Evaluate how the four components of the FITT principle interact when designing a training program for a 100 m sprinter. In your response, address how each component affects the body's energy systems and fitness improvements. (12 marks)
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Sample Answer
Evaluation Statement:
- The FITT components demonstrate highly effective interaction for sprint training when properly integrated.
- Key criteria include energy system targeting, movement skill development, and component relationships.
Energy System Targeting:
- Intensity at 90-100% maximum strongly meets ATP-PCr system requirements, using immediate energy stores within 10 seconds.
- Time components of 5-10 second efforts prove optimal for developing explosive power.
- While frequency allows energy system recovery, excessive sessions fail to achieve fitness improvements.
- The evidence indicates that proper intensity-time combination drives improved energy storage capacity.
Movement Skill Development:
- High-intensity efforts effectively develop explosive muscle fibres essential for sprinting speed.
- Short time intervals maintain movement quality throughout efforts, preventing fatigue-induced technique breakdown.
- Frequency at 3-4 sessions adequately fulfils skill learning needs while avoiding excessive muscle fatigue.
- Sprint-specific training types prove superior for developing speed and power coordination.
Component Relationships:
- Evidence supporting integration includes inverse relationships between variables – increasing intensity necessitates reduced frequency or duration.
- Work-to-rest ratios of 1:10-20 demonstrate time-recovery connections for maintaining training quality.
- Although effective for power development, excessive intensity without adequate recovery proves insufficient for consistent improvement.
- Type selection influences all other components through specific fatigue patterns.
Final Evaluation:
- Weighing these factors shows optimal interaction occurs through careful manipulation.
- The strengths outweigh the weaknesses because integrated programming maximises explosive development while preventing overtraining.
- Most effective programs adjust components inversely – as competition approaches, intensity increases while volume decreases.
- While strong in isolation, components prove less suitable for performance without systematic integration.
- Sprint performance ultimately depends on balancing maximum effort training with complete recovery.
Show Worked Solution
Sample Answer
Evaluation Statement:
- The FITT components demonstrate highly effective interaction for sprint training when properly integrated.
- Key criteria include energy system targeting, movement skill development, and component relationships.
Energy System Targeting:
- Intensity at 90-100% maximum strongly meets ATP-PCr system requirements, using immediate energy stores within 10 seconds.
- Time components of 5-10 second efforts prove optimal for developing explosive power.
- While frequency allows energy system recovery, excessive sessions fail to achieve fitness improvements.
- The evidence indicates that proper intensity-time combination drives improved energy storage capacity.
Movement Skill Development:
- High-intensity efforts effectively develop explosive muscle fibres essential for sprinting speed.
- Short time intervals maintain movement quality throughout efforts, preventing fatigue-induced technique breakdown.
- Frequency at 3-4 sessions adequately fulfils skill learning needs while avoiding excessive muscle fatigue.
- Sprint-specific training types prove superior for developing speed and power coordination.
Component Relationships:
- Evidence supporting integration includes inverse relationships between variables – increasing intensity necessitates reduced frequency or duration.
- Work-to-rest ratios of 1:10-20 demonstrate time-recovery connections for maintaining training quality.
- Although effective for power development, excessive intensity without adequate recovery proves insufficient for consistent improvement.
- Type selection influences all other components through specific fatigue patterns.
Final Evaluation:
- Weighing these factors shows optimal interaction occurs through careful manipulation.
- The strengths outweigh the weaknesses because integrated programming maximises explosive development while preventing overtraining.
- Most effective programs adjust components inversely – as competition approaches, intensity increases while volume decreases.
- While strong in isolation, components prove less suitable for performance without systematic integration.
- Sprint performance ultimately depends on balancing maximum effort training with complete recovery.