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E1 Principles of Fitness Training Programme Design GapFill
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When planning a training programme, the key principles of training should be applied in order to maximise the benefits of training.
Principles of training:
- 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.
- means that the training should gradually get harder and increase in intensity in order for the body to adapt.
- is when a greater amount of stress than normal is placed on the body. This principle is closely aligned to the above principle to prevent a plateau in athletic development. For example, a tennis player might gradually 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.
- must be avoided through correct application of training principles to ensure the body is continuously adapting or maintaining adaptations from training. If training ceases, the gains made may be lost. For example, the muscular endurance of a long-distance runner will decrease if they cease to train due to an injury.
- Rest and recovery – Although long-term absences from training are counterproductive, short-term omission is necessary for the body to repair damaged tissues and replenish energy stores that might have been used during exercise.
- – Application of the above principles will ensure the body is responding positively through improvements in both structural and functional properties relating to the type of training completed.
- – This principle is important in not only preventing tedium from a repetitive training programme, but also to provide additional stimuli that will result in further adaptations.
- Individual needs – It is important for training to be tailored towards the participant's preferences to enhance engagement and adherence over the long term. If a person-centred approach isn't adopted, then the participant might lose interest and motivation in the training process, resulting in premature dropout.
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 should be followed:
| 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. | |
| 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. | |
| 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. | |
| 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. |