The principles of training and their application to a personal exercise programme | Physical education

Starter quiz

Which type of resistance has been used in this exercise?

free weights

resistance bands

dumbbells

bodyweight ✓
Which type of resistance has been used in this exercise?

free weights ✓

barbells

resistance bands

bodyweight
Which fitness improvement is a priority for a sprinter?

increase in speed ✓

increase in cardiovascular endurance

increase in agility

increase in balance
Match the skill to the correct sport/event.

chest pass

⇔

netball ✓

sprint start

⇔

200m ✓

smash

⇔

badminton ✓

a tackle

⇔

rugby ✓
Match the fitness component correctly.

ability to move quickly

⇔

speed ✓

ability to overcome resistance

⇔

strength ✓

response to a stimulus

⇔

reaction time ✓

change direction at speed

⇔

agility ✓
A netball player will develop strength and ______ in their arms to be able to pass the ball with power.

'speed' ✓

Exit quiz

Match the principle of training to the correct letter of the ISPOROR acronym.

I

⇔

Individual needs ✓

S

⇔

Specificity ✓

PO

⇔

Progressive overload ✓

R

⇔

Reversibility ✓

O

⇔

Overtraining ✓

R

⇔

Rest and recovery ✓
Which principle of training states the importance of training matching the requirements of the individual

progressive overload

overtraining

rest and recovery

individual needs ✓
"I will increase the weight from 5kg to 7.5kg in week 3". Which principle of training has been described here?

specificity

progressive overload ✓

reversibility

rest and recovery
Match the description to the correct principle of training.

specificity

⇔

making training specific to the movements in the sport. ✓

progressive overload

⇔

a gradual increase so that fitness gains occur. ✓

reversibility

⇔

losing fitness levels when you stop exercising. ✓

overtraining

⇔

excessive exercise without adequate rest ✓
Match the quote from a football goalkeeper to the correct principle of training.

specificity

⇔

"I will focus on flexibility in the shoulder and power to jump high" ✓

progressive overload

⇔

"In the gym I started with 8 box jumps and increased to 10" ✓

reversibility

⇔

"If I do not use it, I will lose it" ✓

rest and recovery

⇔

"I have rest days after heavy weight training" ✓
Reversibility is the when fitness levels ______ when training stops.

'decline' ✓

Worksheet

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Video

Lesson Details

Key learning points

Key principles of training in sport are individual needs, specificity, progressive overload, overtraining reversibility.
Principles of traning are used to allow an athlete to plan an exercise programme.

Common misconception

Overload is negative and should not be encouraged during training.

Overload is encouarged as a positive aspect of traning as progression is being managed correctly to bring about adaptations to fitness. It is not to be confused with 'overtraining' which can cause injuries.

Keywords

Individual needs - training is meeting the requirements of the athlete
Specificity - training should be relevant to the specific demands of an activity or sport
Progressive overload - gradually increasing the amount of stress on the body so fitness gains occur, but without potential for injury
Overtraining - excessive exercise without adequate rest and recovery, leading to fatigue, decreased performance, and increased risk of injury
Reversibility - fitness gains decline when training stops or intensity decreases