APPLYING

PRINCIPLES OF
TRAINING
MINI TEST - DEFINITIONS

1. The ability of the heart and lungs to supply oxygen to the muscles so that the
whole body can be exercised for a long time
2. A measure of how quickly you can change the position of your body, while keeping
your entire body under control
3. A measure of the length of time your voluntary muscles can contract without
getting tired. This can be repeated muscle contractions, or one contraction held for a
long period of time
4. The amount of time it takes you to respond to a stimulus
5. The ability to combine strength with speed to perform a strong muscular
contraction very quickly
6. The rate at which your body, or part of your body, is able to perform a movement,
or cover a distance in an amount of time
7. The ability to keep the body’s centre of mass over a base of support
8. The ability to move two or more body parts together, accurately and smoothly
 MINI TEST - DEFINITION
1. The ability of the heart and lungs to supply oxygen to the muscles so that the whole body can be exercised for a
long time = Cardiovascular fitness
2. A measure of how quickly you can change the position of your body, while keeping your entire body under
control = Agility
3. A measure of the length of time your voluntary muscles can contract without getting tired. This can be repeated
muscle contractions, or one contraction held for a long period of time = Muscular endurance
4. The amount of time it takes you to respond to a stimulus = Reaction time
5. The ability to combine strength with speed to perform a strong muscular contraction very quickly =Power
6. The rate at which your body, or part of your body, is able to perform a movement, or cover a distance in an
amount of time = Speed
7. The ability to keep the body’s centre of mass over a base of support = Balance
8. The ability to move two or more body parts together, accurately and smoothly = Co-ordination

8/8 – SUPERB!
6/8 – Not too bad
4/8 – Need to revise!!
UNIT RO42 – APPLYING PRINCIPLES
OF TRAINING
LO1 Know the principles of training in a sporting context
OBJECTIVE
MB3 SUCCESS CRITERIA
Describes all of the RED Identify the principles of training using teacher support
principles of
training with a
range
PURPLE Describe the principles of training with some examples from a
of developed sporting context using peer support
examples which are GREEN Explain the principles of training with examples from a sporting
applied to specific context using recall
sporting contexts.

EXT How can we use principles of training to aid our own training
methods.
LO1:

• Learners must be taught:

• The principles of training in a sporting context, i.e.
• Progression, i.e. progressive overload by increasing frequency, intensity, time, type, adherence (FITTA)
(e.g. more repetitions from one session to another)
• Specificity, i.e. practices a skill used in a sport, trains the muscle group(s) predominantly used in a sport
(e.g. passing the ball in rugby)
• Reversibility/regression, i.e. ‘use it or lose it’ (e.g. where injury may affect performance)
• Moderation, i.e. taking into account age, gender, environment and experience (e.g. a session which will
include young athletes and mature performers)
• Variance, i.e. avoiding boredom, gives the body a different challenge, mixture of fitness and skill.
COURSEWORK – BIG PICTURE

• Task 1: The principles of training

• Learning Outcome 1 is assessed in this task.

• The coach who you are shadowing has asked you to demonstrate your knowledge of the
principles of training before you start working with the squad members.

• Your task is to describe to the coach the principles of training in a sporting context.
 PROGRESSION
• The progressive overload principle states:
• In order for a muscle to grow, strength to be gained, performance to increase, or for any
Copy
definition
similar improvement to occur, the human body must be forced to adapt to a tension that is
above and beyond what it has previously experienced
• How does this link to training?
WAGOLL:
• F The principle of frequency refers to
• I how often a performer will train. An
Give specific sporting example would be a footballer, who
• T examples would play on a Saturday, rest
• T Sunday, train Monday & Tuesday,
rest Wednesday, train Thursday and
• A Friday. Resting on Sundays and
Wednesday would allow his body to
recover.
PROGRESSIVE OVERLOAD
Progressive overload - training frequency, intensity, time or type; must be increased over the
training period to ensure that the body is pushed beyond its normal boundary. Increases must be
gradual so that the athlete avoids a plateau (flattening) in performance or, worse, injury

SO WE USE FITTA TO EXPLAIN THE PRINCIPLE WITH

RELEVENT AND DEVELOPED SPORTING EXAMPLES
 Copy definitions

F Frequency = How often you train

e.g. Once a week, twice a week

Intensity = How hard you train

You could overload by gradually increasing the
number of training sessions per week

I
e.g. 1 set of 5 reps of 5kg
You could overload by gradually increasing the
2 sets of 5 reps of 5kg
2 sets of 5 reps of 10kg difficulty of your training sessions

Time = How long you train for

T
e.g. Session 1 = 20 mins You could overload by gradually increasing the
Session 2 = 25 mins time of training sessions
Session 3 = 30 mins

T
Type = This relates to specificity – How
similar is the training method to the activity
you are training for?
You need to match the type of training to what
you are training for. E.g. if you want to develop
muscular strength in your arms you might do
weight training on that area

A Adherence = How you stick to a training

programme.
You need to stick to the training
programme by overcoming the barriers
that could hinder you.
 Copy definitions

F Frequency = How often you train

e.g. Once a week, twice a week
You could overload by gradually increasing the
number of training sessions per week

WAGOLL:
• The principle of frequency refers to how often a performer will train.
• An example would be a professional footballer, who would play on a
Saturday, rest Sunday, train Monday & Tuesday, rest Wednesday,
train Thursday and Friday. Resting on Sundays and Wednesday
would allow his body to recover.
• Depending on the fixtures this could be changed and the frequency
of training reduced to accommodate the matches
 THE LEARNER SHOULD RELATE THE PRINCIPLES
OF TRAINING TO SPORT AND GIVE A RANGE OF
RELEVANT AND DEVELOPED SPORTING
EXAMPLES THROUGHOUT
What's wrong
with this
example?
• What is a relevant and developed sporting example?
• WABOLL (WhatABadOneLooksLike)
• FREQUENCY – a footballer will train 3 times a week before a match

This is the answer we have been

giving – will only achieve the lowest
marks
 THE LEARNER SHOULD RELATE THE PRINCIPLES
OF TRAINING TO SPORT AND GIVE A RANGE OF
RELEVANT AND DEVELOPED SPORTING
EXAMPLES THROUGHOUT What's wrong
with this
example?
• What is a relevant and developed sporting example?
• WAGOLL (WhatAGoodOneLooksLike)
• FREQUENCY WAGOLL:
• The principle of frequency refers to how often a performer will train. An example would be a
professional footballer, who would play a match on a Saturday, have recovery Sunday, rest
Monday, train Tuesday, rest Wednesday, train Thursday and Friday. Resting on Sundays and
Wednesday would allow his body to recover.
 Copy definitions

Intensity = How hard you train You could overload by gradually increasing the
e.g. 1 set of 5 reps of 5kg
2 sets of 5 reps of 5kg difficulty of your training sessions

I
2 sets of 5 reps of 10kg

Intensity – is where you increase the difficulty of the exercise you do for example
if you are training on a treadmill and running at 10km per hour you could increase
the intensity of the run by increasing the speed to 12km per hour.

• The principle of intensity refers to how hard a performer will train.

• An example would be a professional footballer, who would play a match on a Saturday, have a recovery
session on a Sunday which will be low intensity and involve stretching and mobility.
• They will rest Monday. Training Tuesday would be of high intensity focusing on cardiovascular fitness and
match fitness. Wednesday would be a rest day. Thursday’s training would be focused on particular
components of fitness that are a weakness at medium intensity.
• Friday would be low intensity focusing on team set pieces and the opposition that they will be playing at
the weekend. Resting on Monday and Wednesday would allow his body to recover for adaptations to take
place.
 Copy definitions
Time = How long you train for
e.g. Session 1 = 20 mins
Session 2 = 25 mins
Session 3 = 30 mins
Each session must last at least 20 minutes to get any
benefits.
To improve aerobic fitness training sessions should last
longer and working HR should rise between 60-80% of
maximum.

T
You could overload by gradually increasing the
time of training sessions

• A footballer could increase the time of each session they participate

in during pre season to match the time of a game.
• They could start off with 30 minutes of exercise and gradually
overload each session until they reach 90+ minutes in the final few
training sessions of pre season this would then match the game time
they would be playing.
 Athletes should analyse our particular sport to know
the fitness and skills they need. The training
programme should include types of activity to
Copy definitions
develop these skills and fitness.

T
Type = This relates to specificity – How
similar is the training method to the
activity you are training for?
You need to match the type of training to what
you are training for. E.g. if you want to develop
muscular strength in your arms you might do
weight training on that area

• A footballer could increase the time of each session they participate in

during pre season to match the time of a game.
• They could start off with 30 minutes of exercise and gradually overload
each session until they reach 90+ minutes in the final few training
sessions of pre season this would then match the game time they would
be playing.
 Copy definitions

A
You need to stick to the training
Adherence = How you stick to a programme by overcoming the barriers
training programme. that could hinder you.

This principle refers to ensuring

that individuals stick to their
training programme.

• The principle of adherence means sticking to the training plan.

• For example if a person has successfully applied to run in the London
marathon they will need a training plan that builds them up to the 26mile run.
• Training will involve continuous training, and running for long periods of
time to gradually build up there tolerance to running the full distance.
Training will be time consuming and boring so they need to use adherence to
stick to the plan and to hit the target.
 You need to train
specifically to develop the
Specificity means matching the training to the activity and components
right:
of fitness to be developed.
1. Muscle groups
2. Type of fitness
Training the muscles and actions you want to improve.
3. Related skills to the
Sentence starter: activity
Specificity makes training more effective because……..
An example of this would be……………
The principle of specificity refers to matching the training to the activity and
components of fitness to be developed.
An example of this would be a how rugby players train. In Rugby Union the backs and the
forwards would train differently as they need to train different components of fitness. The backs
who need to be fast and agile would specifically focus on the components of fitness of speed,
agility and balance. This would help them when in attacking positions in the game where they are
trying to avoid the opposition tacklers. The forwards who are involved in a lot of contact around
the ball will need to focus on different components of fitness.
Forwards need to be strong and powerful so they will work on components such as power and
muscular strength to enable them to do there job more successfully. Both the forwards and backs
need good cardiovascular fitness along with muscular endurance and co-ordination but for specific
elements of there game they will train differently.
THE LEARNER SHOULD RELATE THE PRINCIPLES OF
TRAINING TO SPORT AND GIVE A RANGE OF RELEVANT
AND DEVELOPED SPORTING EXAMPLES THROUGHOUT
• What is a relevant and developed sporting example?
• WAGOLL (WhatAGoodOneLooksLike)
• SPECIFICITY WAGOLL:
• The principle of specificity refers to matching the training to the activity and components of fitness to
be developed. An example of this would be a how rugby players train. In Rugby Union the backs and
the forwards would train differently as they need to train different components of fitness. The backs who
need to be fast and agile would specifically focus on the components of fitness of speed, agility and
balance. This would help them when in attacking positions in the game where they are trying to avoid
the opposition tacklers. The forwards who are involved in a lot of contact around the ball will need to
focus on different components of fitness. Forwards need to be strong and powerful so they will work on
components such as power and muscular strength to enable them to do there job more successfully. Both
the forwards and backs need good cardiovascular fitness along with muscular endurance and co-
ordination but for specific elements of there game they will train differently.
 Copy
Reversibility means gradually losing fitness instead of progressing or
definition remaining at a current level.

Can you think of an example when reversibility may occur?

This means that instead of progressing or

remaining at the same level, the athlete
loses fitness. It only takes 3 or 4 weeks to
get out of condition.

This is a principle of training that you do not want to use!

Sentence starter:
An example of reversibility would be……
The principle of reversibility mean that all fitness gains will be lost if training stops. An
example of this would be if a badminton player suffered a ruptured Achilles tendon. All the
training they had done will be reversed. They will lose their muscular strength, endurance,
power and speed. This is because they will be unable to train.
 MODERATION
• Training needs to take into account age, gender, environment and experience.
It is important to have rest periods to give time for the body to adapt and reduce
the risk of injury.
Copy
definition
Sentence starters:

Moderation makes training more effective because……..

An example of this is……….

The principle of moderation means not doing everything at once in
relation to training. An amateur footballer would need to do a pre season
training plan before playing their first game of the season. If they didn’t
and tried to cram in all their training 2 weeks before the season started
they could suffer injuries as they are not giving the body time to rest and
recover.
 VARIANCE

• Training should be varied in order to maintain motivation. This can be done by using a mixture of
different training and practice methods.
Copy
definition • What could you do in your training to add variance and fend off boredom?
A training programme needs to have
• Sentence starters:
variety in order to maintain interest and
• Variance makes training more effective because……. motivation. Boredom can lead to people
• An example
The principle of variance refers to of
how performer
this is…… will vary training to fend off boredom. An to give up training. To avoid this
example would be a professional footballer, who would play a match on a Saturday, have a individuals may:
recovery session on a Sunday which will be a light jog/pool session and involve stretching and • Use different challenges
mobility. They will rest Monday. Training Tuesday would be running/ball drills/small sided
games focusing on cardiovascular fitness and match fitness. Wednesday would be a rest day. • Mix fitness training with skill
Thursday’s training would be focused on particular components of fitness that are a weakness
such as agility, balance etc and will be done either as drills or in the gym as a circuit. Friday
would be focusing on team set pieces and the opposition that they will be playing at the
weekend. Resting on Monday and Wednesday would allow his body to recover for adaptations
to take place.
 THE LEARNER SHOULD RELATE THE PRINCIPLES OF
TRAINING TO SPORT AND GIVE A RANGE OF
RELEVANT AND DEVELOPED SPORTING EXAMPLES
THROUGHOUT
How can you change
• What is a relevant and developed sporting example? this into VARIATION?
• WAGOLL (WhatAGoodOneLooksLike)
• INTENSITY WAGOLL:
• The principle of intensity refers to how hard a performer will train. An example would be a
professional footballer, who would play a match on a Saturday, have a recovery session on a
Sunday which will be low intensity and involve stretching and mobility. They will rest
Monday. Training Tuesday would be of high intensity focusing on cardiovascular fitness and
match fitness. Wednesday would be a rest day. Thursday’s training would be focused on
particular components of fitness that are a weakness at medium intensity. Friday would be low
intensity focusing on team set pieces and the opposition that they will be playing at the
weekend. Resting on Monday and Wednesday would allow his body to recover for adaptations
to take place.
UNIT RO42 – APPLYING PRINCIPLES
OF TRAINING
LO1 Know the principles of training in a sporting context
OBJECTIVE
MB3 SUCCESS CRITERIA
Describes all of the RED Identify the principles of training using teacher support
principles of
training with a
range
PURPLE Describe the principles of training with some examples from a
of developed sporting context using peer support
examples which are GREEN Explain the principles of training with examples from a sporting
applied to specific context using recall
sporting contexts.

EXT How can we use principles of training to aid our own training
methods.
Principle of
Definition
training
Progression

Specificity
STARTER:
Reversibility
RECALL ALL
Moderation
DEFINITIONS
Variance EXT: CAN YOU
Frequency GIVE AN
Intensity EXAMPLE?
Time

Type

Adherence
THE LEARNER SHOULD RELATE THE PRINCIPLES OF
TRAINING TO SPORT AND GIVE A RANGE OF RELEVANT
AND DEVELOPED SPORTING EXAMPLES THROUGHOUT

• You have been given 3 WAGOLL’s for Specificity, Intensity & Frequency.
• You need to give a range of relevant and developed sporting examples for all of the principles
of training.
• Specificity
• Progressive overload – FITTA (Frequency Intensity Time Type Adherence)
• Variance
• Moderation DEFINITION
• Reversibility DEVELOPED &
RELEVANT
SPORTING EXAMPLE
Give Me 5 !!! Give Me 5 !!!
Complete 5 sentences you have learnt today.. Complete 5 sentences you have learnt today..

……………………………… means how often ……………………………… means how often

you exercise you exercise

………………………………..is how hard you are ………………………………..is how hard you are
training training

……………………………………. Is how long ……………………………………. Is how long

you should exercise for you should exercise for

………………………………………..means what ………………………………………..means what

exercises you do to match the training needs exercises you do to match the training needs

Training should be …………………………… so Training should be …………………………… so

that you do not get………………… that you do not get…………………
Adherence
is……………………………………………………............
Moderation
Definition………………………………………………………………………
…………….......
………………………………………………………………………………..
……………………..
How does it make training more Variance
effective…………………………………………… Definition……………………………………………………………………………
………………………………………………………………………………. ………...
…………………….. ………………………………………………………………………………..
For example…………………………………………………………….. ……………….
………………….. How does it make training more effective……………………………………….
………………………………………………………………………………… ……………………………………………………………………………….