Fitness Training Principles

What is fitness?

Physical fitness is the ability to perform daily tasks with energy and without undue fatigue. Kenyan distance runners from Iten and Eldoret show high levels of cardiovascular endurance gained through systematic training at altitude.

Components of fitness

Health-related

• Cardiovascular endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition

Skill-related

• Agility, balance, coordination
• Power, speed, reaction time

Principles of training

1. Specificity: training matches the sport (sprint drills for sprinters).
2. Progressive overload: gradually increase load.
3. Reversibility: fitness is lost if training stops.
4. Individual differences: programmes suit age, sex and ability.
5. Variety: avoids boredom.
6. Rest and recovery: allows adaptation.

FITT

• Frequency: sessions per week (3 to 5).
• Intensity: how hard (percentage of maximum heart rate).
• Time: duration (20 to 60 minutes).
• Type: running, swimming, circuits, weights.

Training methods

• Continuous training: steady running, cycling.
• Interval training: work and rest periods (200 m fast, 60 s rest).
• Fartlek: speed play, varied pace across terrain.
• Circuit training: stations of different exercises.
• Weight training: sets and repetitions.
• Plyometrics: jumps for power.
• Flexibility training: static and dynamic stretching.

Heart rate and zones

Max HR = 220 - age. Aerobic zone = 60 to 80% of max HR. Anaerobic zone = above 80%.

Worked example: Age 18, Max HR = 202. 70% = 141 bpm; a steady jog should keep the pulse near this.

Session structure

1. Warm-up (10 min): pulse raiser, mobility.
2. Main activity.
3. Cool-down (5 to 10 min): slow jog, stretching.

Nutrition and hydration

Eat carbohydrates for energy (ugali, rice, sweet potatoes), protein for repair (beans, eggs, fish) and drink water before, during and after training. Avoid performance-enhancing drugs, which are banned by the Anti-Doping Agency of Kenya.

Injury prevention

Warm up, use correct technique and equipment, rest when injured and apply RICE: Rest, Ice, Compression, Elevation.

Fitness testing

Examples: beep (multi-stage) test for endurance, sit-and-reach for flexibility, push-ups for muscular endurance, standing broad jump for power.

Try it

• Design a 4-week programme using FITT for a Grade 12 learner.
• Calculate your resting heart rate and target zone.
• Plan a six-station circuit for your class.