Components Of Fitness (Skill/Physical) FITT Principles
Frequency – How often you train/work
Balance – The ability to maintain centre of mass over a base of support over a period of time (E.G - Two Weeks)
Co – Ordination – Smooth motion of movement to perform a task Intensity – How hard you work when LEARNING
Reaction Time – Ability to respond to a stimulus (E.G Ball) training.
Agility - Quick movements without losing time or balance Time – How long will you train each AIM
Power – The maximum amount of force generated by a muscle or muscle group. session. A
Type – What method of training is used.
Muscular Endurance – Ability for a muscular group to work efficiently and effectively
over a period of time.
Aerobic Endurance –Cardio respiratory (Heart & Lungs) working effectively to provide
Additional Principles Of Training
nutrients to the muscles that need them.
Specificity – Ensuring the training is specific to the sport.
Speed – How much time an athlete takes to cover a specific distance.
Progressive Overload – Increasing the demands past the normal body limits.
Flexibility – The range of movement in the joints of the body.
Adaptation – How the body reacts by increasing its ability to cope.
Body Composition – Fat mass to fat free mass.
Reversibility – The time taken for the effects of the training to be undone.
Tedium - Varying the training to avoid boredom.
Variation – Changing the training to avoid boredom.
Individual – Can the training be tailored to an individual’s needs.
Rest & Recovery – The time between training where the body recovers.
Training Zones Measuring Intensity
Aerobic Training Zone – With Oxygen 60-85% Heart Rate Max Pulse Rate – Expansion of the artery to allow blood to flow through.
Anaerobic Training Zone – Without Oxygen 86+% Heart Rate Max How To Record Pulse Rate
Carotid – Neck
Lower Threshold – 60% Heart Rate Max Radial – Wrist
Upper Threshold – 85% Heart Rate Max Femoral – Groin
Temporal – Temple
15 Seconds = Pulse Rate
1- Heart Rate Max – 220 Borg Scale
Heart Rate – Allows us to see if we are working at the right intensity
– 37 = 183 BPM RPE- Rate Of Perceived Exertion
How To Record Heart Rate
2- Lower = 0.6 X 183 RPE X 10 = Heart Rate (BPM)
15 Seconds X 4 = Heart Rate (BPM)
=110 BPM Borg Scale – 6-20
Heart Rate Max – Estimation of the maximum possible heart rate
3- Upper = 0.85 x 183 =
How To Record Heart Rate Max
156 BPM
220 – Age = Estimate Of Heart Rate Max (BPM)
110 – 156 BPM ->
37-Year-Old – 220 – 37 = 183 BPM
Training Zone
Frequency – How often you train/work
Balance – The ability to maintain centre of mass over a base of support over a period of time (E.G - Two Weeks)
Co – Ordination – Smooth motion of movement to perform a task Intensity – How hard you work when LEARNING
Reaction Time – Ability to respond to a stimulus (E.G Ball) training.
Agility - Quick movements without losing time or balance Time – How long will you train each AIM
Power – The maximum amount of force generated by a muscle or muscle group. session. A
Type – What method of training is used.
Muscular Endurance – Ability for a muscular group to work efficiently and effectively
over a period of time.
Aerobic Endurance –Cardio respiratory (Heart & Lungs) working effectively to provide
Additional Principles Of Training
nutrients to the muscles that need them.
Specificity – Ensuring the training is specific to the sport.
Speed – How much time an athlete takes to cover a specific distance.
Progressive Overload – Increasing the demands past the normal body limits.
Flexibility – The range of movement in the joints of the body.
Adaptation – How the body reacts by increasing its ability to cope.
Body Composition – Fat mass to fat free mass.
Reversibility – The time taken for the effects of the training to be undone.
Tedium - Varying the training to avoid boredom.
Variation – Changing the training to avoid boredom.
Individual – Can the training be tailored to an individual’s needs.
Rest & Recovery – The time between training where the body recovers.
Training Zones Measuring Intensity
Aerobic Training Zone – With Oxygen 60-85% Heart Rate Max Pulse Rate – Expansion of the artery to allow blood to flow through.
Anaerobic Training Zone – Without Oxygen 86+% Heart Rate Max How To Record Pulse Rate
Carotid – Neck
Lower Threshold – 60% Heart Rate Max Radial – Wrist
Upper Threshold – 85% Heart Rate Max Femoral – Groin
Temporal – Temple
15 Seconds = Pulse Rate
1- Heart Rate Max – 220 Borg Scale
Heart Rate – Allows us to see if we are working at the right intensity
– 37 = 183 BPM RPE- Rate Of Perceived Exertion
How To Record Heart Rate
2- Lower = 0.6 X 183 RPE X 10 = Heart Rate (BPM)
15 Seconds X 4 = Heart Rate (BPM)
=110 BPM Borg Scale – 6-20
Heart Rate Max – Estimation of the maximum possible heart rate
3- Upper = 0.85 x 183 =
How To Record Heart Rate Max
156 BPM
220 – Age = Estimate Of Heart Rate Max (BPM)
110 – 156 BPM ->
37-Year-Old – 220 – 37 = 183 BPM
Training Zone
