Explain how you would apply the FITT principle when designing an aerobic training program for an adolescent soccer player focusing on pre-season conditioning. (5 marks)
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Sample Answer
- Begin with 3 sessions weekly in early pre-season, then increasing to 4 sessions as fitness improves because this allows recovery while building aerobic base essential for soccer’s continuous running demands.
- Start intensity at 65-70% MHR for first 2-3 weeks to establish base fitness, then progress to 70-80% MHR as conditioning improves because gradual increases prevent overload in developing athletes.
- Monitor intensity through heart rate zones because this ensures consistent training stimulus while accommodating adolescent growth variations that can affect training responses.
- Begin with 20-30 minute sessions, progressively increasing to 35-45 minutes because longer durations develop the aerobic capacity needed for 90-minute match demands.
- Vary between continuous running, fartlek training and soccer-specific drills with the ball because this maintains engagement while building aerobic foundation required for match fitness.
- Include small-sided games (3v3, 4v4) as these maintain skill development while providing aerobic stimulus specific to soccer movement patterns.
- Progressive overload occurs by increasing duration first, then frequency, finally intensity because this gradual progression prevents overtraining in adolescent athletes whose bodies are still developing.
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Sample Answer
- Begin with 3 sessions weekly in early pre-season, then increasing to 4 sessions as fitness improves because this allows recovery while building aerobic base essential for soccer’s continuous running demands.
- Start intensity at 65-70% MHR for first 2-3 weeks to establish base fitness, then progress to 70-80% MHR as conditioning improves because gradual increases prevent overload in developing athletes.
- Monitor intensity through heart rate zones because this ensures consistent training stimulus while accommodating adolescent growth variations that can affect training responses.
- Begin with 20-30 minute sessions, progressively increasing to 35-45 minutes because longer durations develop the aerobic capacity needed for 90-minute match demands.
- Vary between continuous running, fartlek training and soccer-specific drills with the ball because this maintains engagement while building aerobic foundation required for match fitness.
- Include small-sided games (3v3, 4v4) as these maintain skill development while providing aerobic stimulus specific to soccer movement patterns.
- Progressive overload occurs by increasing duration first, then frequency, finally intensity because this gradual progression prevents overtraining in adolescent athletes whose bodies are still developing.