Developing performance: approaches, training and planning in SQA National 5 Physical Education
An overview of developing performance in SQA National 5 Physical Education: selecting approaches and setting SMART targets, the principles of training including specificity, progressive overload and FITT, the fitness and skill methods of training, and how to plan and phase a programme of work.
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Developing performance is the stage of the cycle of analysis where you turn a weakness into a strength. Once data has shown what to improve, you choose approaches, apply the principles of training, pick suitable methods, and plan a programme of work. This page maps how those pieces fit together.
Approaches and targets
The first decision is how to develop the weakness and what to aim for.
- Match the approach to the factor. Drills for skills, training methods for fitness, mental approaches such as routines or self-talk for mental and emotional factors.
- Set SMART targets. Specific, Measurable, Achievable, Realistic and Time-bound, so the goal is clear and progress is trackable.
- Practise effectively. Progress from simple to complex and from practice to game-like conditions.
The principles of training
These rules make any programme effective.
- Specificity - match the training to the activity and the factor.
- Progressive overload - gradually increase the demand so the body keeps improving.
- FITT - adjust Frequency, Intensity, Time and Type to apply overload.
- Reversibility - keep training, because gains are lost if you stop.
- Rest and recovery - the body adapts during recovery, so plan rest.
The methods of training
| Method | Best for |
|---|---|
| Continuous | Cardio-respiratory endurance |
| Fartlek | Games players (varied pace) |
| Interval | Speed and speed endurance |
| Circuit | Muscular endurance, all-round fitness |
| Repetition / gradual build-up | Grooving a skill |
| Pressure drills | Making a skill hold up in a game |
Planning a programme
A programme of work organises the development into a clear path.
- Prioritise from data and set a SMART target.
- Design sessions that apply the principles of training.
- Phase the programme so demands build gradually and the focus can change.
- Adapt and implement consistently, adjusting if the work is too easy or too hard.
How to study this area
- Memorise the principles and FITT. These are frequent, high-value exam targets.
- Match methods to factors. Know which fitness method develops which component, and the two stages of skill development.
- Practise planning answers. Be able to set out the logical steps from data to sessions to re-test.
- Use real examples. Prepare a programme from your own activity to draw on in answers.
For the official course specification
The SQA publishes the full National 5 Physical Education course specification at sqa.org.uk. Always revise from the current specification and SQA past papers, because question style and terminology are board-specific.