Describe the FITT principle and its application to anaerobic training. (4 marks)
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Sample Answer
- The FITT principle provides a framework for designing effective training programs using Frequency (how often), Intensity (how hard), Time (duration), and Type (exercise selection).
- For anaerobic training, frequency involves 2-4 sessions weekly with 48-72 hours recovery between sessions to allow muscle repair.
- Intensity requires high effort at 80-95% MHR or maximum effort to effectively target ATP-PCr and glycolytic systems.
- Time features short work intervals of 10-60 seconds with rest periods 2-3 times longer than work periods.
- Type includes sprint intervals, plyometrics, resistance training, and sport-specific high-intensity drills that develop power and speed through ATP-PCr and glycolytic pathways.
Show Worked Solution
Sample Answer
- The FITT principle provides a framework for designing effective training programs using Frequency (how often), Intensity (how hard), Time (duration), and Type (exercise selection).
- For anaerobic training, frequency involves 2-4 sessions weekly with 48-72 hours recovery between sessions to allow muscle repair.
- Intensity requires high effort at 80-95% MHR or maximum effort to effectively target ATP-PCr and glycolytic systems.
- Time features short work intervals of 10-60 seconds with rest periods 2-3 times longer than work periods.
- Type includes sprint intervals, plyometrics, resistance training, and sport-specific high-intensity drills that develop power and speed through ATP-PCr and glycolytic pathways.