What's covered
Key facts
In FITT, Frequency means how often you train (how many sessions per week).
Circuit training can improve several components of fitness at the same time (e.g. strength, muscular endurance and cardiovascular fitness) by combining different exercises in one session.
In FITT, Intensity means how hard you train (e.g. measured by heart rate, speed or weight lifted).
Circuit training is a series of different exercises performed at separate stations, one after another, usually arranged so the same muscle group is not worked twice in a row.
FITT stands for Frequency, Intensity, Time and Type — the four variables used to apply and increase overload.
Continuous training mainly improves cardiovascular (aerobic) endurance, because the heart and lungs work steadily for a long time.
In FITT, Time means how long each training session lasts.
Continuous training is not well suited to improving a 100 m sprinter's speed, because sprinting is short and explosive (anaerobic) while continuous training develops aerobic endurance.
In FITT, Type means the kind of exercise or training method you do.
Continuous training is exercising at a steady, moderate pace without rest for an extended period (usually 20+ minutes), such as a long run, swim or cycle.
Sample questions
A taste of the 32 questions in this topic, answers marked. Sign up to practise the full set with spaced repetition.
What does the training principle of overload mean?
- •You must gradually reduce the amount of training over time
- •You must rest more than you exercise
- •You must train the exact movements used in your sport
- ✓You must work harder than normal to force the body to improve
What is continuous training?
- •Alternating between hard bursts and rest periods
- ✓Exercising at a steady pace without rest for an extended period
- •Moving between different exercises at stations
- •Stretching muscles before and after exercise
What does the principle of progression mean in training?
- ✓Gradually increase the difficulty of training over time to keep improving
- •Keep the training load the same so the body gets used to it
- •Start training at a very high intensity from day one
- •Train as hard as possible every single session
Which component of fitness does continuous training improve most?
- •Agility and balance
- ✓Cardiovascular endurance
- •Muscular strength
- •Power and speed
What does the principle of specificity mean?
- •Always rest for the same amount of time between sessions
- •Focus all training on the weakest area of fitness
- ✓Train the muscles and skills that you actually use in your sport
- •Train with the same intensity every session
What is circuit training?
- ✓A series of different exercises performed at separate stations, one after another
- •Performing short sprints with full recovery periods in between each effort
- •Running continuously at a steady pace to improve cardiovascular fitness
- •Working with a partner to perform static stretches at the end of a session
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