FITT2

• Goal


  • Magnets that attract us to higher ground and new horizons
  • Possibility that fulfils dreams
  • Direct attention to important elements of the skills being performed
  • Prolong performer persistence
  • Foster the development of new learning strategies
• Types of goals

  • Process goals
  • Performance goals
  • Outcome goals
• Goal setting

  1. Identifying something what you want to accomplish

  2. Developing an action plan with targets for a team or individual

  3. Tool of strategy implementation and performance management

  4. Most effective performance enhancement strategy

  5. Part of Mental Skills Training
• Types of goal setting

  • Mission statements
  • Vision statement
  • Big Hairy Audacious Goal
  • Management by Objectives
  • Balanced Scorecard
  • S.M.A.R.T.E.R
• S.M.A.R.T.E.R

  • Specific
  • Measurable
  • Achievable/Action oriented
  • Realistic
  • Time bound
  • Exciting
  • Recorded
• Training principles & method

  • Specificity
  • Progression
  • Overload
  • Reversibility
  • Tedium
• FITT principles

  • Frequency
  • Intensity
  • Time
  • Type
• Modalities/Supplementary exercise


  • Warm-up (Static & Dynamic)
  • Game based activity
  • Cool down exercise
• Training methods

  • Continuous training
  • Fartlek
  • Interval
  • Circuit
  • Weight
  • Plyometric
  • HIIT- High Intensity Interval Training
  • Core Training
• Continuous training


  • Exercising without rest intervals
• Continuous training

  • Two types:
  • slow but long distance
  • high intensity
• Fartlek training

  1. Continuous run in which periods of faster running are mixed with periods of easy- or moderate-paced running (not complete rest, as with interval training)

  2. You can use time as the measurement
• Interval training

  • Alternating between strenuous exercise & rest
• Circuit training

  • We perform a number of different activities in a given sequence
• Weight training

  • Enables us to overload our muscles gradually & safely
• Plyometrics


  • A type of exercise training that uses speed and force of different movements to build muscle power
  • Plyometrics training can improve your physical performance and ability to do different activities
  • Develops power
• High Intensity Interval training

  • A type of training that involves a series of low-to high-intensity workouts interspersed with rest or relief periods, the high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity
• Core training


  • Is about power, strength and stabilization, not just a sleek six pack