Apply the principles of training and select appropriate training methods to design a program that improves a targeted component of fitness.

What this dot point is asking

You must be able to apply the training principles, use FITT to set the dose of training, choose a training method that targets the right component of fitness, and explain the physiological adaptation that results.

The FITT variables

FITT is how you describe and adjust the training dose.

• Frequency: how often you train (sessions per week).
• Intensity: how hard, often set as a percentage of maximum heart rate (HRmax) or of one-repetition maximum (1RM) for resistance work.
• Time: how long each session or work bout lasts.
• Type: the kind of training, which must be specific to the goal.

The principles of training

• Specificity: adaptations are specific to the system, muscles and energy pathway you train. Training the aerobic system will not improve a 100 m sprint; you must train the way you intend to perform.
• Progressive overload: to keep adapting, the training stimulus must gradually exceed what the body is accustomed to. Overload first, then progress the load as fitness improves.
• Reversibility: "use it or lose it." Adaptations are lost when training stops, with aerobic fitness declining faster than strength.
• Individuality: the same program produces different responses because of genetics, training age and starting fitness.
• Variety: varying sessions maintains motivation and reduces overuse injury without losing specificity.
• Recovery: adaptation occurs during rest, not during the session itself. Too little recovery leads to overtraining; this is the basis of periodisation.

Training methods and their adaptations

Continuous training is sustained submaximal work (for example a 40-minute run below the lactate inflection point). It targets the aerobic system. Adaptations include a larger stroke volume, increased capillary and mitochondrial density, greater oxidative enzyme activity and a raised VO2max, which together lower resting and submaximal heart rate.

Interval training alternates work bouts with recovery. Short, near-maximal intervals with long rests develop the ATP-PC system; high-intensity efforts of around 30 seconds to 2 minutes with incomplete recovery develop anaerobic glycolytic tolerance and raise the lactate inflection point. Long aerobic intervals build VO2max efficiently.

Resistance (weight) training uses external load. High load and low repetitions (for example 85 percent 1RM, 3-6 reps) develop maximal strength, partly through neural adaptation early on and later through muscle fibre hypertrophy. Lower load and higher repetitions develop muscular endurance.

Plyometric training uses fast eccentric-to-concentric movements (bounding, depth jumps) to develop power by exploiting the stretch-shortening cycle.

Flexibility training (static, dynamic or PNF stretching) increases range of motion at a joint.

Designing a program

A sound program states the athlete's goal, the targeted fitness component, the chosen method, and the FITT prescription, then builds in progression and recovery. For example, to raise the lactate inflection point of a netballer you might prescribe high-intensity interval running three times a week, at 85-90 percent HRmax, in repeated 60-90 second bouts, progressed by adding bouts every fortnight.