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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Frequency:
- 3-4 sessions per week with 24-48 hours between sessions to allow for recovery while providing sufficient training stimulus.
- This accounts for the recreational player’s likely participation in tennis matches 1-2 times per week.
Intensity:
- Primarily moderate intensity (65-75% MHR) for continuous training sessions to develop aerobic base, with one session per week at higher intensity (75-85% MHR) using intervals to develop lactate threshold.
- Heart rate monitoring or Rating of Perceived Exertion (12-14 on Borg scale) can be used to ensure appropriate intensity.
Time:
- 20-40 minutes per aerobic training session, with progressive increases of 5-10% every 2 weeks as adaptation occurs.
- Interval sessions would include work periods of 2-4 minutes with 1-2 minute recovery periods, totaling 20-30 minutes of training time.
Type:
- A variety of training modes including court-based movement patterns, continuous running, and interval training with tennis-specific movements.
- Incorporating the racquet during some conditioning sessions increases specificity and maintains technical skill development.
Progression:
- The program would gradually increase in all components over an 8-12 week period, with monitoring of adaptation through tennis-specific fitness tests and on-court performance.
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Sample Answer
Frequency:
- 3-4 sessions per week with 24-48 hours between sessions to allow for recovery while providing sufficient training stimulus.
- This accounts for the recreational player’s likely participation in tennis matches 1-2 times per week.
Intensity:
- Primarily moderate intensity (65-75% MHR) for continuous training sessions to develop aerobic base, with one session per week at higher intensity (75-85% MHR) using intervals to develop lactate threshold.
- Heart rate monitoring or Rating of Perceived Exertion (12-14 on Borg scale) can be used to ensure appropriate intensity.
Time:
- 20-40 minutes per aerobic training session, with progressive increases of 5-10% every 2 weeks as adaptation occurs.
- Interval sessions would include work periods of 2-4 minutes with 1-2 minute recovery periods, totaling 20-30 minutes of training time.
Type:
- A variety of training modes including court-based movement patterns, continuous running, and interval training with tennis-specific movements.
- Incorporating the racquet during some conditioning sessions increases specificity and maintains technical skill development.
Progression:
- The program would gradually increase in all components over an 8-12 week period, with monitoring of adaptation through tennis-specific fitness tests and on-court performance.