Explain 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
- Begin with 3 sessions per week in weeks 1-2
- Progress to 4 sessions in weeks 3-6
- Maintain 4-5 sessions in weeks 7-8 to progressively overload without causing overtraining.
Intensity
- Start at 60-70% MHR in weeks 1-2
- Increase to 70-80% MHR in weeks 3-6
- Incorporate interval training at 80-85% MHR in weeks 7-8 to develop both aerobic capacity and anaerobic threshold necessary for soccer.
Time
- Begin with 30-minute sessions
- Progress to 45 minutes by weeks 3-4
- Increase to 60-minute sessions by weeks 7-8 to match game duration requirements.
Type
- Mix of continuous running, fartlek training incorporating direction changes similar to soccer movements, and sport-specific drills that maintain elevated heart rate.
Examples
- Week 1-2: 30-minute continuous jog at 65% MHR, 3 times per week
- Week 3-4: 45-minute fartlek training with periods at 75% MHR, 4 times per week
- Week 5-6: 50-minute sessions incorporating soccer-specific drills at 75-80% MHR, 4 times per week
- Week 7-8: 60-minute training incorporating soccer-specific drills and intervals at 80-85% MHR, 4-5 times per week
Show Worked Solution
Sample Answer
Frequency
- Begin with 3 sessions per week in weeks 1-2
- Progress to 4 sessions in weeks 3-6
- Maintain 4-5 sessions in weeks 7-8 to progressively overload without causing overtraining.
Intensity
- Start at 60-70% MHR in weeks 1-2
- Increase to 70-80% MHR in weeks 3-6
- Incorporate interval training at 80-85% MHR in weeks 7-8 to develop both aerobic capacity and anaerobic threshold necessary for soccer.
Time
- Begin with 30-minute sessions
- Progress to 45 minutes by weeks 3-4
- Increase to 60-minute sessions by weeks 7-8 to match game duration requirements.
Type
- Mix of continuous running, fartlek training incorporating direction changes similar to soccer movements, and sport-specific drills that maintain elevated heart rate.
Examples
- Week 1-2: 30-minute continuous jog at 65% MHR, 3 times per week
- Week 3-4: 45-minute fartlek training with periods at 75% MHR, 4 times per week
- Week 5-6: 50-minute sessions incorporating soccer-specific drills at 75-80% MHR, 4 times per week
- Week 7-8: 60-minute training incorporating soccer-specific drills and intervals at 80-85% MHR, 4-5 times per week