SPORT and FITT Principles of Training
The two sets of training principles: the SPORT principles that guide good training and the FITT variables you set and adjust for each session.
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Free interactive practice on the decisions the assessment actually asks you to justify.
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Planning training
To improve, an athlete cannot just train at random. Coaches follow training principles that decide what to do and how much. Two sets of letters help you remember them: SPORT gives the overall principles, and FITT gives the things you set for each session. This module explains both and how to use them.
The SPORT principles
SPORT stands for four principles of training. Learn each one.
SPORT vs FITT
These two sets of letters are often mixed up, but they do different jobs.
Do not mix them up
A top answer keeps the two apart: SPORT is the set of training principles, while FITT is the set of things you actually change in a session. You apply progressive overload by raising a FITT setting, such as training more often or harder. And do not forget tedium, the most-missed principle: keep varying the training so it stays interesting.
Match the FITT letter
- Frequency
- Intensity
- Time
- Type
- how often you train
- how hard you train
- how long each session lasts
- what kind of exercise you do
Match the example
- specificity
- progressive overload
- reversibility
- tedium
- a sprinter does short, fast runs
- adding a little more weight each week
- getting less fit after weeks off injured
- changing the routine to keep it fun
Time off training
An athlete stops training for two months after an injury and becomes much less fit. Which principle explains this?
- Reversibility.
- Specificity.
- Tedium.
- Progressive overload.
Pick the FITT variables
Select the TWO of these that are FITT variables.
- Frequency, how often you train.
- Time, how long a session is.
- Specificity.
- Reversibility.
Build a programme
Put the steps of planning a training programme in order, earliest first.
- Decide the goal and the sport
- Choose training specific to that sport
- Set the frequency, intensity, time and type
- Increase the load over the weeks
Complete the ideas
In FITT, how often you train is the _____. How hard you train is the _____. How long a session lasts is the _____. A sprinter doing short, fast runs shows _____. Adding more weight each week shows progressive _____.
Count the sessions
A training plan has 3 sessions each week and runs for 4 weeks. Multiply 3 by 4 to find the total number of sessions. How many sessions is the whole plan?
Find the FITT variables
Tap the TWO of these that are FITT variables.
- frequency
- time
- specificity
- tedium
Name the principle
Read each training choice and choose the principle it shows.
- A footballer trains with a ball and does sprints, just like in a match
- A weightlifter adds a little more to the bar every week
- A runner mixes in swimming and cycling so training does not get boring
Plan the training
Explain how a coach uses the SPORT and FITT principles to plan a training programme. Give an example of each set of principles.
- Explain what the SPORT principles are for
- Explain what the FITT variables set in a session
- Give an example of applying progressive overload