance is simply variation of training exercise. Athletes do this

for them to lose familiarity during training.

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 Reversibility
▰ Basically, if you stop training then the improvements you have
done will be reversed. If you are ill or have a holiday and do not
train for a period of time, you may not be able to resume training
at the point where you left off.

▰ Reversibility is simply not engaging in training.

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 Individuality
▰ Everyone is different and responds differently to training. Some
people are able to handle higher volumes of training while others
may respond better to higher intensities. This is based on a
combination of factors like genetic ability, predominance of
muscle fiber types, other factors in your life, chronological or
athletic age, and mental state.

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 Rest and Recovery
▰ The body cannot repair itself without rest and time to recover.
Both short periods like hours between multiple sessions in a day
and longer periods like days or weeks to recover from a long
season are necessary to ensure your body does not suffer from
exhaustion or overuse injuries.
▰ Athletes often neglect this. At the basic level, the more you train ,
the more sleep your body needs, despite the adaptations you have
made to said training.
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Lesson 2.
FITT Principle

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 F.I.T.T

▰ FREQUENCY – How often you will exercise

▰ INTENSITY – How hard you will work during exercise
▰ TIME – How long you will exercise during each session
▰ TYPE – An easy one to manipulate to avoid overuse
injuries or weight loss plateaus/ Kind of activity

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Now think!!

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Quiz Time!

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Identify the following:

1. __________is simply variation of training exercise

2. This principle relates to the type of training that you do.
It should be specific to you and your sport.
3. _________ is based on a combination of factors like
genetic ability, predominance of muscle fiber types,
other factors in your life, chronological or athletic age,
and mental state.
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Identify the following:

4. __________occurs during the recovery period after the

training session is completed.
5. _________is simply not engaging in training.
6. It is how often you will exercise
7. How long you will exercise during each session

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Identify the following:

8. It is how hard you will work during exercise

9. It is the kind of activity
10. This principle is needed in order to maximize the
potential of an individual in terms of physical activity

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 Assignment. My Simple Fitness
Program Plan
Create your simple fitness program plan using F.I.T.T
principle. Use the table as guide to your activity,
FITT GOALS FREQUENCY INTENSITY TYPE TIME
(Parts of the (days of the (Light, Moderate, (Kind of (Total
Fitness Plan) week) Extreme) exercise) minutes/hours)
Warm-up
Workout
1.
2.
Cooldown
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