Section 1.1.4a
Physical activity as part of your healthy,
active lifestyle
Lesson 8: The Principles of Training
Learning Objectives and Outcomes
W.A.L.F.
c. Describe, explain and apply
the principles of progressive
overload, specificity,
individual differences /
needs, rest and recovery
d. Explain the components of
the FITT principle, nothing
overlap with other principles
of training, and how
application can lead to
improved performance
e. Explain the term
‘reversibility’, why it might
occur and its impact on
performance
W.I.L.F.
• All of you will be able to
describe, explain and apply
the principles of training
• Most of you will be able to
describe, explain and apply
the principles of training and
answer exam questions with
help from the teacher
• Some of you will be able to
describe, explain and apply
the principles of training and
answer exam questions
independently
The 7 Principles of Training
Individual needs
Specificity
Reversibility
Principles of Training
Progressive
Overload
FITT
Recovery
Rest
1. Individual Needs
= Matching training to the
requirements of an
individual
You should consider what you
want from your programme
and set your targets
accordingly
Once you have answered these
questions, you can design a
programme to match your
requirements i.e. a school
sprinter would not use the
same PEP as an Olympic
sprinter
First
Consider
Then Consider
Your current level What you like
of fitness (fitness doing, when and
testing)
where you can
train
Your sporting
experience
What facilities
are available and
cost
What you hope to
achieve (SMART
goals)
Whether you
prefer to train
alone or with a
partner or group
2. Specificity
= Matching training to the requirements of an activity
Used to design a programme to raise fitness and/or skill
levels to improve performance in an individual's
particular activity: i.e., a sprinter might work on speed
How might the following individuals include specificity
within their training programme?
a.
b.
c.
d.
A marathon runner
A weight lifter
A goalkeeper
Shooter in netball
3. Progressive Overload
= Increasing the amount of overload gradually so that
fitness gains occur, but without the potential for
injury
• As your fitness increases you can gradually make the
training harder by increasing the intensity in each
different training method
• Speed and level of progressive overload varies
according to the person. Some starting out on new
programme will progress slowly and may not reach
intensity of a professional or someone who has been
training longer
4. Rest
= The period of time allocated to recovery
•You cannot exercise and train
continually without taking some
rest as this may lead to injury
•Exercise and training damage
your muscles and body, which
need time to recover and rebuild
before further training
•Rest is the time allocated to
recovery to allow adaptations to
take place before further
training
5. Recovery
= The time required to repair damage to the body
caused by training or competition
•The body adapts to the
hard training and builds
itself back up again
6. The FITT Principle
= Used to increase the amount of work the body does in
order to achieve overload
F is for frequency, how often you train. Minimum recommended is 3
times a week
I is for intensity, how hard you train
T is for time, how long your training sessions last. Minimum of 20 mins
for general fitness. The actual time your heart rate is in the target
zone
T is for type or method of training.
7. Reversibility
= If regular training stops, any adaptation that takes
place as a consequence of training will be reversed
Causes included:
•Less training
•Less intensity
•Missed training sessions
•Injury
•Illness
Question 1
Which of these statements describes the progressive
overload. principle of training:
A. Matching training to the requirements of an individual
B. The time required to repair damage to the body
caused by training or competition
C. Matching training to the requirements of an activity
D. Increasing the amount of overload gradually so that
fitness gains occur, but without the potential for injury
Question 2
Principles of training can help to plan a
balanced, healthy lifestyle, improving
fitness and enjoyment during
participation in physical activity
What is specificity?
Question 3
Name and explain four principles of
training which you would apply to your
own PEP. Do not use the FITT principle
as one of your answers
(8 marks)
Answers
1= D
2= Matching training to the requirements
of an activity
3 = Must define four principles of training
correctly, applying them correctly
Must use the term specificity correctly,
not specific, specify
Homework
Barrie has just turned 50; he played football for
his local club for 20 years before retiring from
the game aged 38. Knowing how important
exercise and fitness are to health he has
continued to train regularly six times a week,
running four times over the same three mile
course (22 to 23 mins, in the same direction) and
riding his mountain bike twice a week (25 mins)
over a 5 mile course. He does a warm up before
and a cool – down after each exercise session but
he never runs on Sunday as this is his rest day.
Question 1
Although Barrie knows nothing about
the principles of training. He has
managed to apply the principles of rest
and recovery to his training plan.
a. Explain how he has done this.
b. Explain why it is important.
Question 2
The programme that Barrie has planned
suits his individual needs. Give at least
three factors from the information to
show how this principle fits his
programme
Question 3
Barrie still includes a number of aspects
of training from his football days,
running backwards for example. When
aspects such as this are included which
principle is being applied?
Question 4
From the information supplied above,
take each aspect of the FITT principle
and explain how or if it is applied in
Barrie’s programme.
Question 5
Barrie asks you the question: “Why is it
that I reached a certain point and have
never improved from there”? What
principle of training does he need to
apply?