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 physiological adaptations. (10 marks)
--- 24 WORK AREA LINES (style=lined) ---
Show Answers Only
Sample Answer
Individual FITT components for 100 m training:
- Frequency: 3-4 days per week for high-intensity anaerobic sessions allows adequate recovery for ATP-PCr resynthesis
- Intensity: Must exceed 90% of maximum to specifically target fast-twitch muscle fibres and neural recruitment patterns
- Time: Very short work intervals (5-10 seconds) with full recovery (work:rest ratio of 1:10-1:20) ensures ATP-PCr system development
- Type: Must include sprint-specific movements, plyometrics, and resistance training to develop power and acceleration
Interactions between components:
- Increasing intensity requires reducing frequency to prevent neural fatigue and overtraining
- When time (volume) increases, intensity must correspondingly decrease to maintain proper training stimulus
- Type of training affects recovery requirements, influencing optimal frequency (e.g., CNS-intensive training requires more recovery)
- Intensity and time have inverse relationship—as one increases, the other typically decreases
Energy system development:
- ATP-PCr system adaptations include increased creatine phosphate storage and faster resynthesis rates
- Alactic power (ATP-PCr) development requires high intensity, short time, and adequate frequency with full recovery
- Limited glycolytic system development is needed for the final 2-3 seconds of a 100m race
- Aerobic system training at low frequency maintains recovery capacity between high-intensity sessions
Physiological adaptations:
- Neural adaptations include improved motor unit synchronisation and rate coding
- Muscular adaptations focus on type IIx fibre recruitment and hypertrophy
- Enzymatic adaptations enhance ATP-PCr resynthesis and creatine kinase activity
- Neuromuscular efficiency improves through optimal interaction of all FITT components
Periodisation considerations:
- Frequency must be periodised throughout the season—higher in preparation phases, lower near competition
- Intensity progressively increases as competition approaches while volume decreases
- Training type shifts from general to specific as the competitive season approaches
- Monitoring techniques must assess recovery status to optimise FITT components
Individual factors affecting FITT interactions:
- Training age influences how aggressively FITT variables can be manipulated
- Fibre type distribution affects optimal intensity and recovery requirements
- Individual recovery capacity determines frequency tolerance
- Injury history may require modifications to intensity and type components
Show Worked Solution
Sample Answer
Individual FITT components for 100m training:
- Frequency: 3-4 days per week for high-intensity anaerobic sessions allows adequate recovery for ATP-PCr resynthesis
- Intensity: Must exceed 90% of maximum to specifically target fast-twitch muscle fibres and neural recruitment patterns
- Time: Very short work intervals (5-10 seconds) with full recovery (work:rest ratio of 1:10-1:20) ensures ATP-PCr system development
- Type: Must include sprint-specific movements, plyometrics, and resistance training to develop power and acceleration
Interactions between components:
- Increasing intensity requires reducing frequency to prevent neural fatigue and overtraining
- When time (volume) increases, intensity must correspondingly decrease to maintain proper training stimulus
- Type of training affects recovery requirements, influencing optimal frequency (e.g., CNS-intensive training requires more recovery)
- Intensity and time have inverse relationship—as one increases, the other typically decreases
Energy system development:
- ATP-PCr system adaptations include increased creatine phosphate storage and faster resynthesis rates
- Alactic power (ATP-PCr) development requires high intensity, short time, and adequate frequency with full recovery
- Limited glycolytic system development is needed for the final 2-3 seconds of a 100m race
- Aerobic system training at low frequency maintains recovery capacity between high-intensity sessions
Physiological adaptations:
- Neural adaptations include improved motor unit synchronisation and rate coding
- Muscular adaptations focus on type IIx fibre recruitment and hypertrophy
- Enzymatic adaptations enhance ATP-PCr resynthesis and creatine kinase activity
- Neuromuscular efficiency improves through optimal interaction of all FITT components
Periodisation considerations:
- Frequency must be periodised throughout the season—higher in preparation phases, lower near competition
- Intensity progressively increases as competition approaches while volume decreases
- Training type shifts from general to specific as the competitive season approaches
- Monitoring techniques must assess recovery status to optimise FITT components
Individual factors affecting FITT interactions:
- Training age influences how aggressively FITT variables can be manipulated
- Fibre type distribution affects optimal intensity and recovery requirements
- Individual recovery capacity determines frequency tolerance
- Injury history may require modifications to intensity and type components