How do you apply the principles of training to make a training programme effective?
The principles of training (specificity, progressive overload, reversibility and tedium), the FITT principle (frequency, intensity, time, type), and how to apply them when planning a training programme.
A focused answer to Eduqas GCSE PE Component 1 on the principles of training: specificity, progressive overload, reversibility and tedium, the FITT principle, and how to apply each to plan an effective and safe training programme.
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What this dot point is asking
Eduqas wants you to know the principles of training, define each, and apply them (especially the FITT principle) to plan a real, effective and safe programme for a named performer.
The principles of training
Overload and progression work together: overload is doing more than your body is used to, and progression is increasing that overload gradually and at the right rate.
The FITT principle: the tool for overload
To overload, you increase one or more of frequency, intensity or time, while keeping the type specific to the component you are training.
Why overload must be gradual
If overload is too large or too fast, the performer risks overtraining and injury, because the body has not had time to adapt and recover. If there is no overload at all, the body has no reason to change, so fitness plateaus. The skill is to increase the demand by a small, regular amount, allow recovery, and then increase again. This is exactly the judgement Eduqas tests when it asks you to plan or improve a programme.
Exam-style practice questions
Practice questions written in the style of WJEC Eduqas exam questions on this dot point, with worked answer explainers. The year tag is the paper they imitate, not the source.
Eduqas 20194 marksExplain what is meant by progressive overload and reversibility, and why a performer must apply both ideas when planning training.Show worked answer →
A Component 1 principles question. Two marks for each principle, defined and justified.
Award marks for: progressive overload means gradually increasing the amount of training (the intensity, time, frequency or type) over time so the body keeps adapting and improving; if you never increase the demand the body stops improving (it plateaus), but if you increase it too fast you risk injury, so it must be gradual. Reversibility means that if training stops or is reduced (for example through injury or a long break) the fitness gained is gradually lost, because the body de-adapts. A performer must apply progressive overload to keep improving and must train regularly to avoid reversibility undoing their gains.
Markers reward accurate definitions and a clear reason why each matters. A common dropped mark is defining overload without the word "gradually" or "progressive".
Eduqas 20213 marksUse the FITT principle to suggest how a recreational runner could overload their training to improve cardiovascular endurance.Show worked answer →
A 3-mark applied FITT question. Markers reward correct use of the FITT letters to show overload.
Award marks for any three of: Frequency - run on more days per week (for example, from three to four sessions). Intensity - run faster, or at a higher percentage of maximum heart rate, or with hills. Time - run for longer (for example, from 30 to 40 minutes). Type - keep the type aerobic (continuous or Fartlek running) because training must be specific to cardiovascular endurance. Each change increases the demand on the heart and lungs, which is overload, so the body adapts and endurance improves.
A top answer changes at least three of the four FITT variables and links the change to overloading the cardiovascular system.
Related dot points
- The methods of training (continuous, Fartlek, interval, circuit, weight, plyometric and flexibility training), what each develops, and how to choose the right method for a component of fitness, a performer and a sport.
A focused answer to Eduqas GCSE PE Component 1 on the methods of training: continuous, Fartlek, interval, circuit, weight, plyometric and flexibility training, what each develops, their advantages and disadvantages, and how to choose the right method for a performer.
- The components of fitness (cardiovascular endurance, muscular endurance, strength, flexibility, speed, power, agility, balance, coordination and reaction time), how each is defined, and how they are applied to different sporting activities.
A focused answer to Eduqas GCSE PE Component 1 on the components of fitness: the definitions of cardiovascular endurance, muscular endurance, strength, flexibility, speed, power, agility, balance, coordination and reaction time, and how each is applied to a named sport.
- The purpose and limitations of fitness testing, the named tests for each component of fitness (such as the multi-stage fitness test, the sit and reach test, the Illinois agility run and the vertical jump), and how to interpret and use the results.
A focused answer to Eduqas GCSE PE Component 1 on fitness testing: why we test fitness, the named test for each component (multi-stage fitness test, sit and reach, Illinois agility run, vertical jump, grip strength, 30 m sprint), the limitations of testing, and how to use the results.
- The short-term (immediate) effects of exercise on the musculo-skeletal, cardiovascular and respiratory systems, and the long-term effects (training adaptations) of regular exercise on the same systems.
A focused answer to Eduqas GCSE PE Component 1 on the effects of exercise: the short-term responses of the muscular, cardiovascular and respiratory systems to a single session, and the long-term adaptations such as cardiac hypertrophy, muscle hypertrophy and a lower resting heart rate.
Sources & how we know this
- Eduqas GCSE (9-1) Physical Education C550QS specification — Eduqas (2016)