Specificity, progressive overload, reversibility, recovery, Frequency…

The idea

This statement lists the principles that govern effective training design. Specificity requires training to match the demands of the activity, so a swimmer trains upper-body pulling endurance while a sprinter trains short explosive efforts. Progressive overload requires the demand to increase gradually so the body keeps adapting. Reversibility means adaptations are lost when training stops or falls below the required level. Recovery means planned rest between sessions so adaptation can occur. FITT shows how overload is applied: frequency is how often training occurs, intensity is how hard the work is, time is how long each session lasts, and type is the method used, such as continuous, interval or resistance training.

What earns the marks

• Specificity: the programme must reflect the energy systems, muscle groups, movement patterns and intensities of the target activity.
• Progressive overload: training demand must be increased gradually so the body continues to adapt without excessive stress.
• Reversibility: fitness adaptations decline when training stops or falls below the level needed to maintain them.
• Recovery: planned rest between sessions allows adaptation and reduces the risk of overtraining.
• FITT: frequency, intensity, time and type are the variables used to apply progressive overload in a programme.

Common mistakes and how to put them right

• Confusing frequency with intensity.

  Put it right: Frequency is how often training occurs, while intensity is how hard the work is.

• Assuming any increase in training counts as progressive overload.

  Put it right: Overload must be a gradual, planned increase in demand.

• Thinking reversibility applies only to complete inactivity.

  Put it right: Adaptations decline whenever training falls below the level required to maintain them.

• Treating type as unimportant.

  Put it right: Type must match the activity through specificity, so the chosen method develops the required fitness component.

Exam tips

• Name the activity and the fitness component first, then explain how each principle shapes the programme.
• Use FITT to structure an answer about applying overload, giving a value or example for each variable.
• Explain reversibility and recovery as opposite pressures: too little training loses fitness, too little rest prevents adaptation.