Principles of Training (SPORT FITT)
Specificity – training should be specific to the needs of an individual and the demands of the
sport that they compete in. Specific to muscles used and energy demands
Progressive Overload – overload is working harder than normal while progressive is
increasing the overload gradually as body parts adapt.
Reversibility – if an individual stops or decreases their training level, then fitness and
performance while also decrease. Keep up constant training.
Tedium – refers to boredom. Training should be altered and varied to prevent an athlete
getting bored
Principles of Overload
Frequency – how often you train, as fitness increases the ability to train increases
Intensity – how hard you train, as fitness increases intensity should increase
Time – how long you train for, as fitness increases the length of time spent training
increases
Type – type of training used. Must remain sustainable to gain specific fitness benefits
Frequency, intensity, time and type can be increased when progressively overloading to
help the body adapt and improve further.
For Example a kayaker:
S – movements that are similar to a kayaker’s style they would use in a race
PO – increase resistance to improve power
R – keep a regular schedule
T – different courses and session structure
F – regularly so your muscles are drilled and ready to compete
I – not that intense, one hard run then a break so match a race situation
T – medium length sessions (3 x 1 hour)
T – Interval training (1 hard run then 5 min rest)
Specificity – training should be specific to the needs of an individual and the demands of the
sport that they compete in. Specific to muscles used and energy demands
Progressive Overload – overload is working harder than normal while progressive is
increasing the overload gradually as body parts adapt.
Reversibility – if an individual stops or decreases their training level, then fitness and
performance while also decrease. Keep up constant training.
Tedium – refers to boredom. Training should be altered and varied to prevent an athlete
getting bored
Principles of Overload
Frequency – how often you train, as fitness increases the ability to train increases
Intensity – how hard you train, as fitness increases intensity should increase
Time – how long you train for, as fitness increases the length of time spent training
increases
Type – type of training used. Must remain sustainable to gain specific fitness benefits
Frequency, intensity, time and type can be increased when progressively overloading to
help the body adapt and improve further.
For Example a kayaker:
S – movements that are similar to a kayaker’s style they would use in a race
PO – increase resistance to improve power
R – keep a regular schedule
T – different courses and session structure
F – regularly so your muscles are drilled and ready to compete
I – not that intense, one hard run then a break so match a race situation
T – medium length sessions (3 x 1 hour)
T – Interval training (1 hard run then 5 min rest)
