Design a 6-week aerobic training program for a netball center court player using the FITT principle and explain how you would progress the program to ensure continuous improvement. (12 marks)
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Sample Answer
Program overview based on FITT principle:
- Frequency: 3-4 sessions per week (gradually increasing)
- Intensity: 65-85% MHR (progressively increasing)
- Time: 20-45 minutes per session (gradually increasing)
- Type: Combination of continuous training, fartlek, interval training and sport-specific conditioning
Week 1-2: Foundation Phase:
- Frequency: 3 sessions per week
- Intensity: 65-75% MHR (moderate)
- Time: 20-30 minutes per session
- Type: Continuous training (2 sessions) and basic fartlek (1 session)
- Progression rationale: Establishes baseline aerobic fitness and prepares body for higher intensity work to follow
Week 3-4: Development Phase:
- Frequency: 3-4 sessions per week (adding 4th session in week 4)
- Intensity: 70-80% MHR (moderate-high)
- Time: 30-40 minutes per session
- Type: Continuous training (1 session), fartlek (1 session), basic interval training (1-2 sessions)
- Progression rationale: Introduces higher intensity work to improve lactate threshold while maintaining aerobic base
Week 5-6: Specificity Phase:
- Frequency: 4 sessions per week
- Intensity: 75-85% MHR (high)
- Time: 30-45 minutes per session
- Type: Advanced interval training (2 sessions), netball-specific conditioning circuits (1 session), fartlek with court-specific movements (1 session)
- Progression rationale: Incorporates sport-specific movement patterns while maintaining intensity to transfer fitness gains to netball performance
Weekly progression details:
- Week 1: 3 x 20-min continuous runs at 65-70% MHR
- Week 2: 2 x 25-min continuous runs at 70% MHR, 1 x basic fartlek (30 min total with 5 x 2-min efforts at 75% MHR)
- Week 3: 1 x 30-min continuous run at 70-75% MHR, 1 x fartlek (30 min with 6 x 2-min efforts at 75-80% MHR), 1 x interval training (6 x 3-min at 75-80% MHR with 2-min recovery)
- Week 4: 1 x 35-min continuous run at 70-75% MHR, 1 x fartlek (35 min with 7 x 2-min efforts at 75-80% MHR), 2 x interval training (8 x 3-min at 75-80% MHR with 2-min recovery)
- Week 5: 1 x 40-min fartlek with court movements (8 x 2-min at 80% MHR), 2 x advanced intervals (8 x 4-min at 80-85% MHR with 2-min recovery), 1 x netball conditioning circuit (40 min total)
- Week 6: 1 x 45-min fartlek with court movements (10 x 2-min at 80-85% MHR), 2 x advanced intervals (10 x 4-min at 80-85% MHR with 90-sec recovery), 1 x advanced netball conditioning circuit (45 min total)
Adaptation monitoring and progression criteria:
- Heart rate recovery monitored between intervals – when recovery improves by 10+ BPM, increase intensity
- RPE (Rating of Perceived Exertion) collected after each session – when RPE decreases below 7/10 for same workout, increase duration or intensity
- 30-15 Intermittent Fitness Test conducted pre-program and after week 3 to assess aerobic adaptation
- Adjustments made based on individual response rates rather than strictly following predetermined progression
Recovery considerations:
- At least 24 hours between aerobic sessions
- Higher intensity sessions followed by either rest day or lower intensity session
- Hydration and nutrition protocols provided to optimize recovery between sessions
Integration with overall netball training:
- Aerobic sessions scheduled to avoid interference with skill training
- Higher intensity sessions not scheduled before or after games
- Coordination with strength training to prevent excessive fatigue
Show Worked Solution
Sample Answer
Program overview based on FITT principle:
- Frequency: 3-4 sessions per week (gradually increasing)
- Intensity: 65-85% MHR (progressively increasing)
- Time: 20-45 minutes per session (gradually increasing)
- Type: Combination of continuous training, fartlek, interval training and sport-specific conditioning
Week 1-2: Foundation Phase:
- Frequency: 3 sessions per week
- Intensity: 65-75% MHR (moderate)
- Time: 20-30 minutes per session
- Type: Continuous training (2 sessions) and basic fartlek (1 session)
- Progression rationale: Establishes baseline aerobic fitness and prepares body for higher intensity work to follow
Week 3-4: Development Phase:
- Frequency: 3-4 sessions per week (adding 4th session in week 4)
- Intensity: 70-80% MHR (moderate-high)
- Time: 30-40 minutes per session
- Type: Continuous training (1 session), fartlek (1 session), basic interval training (1-2 sessions)
- Progression rationale: Introduces higher intensity work to improve lactate threshold while maintaining aerobic base
Week 5-6: Specificity Phase:
- Frequency: 4 sessions per week
- Intensity: 75-85% MHR (high)
- Time: 30-45 minutes per session
- Type: Advanced interval training (2 sessions), netball-specific conditioning circuits (1 session), fartlek with court-specific movements (1 session)
- Progression rationale: Incorporates sport-specific movement patterns while maintaining intensity to transfer fitness gains to netball performance
Weekly progression details:
- Week 1: 3 x 20-min continuous runs at 65-70% MHR
- Week 2: 2 x 25-min continuous runs at 70% MHR, 1 x basic fartlek (30 min total with 5 x 2-min efforts at 75% MHR)
- Week 3: 1 x 30-min continuous run at 70-75% MHR, 1 x fartlek (30 min with 6 x 2-min efforts at 75-80% MHR), 1 x interval training (6 x 3-min at 75-80% MHR with 2-min recovery)
- Week 4: 1 x 35-min continuous run at 70-75% MHR, 1 x fartlek (35 min with 7 x 2-min efforts at 75-80% MHR), 2 x interval training (8 x 3-min at 75-80% MHR with 2-min recovery)
- Week 5: 1 x 40-min fartlek with court movements (8 x 2-min at 80% MHR), 2 x advanced intervals (8 x 4-min at 80-85% MHR with 2-min recovery), 1 x netball conditioning circuit (40 min total)
- Week 6: 1 x 45-min fartlek with court movements (10 x 2-min at 80-85% MHR), 2 x advanced intervals (10 x 4-min at 80-85% MHR with 90-sec recovery), 1 x advanced netball conditioning circuit (45 min total)
Adaptation monitoring and progression criteria:
- Heart rate recovery monitored between intervals – when recovery improves by 10+ BPM, increase intensity
- RPE (Rating of Perceived Exertion) collected after each session – when RPE decreases below 7/10 for same workout, increase duration or intensity
- 30-15 Intermittent Fitness Test conducted pre-program and after week 3 to assess aerobic adaptation
- Adjustments made based on individual response rates rather than strictly following predetermined progression
Recovery considerations:
- At least 24 hours between aerobic sessions
- Higher intensity sessions followed by either rest day or lower intensity session
- Hydration and nutrition protocols provided to optimize recovery between sessions
Integration with overall netball training:
- Aerobic sessions scheduled to avoid interference with skill training
- Higher intensity sessions not scheduled before or after games
- Coordination with strength training to prevent excessive fatigue