What principles make a training programme effective, and how do you set the right intensity?
The principles of training (specificity, progressive overload, reversibility, tedium), the FITT principle, overload and training thresholds, and the calculation of training intensity using maximum heart rate and the one-rep maximum.
A focused answer to OCR GCSE PE Component 01 on the principles of training: specificity, progressive overload, reversibility and tedium, the FITT principle, overload and aerobic and anaerobic training thresholds, and calculating training intensity from maximum heart rate and the one-rep maximum.
Reviewed by: AI editorial process; not yet individually human-reviewed
Have a quick question? Jump to the Q&A page
Jump to a section
What this dot point is asking
OCR wants you to explain the principles of training, apply the FITT principle, explain overload and training thresholds, and calculate training intensity from maximum heart rate and the one-rep maximum.
The principles of training
Specificity is why a swimmer trains mostly in the water and a sprinter does short explosive efforts. Reversibility is fast for cardiovascular fitness (noticeable losses within two to three weeks of stopping), which is why injured athletes maintain what they can.
The FITT principle
Overload and training thresholds
To improve, the body must train above its normal level (overload), but within sensible limits set by training thresholds. The aerobic training threshold and anaerobic training threshold mark the heart-rate zones where each type of adaptation happens. Training below the aerobic threshold produces little adaptation; training in the right zone overloads the correct energy system.
Setting strength-training intensity
For strength and resistance work, intensity is set as a percentage of the one-rep maximum (1RM), the heaviest weight that can be lifted once with good technique. Training for strength and power uses a high percentage of the 1RM (around 70 to 85 percent or more) with low repetitions; training for muscular endurance uses a lower percentage (around 50 to 60 percent) with high repetitions.
Applying the principles together
A good programme applies all the principles at once: it is specific to the sport, overloads progressively using FITT, in the correct heart-rate or 1RM zone, with variety to avoid tedium, and respects reversibility by training consistently. This is the basis of the training programme a performer designs and monitors (linking to fitness testing and methods of training).
Exam-style practice questions
Practice questions written in the style of OCR exam questions on this dot point, with worked answer explainers. The year tag is the paper they imitate, not the source.
OCR 20182 marksCalculate the maximum heart rate of a 15 year old performer and the lower limit of their aerobic training zone (60 percent of maximum heart rate).Show worked answer →
A Component 01 calculation. One mark for the maximum heart rate, one for the lower limit of the zone.
Maximum heart rate is beats per minute. The lower limit of the aerobic zone is beats per minute (to the nearest whole beat).
Markers accept small rounding differences but want the method shown and the percentage applied correctly.
OCR 20213 marksExplain how a coach could apply progressive overload to a club runner using the FITT principle.Show worked answer →
An application question. Award marks for using FITT to overload in a running context.
Award marks for changing one or more of: Frequency (run more sessions per week), Intensity (run faster or with shorter recovery), Time (run further or for longer) and Type (add interval or hill sessions). Each change must increase the demand on the body.
For full marks the increase must be progressive: a sudden large jump risks injury and overtraining, so the coach increases the load gradually so the body can adapt.
Related dot points
- The components of physical fitness (cardiovascular endurance, muscular endurance, strength, speed, power, flexibility, agility, balance, coordination and reaction time), their definitions, and their importance to performance in different sports.
A focused answer to OCR GCSE PE Component 01 on the components of fitness: the definitions of cardiovascular endurance, muscular endurance, strength, speed, power, flexibility, agility, balance, coordination and reaction time, and how each is important to performance in named sports.
- The reasons for fitness testing, the recognised tests for each component of fitness, how to carry them out, and how to interpret the data against normative tables, including the limitations of testing.
A focused answer to OCR GCSE PE Component 01 on fitness testing: why we test, the recognised test for each component of fitness (Cooper run, multi-stage fitness test, sit and reach, Illinois agility, vertical jump, grip dynamometer and others), how to interpret results against normative data, and the limitations of testing.
- The methods of training (continuous, fartlek, interval, circuit, weight, plyometric and high-intensity interval training), how each is carried out, the components of fitness they develop, and their advantages and disadvantages for different performers.
A focused answer to OCR GCSE PE Component 01 on the methods of training: continuous, fartlek, interval, circuit, weight, plyometric and high-intensity interval training, how each is carried out, the components of fitness they develop, and the advantages and disadvantages of each for different performers.
- How to minimise the risk of injury (correct technique, appropriate clothing and equipment, warming up, appropriate intensity and adherence to rules), common sporting injuries, and the use of personal protective equipment in physical activity and sport.
A focused answer to OCR GCSE PE Component 01 on preventing injury: the ways to minimise injury risk (technique, equipment, warming up, appropriate intensity, rules and screening), common sporting injuries, the role of personal protective equipment, and how overuse and acute injuries differ.
- The purpose and phases of a warm-up, the physical and psychological benefits of warming up, the purpose and benefits of a cool-down, and how each prepares the body for and recovers it from exercise.
A focused answer to OCR GCSE PE Component 01 on warming up and cooling down: the phases and physical and psychological benefits of a warm-up, the purpose and benefits of a cool-down (including removing lactic acid and reducing stiffness), and how they prepare for and aid recovery from exercise.
Sources & how we know this
- OCR GCSE (9-1) Physical Education J587 specification — OCR (2016)