Describe how you would apply the FITT principle to design an aerobic training program for a beginner jogger. (3 marks)
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Sample Answer
Frequency
- 3 sessions per week allowing for adequate recovery between sessions for a beginner.
Intensity
- Low to moderate intensity (50-60% of maximum heart rate) to build an aerobic base without causing excessive fatigue.
Time
- Start with 20-30 minutes per session and gradually increase as fitness improves.
- The program would start with shorter sessions that incorporate walking breaks when needed to build the participant’s confidence and avoid injury.
Type
- Continuous jogging at a steady pace on flat terrain to develop basic aerobic endurance.
Show Worked Solution
Sample Answer
Frequency
- 3 sessions per week allowing for adequate recovery between sessions for a beginner.
Intensity
- Low to moderate intensity (50-60% of maximum heart rate) to build an aerobic base without causing excessive fatigue.
Time
- Start with 20 – 30 minutes per session and gradually increase as fitness improves.
- The program would start with shorter sessions that incorporate walking breaks when needed to build the participant’s confidence and avoid injury.
Type
- Continuous jogging at a steady pace on flat terrain to develop basic aerobic endurance.