Explain how you would apply each component of the FITT principle when designing an aerobic training program for a recreational tennis player. (5 marks)
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- The FITT principle provides a framework using Frequency, Intensity, Time and Type for designing effective training programs.
- For a recreational tennis player allowing 3-4 sessions weekly for frequency provides sufficient aerobic stimulus while still having 48-72 hours recovery between sessions. This helps prevent overtraining in recreational athletes.
- Adopting an intensity of 65-75% MHR which is in the moderate zone, effectively develops aerobic capacity without excessive fatigue for non-competitive athletes.
- Including one session at 75-80% MHR weekly so players develop their lactate buffering capacity, enhances rally endurance during longer matches.
- Recreational players will benefit from sessions of 30-40 minutes for time because this duration stimulates cardiovascular improvements while maintaining quality.
- Progressing session duration by 5-10% every two weeks provides gradual increases that allow fitness development without injury risk.
- A combination of continuous running with tennis-specific movements is suitable for type and enables aerobic fitness development, while maintaining sport-specific patterns.
- On-court drills at moderate intensity should be included as this integrates skill maintenance with aerobic development.
- Moderate intensity training enables higher frequency because recovery demands remain manageable, optimising aerobic development for recreational tennis players.
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Sample Answer
- The FITT principle provides a framework using Frequency, Intensity, Time and Type for designing effective training programs.
- For a recreational tennis player allowing 3-4 sessions weekly for frequency provides sufficient aerobic stimulus while still having 48-72 hours recovery between sessions. This helps prevent overtraining in recreational athletes.
- Adopting an intensity of 65-75% MHR which is in the moderate zone, effectively develops aerobic capacity without excessive fatigue for non-competitive athletes.
- Including one session at 75-80% MHR weekly so players develop their lactate buffering capacity, enhances rally endurance during longer matches.
- Recreational players will benefit from sessions of 30-40 minutes for time because this duration stimulates cardiovascular improvements while maintaining quality.
- Progressing session duration by 5-10% every two weeks provides gradual increases that allow fitness development without injury risk.
- A combination of continuous running with tennis-specific movements is suitable for type and enables aerobic fitness development, while maintaining sport-specific patterns.
- On-court drills at moderate intensity should be included as this integrates skill maintenance with aerobic development.
- Moderate intensity training enables higher frequency because recovery demands remain manageable, optimising aerobic development for recreational tennis players.