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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Frequency:
- Begin with 3 sessions per week in early pre-season, gradually increasing to 4 sessions as adaptation occurs.
- Consider the adolescent’s overall training load including technical sessions and physical education classes to prevent overtraining.
Intensity:
- Start at moderate intensity (65-70% MHR) for the first 2-3 weeks to establish base fitness, progressing to moderate-high intensity (70-80% MHR) as conditioning improves.
- Use RPE (Rating of Perceived Exertion) scale of 12-14 initially, progressing to 14-16 to accommodate growth and development considerations.
Time:
- Begin with 20-30 minute sessions and gradually increase to 35-45 minutes as fitness improves.
- For interval training, start with shorter intervals (e.g., 3 minutes work, 2 minutes recovery) and progress to longer work periods (4-5 minutes) with shorter recovery (1-2 minutes).
Type:
- Incorporate varied training modalities including continuous running, fartlek training, and soccer-specific intervals using the ball.
- Small-sided games (3v3, 4v4) with adjusted work-to-rest ratios provide sport-specific conditioning while maintaining motivation for the adolescent athlete.
Progession:
- Should be more gradual for adolescents than adults (approximately 5-10% increase in volume or intensity every 2 weeks), with careful monitoring for signs of fatigue or growth-related issues.
Show Worked Solution
Sample Answer
Frequency:
- Begin with 3 sessions per week in early pre-season, gradually increasing to 4 sessions as adaptation occurs.
- Consider the adolescent’s overall training load including technical sessions and physical education classes to prevent overtraining.
Intensity:
- Start at moderate intensity (65-70% MHR) for the first 2-3 weeks to establish base fitness, progressing to moderate-high intensity (70-80% MHR) as conditioning improves.
- Use RPE (Rating of Perceived Exertion) scale of 12-14 initially, progressing to 14-16 to accommodate growth and development considerations.
Time:
- Begin with 20-30 minute sessions and gradually increase to 35-45 minutes as fitness improves.
- For interval training, start with shorter intervals (e.g., 3 minutes work, 2 minutes recovery) and progress to longer work periods (4-5 minutes) with shorter recovery (1-2 minutes).
Type:
- Incorporate varied training modalities including continuous running, fartlek training, and soccer-specific intervals using the ball.
- Small-sided games (3v3, 4v4) with adjusted work-to-rest ratios provide sport-specific conditioning while maintaining motivation for the adolescent athlete.
Progression:
- Should be more gradual for adolescents than adults (approximately 5-10% increase in volume or intensity every 2 weeks), with careful monitoring for signs of fatigue or growth-related issues.