Phys Ed: FITT Principle, 4 Principles of Training, and Training Methods To Improve Speed, Strength, & Power

FITT Principle

F- Frequency
I- Intensity
T- Time
T- Type

FITT Principle

Helps you create a workout plan that will be more effective in reaching your fitness goals.

Frequency

This is how often you exercise.

Intensity

This has to do with how hard you work during exercise.

Two Kinds of Intensity
1. MEDIUM INTENSITY
2. HIGH INTENSITY

Time

This is how long you exercise during each session.

Type of Exercise

The type of exercise you do is the last part of the F.I.T.T. principle and an easy one to manipulate to avoid overuse injuries or weight loss plateaus.

4 Principles of Training

1. Overload
2. Specificity
3. Reversibility
4. Variance

Overload

In order to progress and improve our fitness,
we have to put our bodies under additional stress. Applying this training principle will cause long-term adaptations, enabling our bodies to work more efficiently to cope with this higher level of performance.

Specificity

This principle relates to the type of training that you do. It should be specific to you and your sport.

Reversibility

Use it or lose it. Basically, if you stop training then the improvements you have made will be reversed.

Variance

Try to vary your training, to keep you interested and to give your body a different challenge.

Training Methods To Improve Speed, Strength, & Power

Resistance Training and Plyometric Training

Resistance Training

This training method improves strength, power, or muscular endurance. The area of fitness developed is determined by the resistance, repetitions, and sets performed.

Plyometric Training

This training method is used to increase power (strength x speed) and strength, which translates to higher jumps and faster sprint times.

Plyometric Training

This type of training is very demanding on the body, usually, 3-5 sets of 3-5 repetitions are performed.

Plyometric Training

It typically involves bounding, hopping, or jumping style exercises but can include medicine ball work or box work.

Resistance Training

Can be performed using dumbbells, barbells, resistance machines, pulleys, body weight, or equipment such as kettlebells, resistance, etc.