Fitness, training principles and exercise programming
The training principles and exercise programming domain tests whether you can apply FITT (frequency, intensity, time, type), the principles of training and safe progression to a realistic programme.
Principles
- Specificity: training must resemble the target activity. A 5 km runner needs aerobic running, not only resistance work.
- Overload: increase frequency, intensity, time or type gradually.
- Progression: apply overload in manageable steps; a common guide is no more than about 10% increase in weekly volume.
- Reversibility: fitness is lost when training stops.
- Recovery and individual differences: rest days and adaptation to the performer matter.
Methods
Continuous training suits aerobic base; interval training develops speed and anaerobic capacity; circuit training combines stations; plyometrics develop power; resistance training develops strength. A warm-up raises body temperature and rehearses movement; a cool-down aids recovery.
Worked example
A novice runner can currently jog 20 minutes continuously. In week 1, prescribe 3 sessions of 20 minutes at an easy pace (FITT: 3 × easy × 20 min × continuous running). In week 2, add 5 minutes to one session only, not all three. By week 6, progress to 3 × 30 minutes with one session including 4 × 2-minute faster efforts. The reasoning is to change one variable at a time and keep recovery between sessions.
Traps
Increasing intensity and volume in the same week; confusing frequency with intensity; ignoring specificity; omitting warm-up or cool-down.