What principles must a training programme follow to improve fitness, and how is overload applied through FITT?
The principles of training (specificity, progression, overload, reversibility and variance), how overload is applied through the FITT principle, and the idea of individual needs and tedium.
A focused answer to the WJEC GCSE PE topic on the principles of training, covering specificity, progression, overload, reversibility and variance, how overload is applied through the FITT principle (frequency, intensity, time, type), and why training must be individual and avoid tedium.
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What this dot point is asking
WJEC wants you to explain the principles of training (specificity, progression, overload, reversibility and variance), explain how overload is applied through the FITT principle, and explain why training must suit the individual and avoid tedium.
The principles of training
These principles must be followed for a training programme to be effective.
Some textbooks remember these with SPORV (Specificity, Progression, Overload, Reversibility, Variance).
Applying overload: the FITT principle
Overload is put into practice using FITT: you increase one or more of these to make training harder.
A performer overloads gradually by changing one or two FITT elements at a time, in line with progression, rather than increasing everything at once.
Reversibility in detail
Reversibility explains why a performer cannot stop training and expect to keep their fitness. If training stops, is reduced, or a performer is injured, the body adapts back towards its untrained state. For example, after a few weeks of inactivity the heart becomes less efficient, muscles lose strength and endurance, and cardiovascular fitness falls. This is why athletes try to keep some training going even during the off-season or while recovering from minor injury, and why the saying "use it or lose it" applies.
Individual needs and tedium
A programme must suit the individual: their age, current fitness, experience and goals all affect how much overload is safe and useful. Variance keeps the performer motivated and helps avoid tedium (boredom), which can cause them to give up.
Why this matters
The principles of training decide how the methods of training are organised into a working programme. Specificity links to the components of fitness a performer needs, and FITT links to training zones, where intensity is set by heart rate. These ideas are the backbone of the Unit 2 personal fitness programme.
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 style4 marksExplain the principles of specificity and progression using an example from a sport of your choice.Show worked answer →
A 4-mark question: two marks for each principle explained with an example.
Specificity means the training must match the demands of the sport, including the muscles, components of fitness and movements used. For example, a sprinter trains for speed and power with short, fast sprints rather than long slow runs, so the training is specific to their event. Progression means gradually increasing the amount of training over time so the body keeps adapting. For example, the sprinter slowly increases the number or speed of their sprints over the weeks rather than staying at the same level.
Markers reward a clear definition of each principle with a sensible, sport-specific example that shows understanding.
WJEC style6 marksUsing the FITT principle, describe how a performer could apply overload to a continuous training programme over several weeks.Show worked answer →
A 6-mark question: reward correct use of each FITT element applied to overload.
FITT stands for frequency, intensity, time and type. To overload a continuous training programme, the performer could increase frequency by running four times a week instead of three, increase intensity by running at 75% of maximum heart rate instead of 65%, increase time by extending each run from 30 to 40 minutes, and adjust type by varying the activity (for example adding hills) to keep training specific and avoid tedium.
A top answer applies at least three of the four FITT elements correctly, shows that overload means working the body harder than normal, and links the changes to gradual improvement. Increasing everything at once would be marked down because progression should be gradual.
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Sources & how we know this
- WJEC GCSE Physical Education specification (from 2016) — WJEC (2016)