This document discusses the principles of training, including the FITT principles of frequency, intensity, time, and type of training. It explains that training needs to be regular and consistent to produce adaptations while avoiding overtraining. Intensity needs to be managed appropriately for the individual and training goal. A variety of training methods and progressive overload over time are important to continued improvement without plateauing. Specificity of training and adequate rest are also principles to keep in mind for optimal training.

1. Presented by Mubeen
Roll no 22011512-035
Department PESS
Course title
Course code PE100
Presented to Sir Syed Muhammad
Ishaq
Topic Principle of training
and coaching
PESS

2. Principles of Training
 For any training programme to improve
an athletes performance, the coach, or
the athlete themselves should follow
some basic training principles.
 Basic training programmes sometimes
use the FITT principles.

3. The FITT Principle
 The FITT Principle is a basic framework
for training programmes that will
improve performance:
 Frequency: how often you exercise
 Intensity: how hard you work
 Time: how long you spend exercising
 Type: of training you are doing
 We will look at some more detailed
principles which are derived from the
FITT Principle.
 However, firstly lets look at FITT.

4. Frequency
 The training frequency, or, how often you will
train is dependent on;
 The type of training that is being done (strength
or endurance, etc, etc) and…..
 The type of sport or activity you are training for.
 We can, however, make the following general
statements:
 Endurance athletes: Should train 4 - 6 times per week
 Non-Endurance athletes : 2-4 times per week

5. Frequency
Summary
Training needs to be regular and consistent for
your body to be able to adapt and improve.
The frequency of training sessions is important,
because…….
If you don’t train frequently enough, you will not
produce enough stimulation for the body to make
positive adaptations and improve and…..
if you train too often, you risk being too tired to
train effectively, becoming stale or getting injured.

6. Intensity
 Knowing how hard to work during a training
session is important if you want to improve in
performance.
 If intensity is too high you risk fatiguing too
early and not finishing a training session. If
intensity is too low you risk not working hard
enough and you will not get improvements in
fitness or performance.

7. Intensity
Training intensity can be managed
many different ways, because there are
many different ways & reasons to train.
 You can train using different target heart rate zones.
 You can train for longer sessions (60mins instead of 30)
 You can train for longer periods of time (6 wks instead of 4)
 You can increase resistance in resistance training
 You can decrease rest periods between exercises
 You can train at a faster tempo
 You can run dragging a tyre or paddle towing a bucket

8. Time
 The length of a training session will be
determined by a number of factors
including:
 What type of training you are doing
 What you are training for
 Which fitness component(s) you are
working at developing

9. Type
Resistance
Training
Circuit
Training
Interval
Training
Callisthenics
Plyometric
Training
Continuous
Training
Types of
Training

10. The Principles of Training
 Progressive
Overload
 Variety
 Specificity
 Reversibility
 Rest

11. Progressive Overload
 This is the foundation principle behind all
training programmes.
 If an individual wants to improve their fitness
or performance they must exercise at an
intensity greater than his or her existing
capacity.
 If the training load exceeds the load to which
the body is accustomed, the body will adapt
and make improvements.

12. Progressive Overload
 The body cant adapt overnight to increased
demands. It can only adapt gradually or
progressively.
 Exercising too hard or too soon, can lead to
injury, over tiredness and premature burn
out.
 Also; your training program must get harder
& harder (increase in intensity) as your skill
and fitness levels get better and better, or…..
you will plateau and stop improving.

13. Variety
 They say ‘variety is the spice of life’. This saying
applies equally to the training situation.
 A variety of activities in a training programme have
benefits for the athlete. These include:
 Improved motivation
 Preventing boredom
 Help overcome plateaus in training
 Variety can be added to a training programme by:
 Using different training methods
 Training in different locations
 Using a range of games at training

14. Specificity
 Basically, ‘you get what you train for’.
You should train the energy systems
and muscle groups specific to the
sport/activity being played.
 This means:
 You must first decide what you want to
improve
 Then choose suitable exercises

15. Reversibility
 The gains you make when training for a period of
time can quite easily be lost if you stop frequently
training. As a general rule, the longer the build up,
the slower the loss of adaptations.
 This means:
 You must keep to the training programme if you really want
to improve performance
 If you take a break because of injury / illness / holiday, you
need to start again at a lower level.
 E.g. The gains from weight training will be lost if you
stop training. That is a big strong weight lifter will
not be as strong when he stops lifting weights.

16. Rest
 Perhaps the most important thing about
rest is when it takes place.
 Rest plays a key role in recovery after
training and competing and preventing
overuse injuries as a result of
overtraining.