How should training be designed so it brings about the right adaptations safely?
The principles of training (SPORT and FITT), methods of training for different fitness components, periodisation, and the management of overtraining and recovery.
A focused WJEC A-Level PE answer on the principles of training (SPORT, FITT, progressive overload, reversibility, specificity), the main training methods, periodisation into macro, meso and microcycles, and avoiding overtraining.
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What this dot point is asking
WJEC wants you to apply the principles of training (specificity, progressive overload, reversibility, tedium, and FITT), select the right training method for a given fitness component, plan training using periodisation into macro, meso and microcycles, and explain how to avoid overtraining.
Principles of training
- Specificity. Training should match the energy systems, muscle groups and movement patterns of the activity. A sprinter trains explosively; a marathoner trains aerobically.
- Progressive overload. The body adapts only if the demand exceeds what it is used to, so the load is raised gradually by manipulating FITT. Increases must be progressive to allow adaptation and avoid injury.
- Reversibility. Adaptations are lost if training stops or is too easy. Detraining reverses gains within weeks.
- Tedium (variance). Varying training maintains motivation and avoids a plateau.
Methods of training
The chosen method must develop the targeted fitness component:
- Continuous training: steady, sub-maximal work for a long time. Develops aerobic endurance.
- Fartlek training: continuous work with changes of pace and terrain. Develops both aerobic and anaerobic fitness, useful for games players.
- Interval training: periods of work alternated with rest or lower-intensity recovery. High-intensity intervals develop anaerobic power and speed; longer intervals develop aerobic power.
- Weight (resistance) training: high load and low repetitions for maximum strength; lower load and higher repetitions for muscular endurance.
- Plyometric training: rapid eccentric-then-concentric actions (bounding, depth jumps) to develop explosive power.
- Flexibility training: static, ballistic, and proprioceptive neuromuscular facilitation (PNF) stretching to increase range of movement.
Periodisation
The structure is hierarchical:
- A macrocycle is the long-term plan (often a whole year or season) aimed at a major competition.
- It is divided into mesocycles of several weeks, each with a focus such as building an aerobic base, then power, then competition sharpening.
- Mesocycles contain microcycles (often a week) describing individual sessions.
Across the year the athlete moves through a preparation phase (building general then specific fitness), a competition phase (maintaining fitness and peaking, often with tapering), and a transition phase (active recovery and rest). Periodisation lets the athlete peak for the key event, varies training to prevent plateau and boredom, and manages fatigue.
Examples in context
Example 1. Tapering before a final. A swimmer reduces training volume in the days before a championship while keeping intensity high. This taper lets the body recover and supercompensate so the swimmer peaks on race day, a direct application of periodisation and recovery.
Example 2. Off-season detraining. A rugby player who stops training over a long off-season loses aerobic fitness and strength through reversibility. WJEC uses this to show why a transition phase should still include some active recovery rather than complete rest.
Try this
Q1. State what the letters in FITT stand for. [2 marks]
- Cue. Frequency, Intensity, Time, Type.
Q2. Explain the principle of specificity using a named athlete. [2 marks]
- Cue. Training must match the demands of the activity; for example a sprinter trains with short maximal efforts to develop the ATP-PC system and fast fibres, not long steady runs.
Q3. Explain two benefits of periodisation for an athlete preparing for a major championship. [4 marks]
- Cue. It ensures they peak at the right time (through phased preparation and tapering); it manages fatigue and reduces the risk of overtraining by building in planned recovery.
Exam-style practice questions
Practice questions written in the style of WJEC exam questions on this dot point, with worked answer explainers. The year tag is the paper they imitate, not the source.
WJEC 20184 marksUsing the principle of progressive overload, explain how a coach would safely improve a games player's aerobic endurance over a season.Show worked answer →
Progressive overload means gradually increasing the training demand so the body keeps adapting without injury.
The coach manipulates the FITT variables: increasing frequency (more sessions per week), intensity (a higher percentage of maximum heart rate), time (longer sessions), or type (more sport-specific running) over time.
The increases must be gradual so that adaptation can occur and the player does not overtrain or get injured. As fitness rises, the demand is raised again to maintain the overload.
Markers reward the definition of progressive overload, manipulation of FITT, and the point that increases must be gradual to allow adaptation.
WJEC 20206 marksDescribe periodisation and explain how dividing a year into cycles benefits an athlete preparing for a major competition.Show worked answer →
Periodisation is the organised division of the training year into phases (cycles) with specific aims, so that the athlete peaks at the right time.
The macrocycle is the long-term plan (often a year) aimed at a major event. It is divided into mesocycles of a few weeks, each with a focus such as building aerobic base, then power, then competition. Mesocycles are made of microcycles, often a week, that detail individual sessions.
Phases typically move from a preparation phase, through a competition phase, to a transition (recovery) phase.
Benefits: it ensures the athlete peaks for the major competition, varies the training to avoid plateau and boredom, manages fatigue and reduces overtraining, and allows planned recovery.
Markers reward defining periodisation, the macro/meso/micro structure, the preparation/competition/transition phases, and clear benefits such as peaking and avoiding overtraining.
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