Principles of training

• FITT/Basic Training Principles

  
  

  Frequency Intensity Time Type
• SPORT & R&R/Additional Principles of Training

  • Specificity
  • Progressive Overload
  • Adaptation
  • Reversibility
  • Variation
  • Rest & Recovery
• Frequency

  refers to the number of times exercise is undertaken each week.
• Intensity

  how hard the exercise is
• Time

  how long the sessions last for
• Type

  refers to the nature of the exercise that the performer completes
• Specificity, and individual differences and needs

  means focusing training on activities relevant to an individual’s sporting goals and needs.
• Progressive Overload

  training at an appropriate intensity and gradually increasing the amount of stress we place on our bodies in order for fitness gains to occur
• Adaptation

  encouraging body to change to suit the new stresses being placed upon it.

  it becomes stronger or faster than it was as a result.

  occurs in the recovery period after a training session.
• Reversibility


  If bodies are not challenged, any strength, tone, or skill gains that have previously been made will be reversed.

  Use it or lose it babe
• Variation


  important to vary a training programme so that you don’t get bored and you continue to enjoy your exercise sessions
• Rest and Recovery

  its important to remember that our bodies require time to rest and recover after exercise, so there is time for adaptation to take place.

  if body is over-trained it will cease to make progress, and can even begin to lose strength and fitness.