1.2.b. Principles of training (and FITT elements) GapFill

When planning a training programme, the key principles of training should be considered in order to maximise the positive impacts of training. There are two acronyms that you should remember: 'SPOR' and 'FITT'.

'SPOR' refers to the key principles of training:

•  SportSupplySpecificitySpecial means that the training should be relevant to the sport in which and/or individual to whom it will be applied.  For example, a 100 m sprinter wouldn’t find the training effects of continuous running particularly effective. 
•  ProportionalProhibitionProgressionProcessing means that the training should gradually get harder and increase in intensity in order for the body to adapt. 
•  OverproductionOver-regulationOverreachOverload is the greater than normal amount of stress placed on the body through exercise that allows the body to adapt. This principle is closely aligned to the 'FITT' principle (below) to prevent a plateau in athletic development. For example, a tennis player may increase the intensity of their training sessions to ensure they are applying enough stress to their body to gain the necessary long-term adaptations from training.
•  RetractionReinforcementReversibilityRevolving must be avoided through correct application of training principles to ensure the body is continuously adapting or maintaining adaptations from training. If training stops, these gains may be lost. For example, a long-distance runner’s muscular endurance will decrease if they cease to train due to an injury.

The principle of overload indicates that training should constantly push the body further than last time. To do this efficiently, the following 'FITT' principles of overload should be followed:

•  FrequencyFrenzyFretfulFifteen – the number of times an individual participates in training (i.e. how often). This can vary depending on the training type and recovery needs. For example, a performer is more likely to train three times a week than twice a day if they feel as though they need more time for recovery.
•  IndignationIntensityInitiationInterval – the level at which a performer is working during the training regime (i.e. how hard). This can vary according to training type, but could include increasing the weight they are lifting or increasing the heart rate level they are working at.
•  TediumTimeTidalTune – the duration of the training session (i.e. how long). For example, one hour of training may be fine for continuous, low-intensity exercise but unsuitable for high-intensity interval training.
•  TinyTediousTypeTraining – refers to the type of exercise being completed; for example, whether it’s aerobic or anaerobic, and the nature of the activity, e.g. continuous training for marathon runners and fartlek training for team-sport players. Activities should be specific to the sport that the performer participates in.