1. GCSE Physical Education The Principles of Training

2. Learning Objectives By the end of this lesson pupils should:
Understand why there are principles to
training
Explain and define the principles of training
Have an appreciation for how these principles
can benefit an athlete

3. Task What does ‘principles of training’ mean?
Does a Personal Exercise Programme (PEP) need to change depending on:
Who is training?
Why they are training?
What they are training?
How they will be training?

4. What you should know (hopefully)
By now you should be starting to think about your PEP. There are certain things you should already know:
What a PAR-Q is and why we use them
Health-related components of fitness
Skill-related components of fitness
How to measure these components of
fitness

5. The Principles of Training
Specificity
Progressive-
Overload
Recovery (rest)
Reversibility
Individual Needs
Frequency
Intensity
Time
Type

6. Specificity
Who would use this type of training?

7. Specificity Means matching training to the
requirements of the activity
Every sport (and positions) has its
own specialist needs
It is important to be specific when
talking about specificity!

8. Progressive Overload This picture shows overload.
What is progressive overload?

9. Progressive Overload Overload is working above the level an athlete
normally trains (in their target zone)
Means gradually increasing the amount of
overload so as to gain fitness without risking injury
Often mistaken for training too much or too hard.
This is the only way athletes can improve fitness!
Remember the 60%-80% rule (this is classed as overload training)

10. What happens to the muscles being trained during rest?
Rest/Recovery
What happens to the muscles being trained during rest?

11. Rest/Recovery Rest is a period of time allocated to recovery
Recovery is the time required to repair
damage to the body
The human body reacts to hard training
sessions by increasing the ability to cope
with that level of intensity. This is called
adaptation

12. Reversibility

13. Reversibility Losing fitness instead of progressing
Happens when an athlete is ill or injured
Some people keep their fitness levels
longer than others
If you stop training, reversibility also occurs

14. Individual Needs/Differences

15. Individual Needs/Differences
When planning a PEP, individual
needs must be taken into account
A person with a very low level of
fitness should not follow another athlete’s
PEP. Why?
Body composition, the sport, the position
and personal aims should be taken into
account

16. The FITT Principle The FITT Principle is used to guide you in
planning an exercise programme to get
the most out of it as safely as possible.
The FITT Principle works with the principle
of ‘progressive overload’. How?
Frequency
Intensity
Time
Type

17. Frequency
How does frequency differ in these 2 photographs?

18. Frequency Means how often you train and used
to monitor progressive overload
At least 3 times a week
Overlaps with rest/recovery
For example training every other day
gives the body time to do what?

19. How would an Olympic athlete’s intensity be different to your PEP?

20. Intensity Means how hard an athlete trains and
is used together with progressive
overload
Intensity might vary depending on the
aims and type of training
Planning the intensity of training is
very important. Why?

21. Time
How can the time spent training be changed?

22. Time Means how long each training
session must last in order to be of any
benefit and to achieve improvement
At least 20 minutes per session should be
spent in target zone
Which principles of training does ‘time’
work together with?

23. Type
What is this type of training trying to improve?

24. Type Means the method(s) of training chosen to
achieve an athlete’s particular goals
Overlaps with the principle of specificity
Training chosen according to what needs
to be improved and what the goal is
Many people want to improve their overall
fitness without a particular goal in mind

25. Learning Objectives (Revisited)
By the end of this lesson pupils should:
Understand why there are principles to
training
Explain and define the principles of training
Have an appreciation for how these principles
can benefit an athlete

26. Any questions, please do not hesitate to ask
Thank you
Any questions, please do not hesitate to ask