 Understand and be able to explain the Principles of

Training – Individual needs; progressive overload,

specificity, rest and recovery, the FITT principle, and
reversibility.

 Be able to apply these to your own sport and use these

principles to improve your fitness levels and skills.
Individual Needs/
Differences
Matching training to the requirements of an individual.

1. Body Build
2. The sport (and position played)
3. Your aims
4. Current fitness levels/ Age/ Gender.

Write down 5 elite sportsmen/women who you think have

different training needs and what they are?

Why would you not use someone else’s personal exercise

programme?
Specificity
Matching training to the requirements of an
activity.

How can you make a training programme specific?

What would you do to make your training specific for

your sport?
 You need to train specifically to develop the
right…
muscles – if your sport requires a lot of running,
work mainly on your legs.
type of fitness – do you need strength, speed,
stamina or a combination?
skills – you need to practice any relevant skills like
kicking, serving and passing.

Remember that:

specific individuals respond differently to the same exercise. Training may

need to be adapted to suit the needs of different participants.
Progressive
Overload
Gradually increase the amount of overload so as
to gain fitness without the risk of injury
Unless the body is subjected to increased
demands, improvements in physical fitness will
not be made.
• If a PEP is to be effective, it must place
increased & specific demands on the body.
• If training levels remain the same, then the
programme will only be maintaining the
participants level of fitness, not improving it.
Rest and
Recovery
Rest: The period of time allocated to recovery.

Recovery: The time required to repair damage to

the body caused by training or competition.

 Adaptation is reacting to a hard training session

by increasing the ability to
cope with future gruelling sessions.
 There are four ways to increase the
amount of work the body does in order to
achieve progressive overload in a PEP.


 They can easily be remembered using the

mnemonic FITT.
 F – FREQUENCY
 How regularly/ how many times a week
 I – INTENSITY
 How hard you train.
 T – TIME
 How long each session must be in order to
benefit
 T - TYPE
 What sort of training you do?
 If a performer wishes to train their aerobic system,
they should train at between 60% and 80% of their
maximum.

 If a performer wishes to train their anaerobic

system, they should train at between 80% and
90% of their maximum.

 The precise percentage level you train at will be

based upon your current level of fitness.
Explain how frequency overlaps with
the principle of rest and recovery?

Write down three ways that you could

increase the intensity of a training
session?
Reversibility
 …….. Unfortunately, If you don't use it, you lose
it!!

 Training effects are reversible.

 Strength and speed are gradually lost with

muscles losing their tone and size, commonly
known as:

 Muscular Atrophy
 Lucy has decided to take her cycling more seriously and is planning a training
programme to improve her performance. As part of her training she goes to the gym.
a) Which of the following cardiovascular machines would be most appropriate for
her to use?
Rowing machine Treadmill Exercise bike

b) Which principle of training does this relate to?

………………………………………
Explain what is meant by the term reversibility in relation to weight training?
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A rower is planning a training programme to prepare for a 2000m race. Explain how
the following principles might affect their programme:

a. Specificity

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b. progressive overload
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S
P
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R
R
F
I
T
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