The main methods of training (continuous, interval, fartlek, circuit, weight, plyometric and flexibility training) and the principles of training (specificity, progressive overload, reversibility, individual differences, the FITT and SPORT principles).

What this dot point is asking

CCEA wants you to know the main methods of training and the component of fitness each one develops, and to know the principles that make any training programme effective. A method is the practical way you train; a principle is the rule that decides how the training is organised so that it actually improves fitness.

The methods of training

Continuous training is steady, sub-maximal exercise sustained for a long period, such as a 40 minute run; it develops cardiovascular endurance. Interval training alternates high-intensity work with recovery periods; it develops speed and anaerobic endurance. Fartlek (speed play) mixes continuous running with bursts of faster work over varied terrain; it develops both aerobic and anaerobic endurance. Circuit training moves through a series of stations exercising different muscle groups; it can develop strength, muscular endurance or cardiovascular endurance depending on the design. Weight (resistance) training uses resistance to develop strength (high load, few reps), power, or muscular endurance (low load, many reps). Plyometric training uses explosive jumping and bounding to develop power. Flexibility training uses stretching (static, dynamic or proprioceptive neuromuscular facilitation) to develop the range of movement at a joint.

The principles of training

Specificity means a sprinter trains for speed and power, not long slow distance. Progressive overload means raising the training load over time, because the body only adapts when it is stressed beyond its current capacity. Reversibility, sometimes summarised as "use it or lose it", means adaptations are lost during long breaks such as injury. Individual differences means the same programme will not suit everyone, so age, starting fitness and goals must be considered.

The FITT and SPORT formulas

These two acronyms package the principles into a usable checklist. FITT sets the variables you can adjust: Frequency (how often), Intensity (how hard), Time (how long) and Type (the method). SPORT lists the principles to honour: Specificity, Progression, Overload, Reversibility and Tedium (varying training to avoid boredom and keep the performer motivated). Overload is achieved in practice by manipulating the FITT variables.

Examples in context

Example 1. Matching method to goal for a netballer. A netball coach wants to improve a player's explosive jumping for rebounds. Continuous running would be the wrong method because it develops endurance, not power. The coach instead uses plyometric training (box jumps and bounding) for power and adds weight training for leg strength. This shows specificity in action: the method must match the component the sport demands, or the training time is wasted.

Example 2. Reversibility during injury. A footballer who is out for eight weeks with a hamstring injury loses cardiovascular endurance and muscular strength because the training stimulus has been removed, which is the principle of reversibility. On return, the programme cannot simply resume at the pre-injury load; it must restart at a lower load and reapply progressive overload to rebuild fitness safely. This illustrates why reversibility and progressive overload are planned together.

Try this

Q1. Name a suitable training method for developing each of the following: maximal strength, cardiovascular endurance, and power. [3 marks]

• Cue. Weight training with high load and few reps; continuous training; plyometric training.

Q2. Explain why specificity is the first principle a coach should consider when planning training. [3 marks]

• Cue. Training must match the components, muscle groups and energy systems the activity uses, or the adaptations will not transfer to performance.