FITT and types of training
FITT
is a way to plan, and overload, a training programme:
- Frequency: how often you train, such as three times a week
- how hard you train, such as the heart rate you work at
- Time: how long each session lasts
- Type: the kind of training, chosen to suit the activity.
Increasing the frequency, intensity or time is how you apply .
Key terms
FITT: a worked example
A 15-year-old hockey player wants to improve her cardiovascular endurance over 8 weeks.
| Weeks 1 to 4 | Weeks 5 to 8 | |
|---|---|---|
| Frequency | 2 sessions a week | 3 sessions a week |
| Working at a heart rate of about 140 bpm | About 150 bpm | |
| Time | 25 minutes | 30 minutes |
| Type | Fartlek running, with sprints and changes of direction | Fartlek running |
In weeks 5 to 8 she increases the frequency, intensity and time: this is , applied progressively. The type stays specific to hockey.
Types of training
| Type | How it works | Improves | Suits |
|---|---|---|---|
| Steady, moderate exercise with no rest, for 20 minutes or more | Cardiovascular endurance | Long-distance running | |
| Continuous running, changing speed and terrain | Cardiovascular endurance, speed | Football | |
| Periods of work, each followed by rest | Cardiovascular endurance or speed | Swimming | |
| Exercises at stations, with rest between | Muscular endurance, and more | Netball | |
| Weight | Sets and repetitions of lifts | Strength or muscular endurance | Rugby |
| Jumping, hopping and bounding | Power | Basketball | |
| Short, near-maximum bursts with short recoveries | Cardiovascular endurance, speed | Hockey |
Circuit, weight, plyometric and HIIT training are all kinds of interval training. 'Fartlek' is Swedish for 'speed play'.
Key terms
Advantages and disadvantages
| Type | Advantage | Disadvantage |
|---|---|---|
| Needs little equipment; easy to do | Can be boring; has no changes of pace, unlike games | |
| Varied and specific to games | Hard to measure; needs self-motivation | |
| Easy to adapt to any sport | Very hard work | |
| Can be made specific; suits groups | Takes time and equipment to set up | |
| Weight | Progress is easy to measure | Risk of injury with poor technique; needs supervision |
| Develops power with little equipment | High impact; risk of injury and soreness | |
| Takes little time | Very demanding; not for beginners |
Weight training for uses heavy weights and few repetitions; for , lighter weights and many repetitions.