Describe how you would modify each component of the FITT principle throughout an 8-week aerobic training program for a recreational soccer player. Use examples to support your answer. (6 marks)
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Sample Answer
Frequency
- Weeks 1-2: Start with 3 sessions weekly to establish routine without overtraining.
- Weeks 3-6: Increase to 4 sessions as as fitness base develops.
- Weeks 7-8: Maintain 4-5 sessions, ensuring recovery before matches.
Intensity
- Weeks 1-2: 60-70% MHR builds aerobic base safely.
- Weeks 3-4: Progress to 70-75% MHR as conditioning improves.
- Weeks 5-6: Include intervals at 75-80% MHR developing lactate threshold.
- Weeks 7-8: Incorporate match-intensity periods at 80-85% MHR.
Time
- Weeks 1-2: 30-minute sessions prevent excessive fatigue.
- Weeks 3-4: Extend to 40 minutes building endurance capacity.
- Weeks 5-6: 45-50 minutes with varied intensities.
- Weeks 7-8: 60 minutes matching game duration requirements.
Type
- Weeks 1-2: Continuous jogging establishing base fitness.
- Weeks 3-4: Add fartlek training introducing speed variations.
- Weeks 5-6: Include ball work maintaining 70%+ MHR through dribbling circuits.
- Weeks 7-8: Small-sided games (4v4) combining fitness with tactical practice.
Progressive overload:
- Systematic increases occur across all training variables.
- Each phase builds upon previous weeks’ foundation.
- Soccer-specific elements increase throughout the program duration.
Show Worked Solution
Sample Answer
Frequency
- Weeks 1-2: Start with 3 sessions weekly to establish routine without overtraining.
- Weeks 3-6: Increase to 4 sessions as as fitness base develops.
- Weeks 7-8: Maintain 4-5 sessions, ensuring recovery before matches.
Intensity
- Weeks 1-2: 60-70% MHR builds aerobic base safely.
- Weeks 3-4: Progress to 70-75% MHR as conditioning improves.
- Weeks 5-6: Include intervals at 75-80% MHR developing lactate threshold.
- Weeks 7-8: Incorporate match-intensity periods at 80-85% MHR.
Time
- Weeks 1-2: 30-minute sessions prevent excessive fatigue.
- Weeks 3-4: Extend to 40 minutes building endurance capacity.
- Weeks 5-6: 45-50 minutes with varied intensities.
- Weeks 7-8: 60 minutes matching game duration requirements.
Type
- Weeks 1-2: Continuous jogging establishing base fitness.
- Weeks 3-4: Add fartlek training introducing speed variations.
- Weeks 5-6: Include ball work maintaining 70%+ MHR through dribbling circuits.
- Weeks 7-8: Small-sided games (4v4) combining fitness with tactical practice.
Progressive overload:
- Systematic increases occur across all training variables.
- Each phase builds upon previous weeks’ foundation.
- Soccer-specific elements increase throughout the program duration.