Principles of Training and FITT Flashcards

1️⃣ Familiarise yourself with the flashcards:

  • Look through all the flashcards to see what's on both sides.
  • Make sure you understand the information on each card. If something's unclear, click the link to the revision notes at the bottom of the page for more details.

2️⃣ Test yourself:

  • Look at the question or prompt on each card and try to remember the answer before flipping it over.
  • Check the answer and make a note of any cards you find challenging and need to go over more.

3️⃣ Consistently Review and Practice:

  • Use spaced repetition: spend more time on the cards you struggle with and go over them more often.
  • Regularly review all the flashcards to help you better understand and retain the information over time.

Note: We may include questions that have multiple correct answers. It's useful to remember specific examples to understand these concepts better.

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What does the acronym SPORT stand for in training principles?

Specificity, Progression, Overload, Reversibility and Tedium (boredom).

What does specificity mean in training?

Match your training to your sport, position or goal.

What does progression mean in training?

Increase the challenge in small steps over time so your body improves.

What does overload mean in training?

Work harder than normal so the body adapts, for example lift a bit more weight or run a bit faster.

What does reversibility mean in training?

If you stop or reduce training, fitness and skills are lost.

What is tedium and how can you avoid it in a programme?

Tedium is boredom. Avoid it by adding variety or changing drills and routes.

What does FITT stand for?

Frequency, Intensity, Time and Type.

What is progressive overload?

Gradually increase one or more FITT factors so the body keeps adapting.

In FITT, what does frequency mean?

How often you train, for example the number of sessions each week.

In FITT, what does intensity mean and how can you check it?

How hard you work. Check it by heart rate in beats per minute or by the weight lifted.

In FITT, what does time mean?

How long you train for, for example 30 minutes per session.

In FITT, what does type mean?

The kind of training you do. Choose a method that suits your goal.