Analyse how the different components of the FITT principle interact with each other when designing a 4-week anaerobic training program for a rugby league player, demonstrating how systematic training progression can be achieved. (8 marks)
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Sample Answer
Overview Statement:
- The FITT principle components interact systematically to enable structured anaerobic training progression for rugby league demands.
- Key relationships exist between intensity and frequency, time and recovery patterns, demonstrating how systematic progression depends on coordinated component manipulation.
Component Relationship 1:
- Intensity and frequency work together to create training progression while maintaining quality.
- Week 1 establishes 85-90% maximum effort twice weekly allowing adequate recovery between sessions.
- As training progresses, intensity demands increase through reduced rest periods which necessitates careful frequency monitoring.
- This relationship demonstrates how higher intensity training limits frequency options – Week 4’s maximum intensity efforts require maintained frequency to prevent overtraining.
- The interaction reveals that intensity progression must balance with recovery capacity.
Component Relationship 2:
- Time components interact directly with training progression through work-to-rest ratio manipulation.
- Week 1 uses 1:4 ratios (15 seconds work, 60 seconds recovery) progressing systematically to 1:2 ratios by Week 4.
- This progression affects training stimulus by forcing greater anaerobic system demands.
- Volume increases connect to time manipulation – Week 3 increases repetitions from 10 to 12 while maintaining work periods.
- These interactions show how time progression enables systematic overload without changing exercise types.
Implications and Synthesis:
- Component relationships reveal how systematic progression requires coordinated FITT manipulation rather than isolated changes.
- The significance is that successful anaerobic development depends on understanding how intensity increases affect recovery needs and frequency limitations.
- This integrated approach ensures continuous improvement for rugby league’s explosive demands while maintaining training quality through structured component interactions.
Show Worked Solution
Sample Answer
Overview Statement:
- The FITT principle components interact systematically to enable structured anaerobic training progression for rugby league demands.
- Key relationships exist between intensity and frequency, time and recovery patterns, demonstrating how systematic progression depends on coordinated component manipulation.
Component Relationship 1:
- Intensity and frequency work together to create training progression while maintaining quality.
- Week 1 establishes 85-90% maximum effort twice weekly allowing adequate recovery between sessions.
- As training progresses, intensity demands increase through reduced rest periods which necessitates careful frequency monitoring.
- This relationship demonstrates how higher intensity training limits frequency options – Week 4’s maximum intensity efforts require maintained frequency to prevent overtraining.
- The interaction reveals that intensity progression must balance with recovery capacity.
Component Relationship 2:
- Time components interact directly with training progression through work-to-rest ratio manipulation.
- Week 1 uses 1:4 ratios (15 seconds work, 60 seconds recovery) progressing systematically to 1:2 ratios by Week 4.
- This progression affects training stimulus by forcing greater anaerobic system demands.
- Volume increases connect to time manipulation – Week 3 increases repetitions from 10 to 12 while maintaining work periods.
- These interactions show how time progression enables systematic overload without changing exercise types.
Implications and Synthesis:
- Component relationships reveal how systematic progression requires coordinated FITT manipulation rather than isolated changes.
- The significance is that successful anaerobic development depends on understanding how intensity increases affect recovery needs and frequency limitations.
- This integrated approach ensures continuous improvement for rugby league’s explosive demands while maintaining training quality through structured component interactions.