1.2.b. Applying the principles of training - Optimising training — OCR GCSE Physical Education
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1.2.b. Applying the principles of training - Optimising training explained
1.2.b. Applying the principles of training - Optimising training covers 6 specification points, including Know the definition of the elements of FITT… and • continuous • fartlek • interval – circuit….
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Open a point below for its explanation and revision guidance.
know the definition of the elements of FITT (Frequency, Intensity, Time, Type) and be able to apply these elements to personal exercise/training programmes
FITT is a four-part framework for planning and adjusting a training programme. Frequency means how often a person trains, usually expressed as sessions per week, for example three sessions each week. Intensity means how hard each session is, judged by heart rate, RPE, percentage of one-repetition maximum or pace. Time means how long a session or each component lasts, such as 30 minutes of continuous running. Type means the method of training chosen, such as continuous running, circuit training or weight training, matched to the component of fitness being developed. Applying FITT means changing one element at a time to make the programme harder (overload) or easier, and justifying the change against the performer's goal, current fitness and sport.
know different types of training, definitions and examples of: • continuous • fartlek • interval – circuit training – weight training – plyometrics – HIIT (High Intensity Interval Training).
This criterion requires you to know each training type by its definition and by a concrete example. Continuous training means steady exercise at a moderate intensity without rest, such as a 30-minute jog. Fartlek mixes varied paces within one continuous session, for example sprinting to a lamppost then jogging. Interval training alternates work bouts with recovery periods, such as 30 seconds hard cycling then 60 seconds easy. Circuit training moves through a series of stations, for example press-ups, squats and shuttle runs. Weight training uses resistance to build strength, such as barbell squats. Plyometrics uses explosive jumping movements, such as box jumps. HIIT alternates very short maximal efforts with brief recovery, such as 20 seconds sprinting then 10 seconds rest. In a multiple-choice question, match the definition to the option and check the example fits the same type.
understand the key components of a warm up and be able to apply examples: • pulse raising • mobility • stretching • dynamic movements • skill rehearsal
A warm up is a structured sequence of activities that prepares the body and mind for the session ahead. Its key components are pulse raising, mobility, stretching, dynamic movements and skill rehearsal. Pulse raising uses continuous activity such as jogging or cycling to lift heart rate and blood flow. Mobility work takes joints through their range, for example arm circles or hip rotations. Stretching lengthens muscles, using static holds or controlled movements. Dynamic movements are active, sport-specific actions such as lunges, high knees or side steps performed with control. Skill rehearsal practises the actual techniques of the activity, such as passing drills in netball or shadow batting in cricket. A learner applying examples should match each component to a named activity and explain why it belongs there, rather than listing components without context.
know the physical benefits of a warm up, including effects on: • warming up muscles/preparing the body for physical activity • body temperature • heart rate • flexibility of muscles and joints • pliability of ligaments and tendons • blood flow and oxygen to muscles • the speed of muscle contraction
A warm up produces several linked physical benefits. Warming the muscles prepares the body for physical activity so movement becomes smoother and the risk of strain falls. Body temperature rises, which makes muscles more supple. Heart rate increases, so blood is pumped around the body faster. Flexibility of muscles and joints improves, allowing a greater range of movement. Ligaments and tendons become more pliable, so they tolerate force better. Blood flow and oxygen delivery to the muscles increase, supporting aerobic energy release. The speed of muscle contraction rises as muscles warm, so reactions and movements become quicker. These effects connect: a higher heart rate drives greater blood flow, which carries more oxygen, while warmth raises pliability and contraction speed. A learner should explain each effect and link it to performance or injury reduction.
understand the key components of a cool down and be able to apply examples: • low intensity exercise • stretching
A cool down is the tapering period after training or competition that returns the body towards rest. Its two key components are low intensity exercise and stretching. Low intensity exercise means continuing whole-body movement at a gentle pace, for example jogging a few laps, walking briskly or cycling slowly, so the heart and breathing rates fall gradually rather than abruptly. Stretching means taking the worked muscles through controlled, held positions, for example a held hamstring stretch after sprinting or a calf stretch after a long run. In a multiple-choice question you must recognise which activity belongs to each component and reject options that are actually warm-up activities, high intensity work or static rest.
know the physical benefits of a cool down, including: • helps the body’s transition back to a resting state • gradually lowers heart rate • gradually lowers temperature • circulates blood and oxygen • gradually reduces breathing rate • increases removal of waste products such as lactic acid • reduces the risk of muscle soreness and stiffness • aids recovery by stretching muscles.
A cool down produces several linked physical benefits. Continuing gentle movement helps the body's transition back to a resting state instead of stopping abruptly. Because exercise continues at low intensity, heart rate lowers gradually and breathing rate reduces gradually, and body temperature falls gradually rather than suddenly. The continued circulation keeps blood and oxygen moving to the muscles that have worked. Better circulation also increases the removal of waste products such as lactic acid, which builds up during intense activity. Controlled stretching reduces the risk of muscle soreness and stiffness and aids recovery by stretching the muscles that were used. In a multiple-choice question, match each option to one of these benefits and reject options that describe warm-up effects or claims the specification does not make.
Your focus
- State the definition of each FITT element accurately.
- Identify which FITT element has been changed in a given training scenario.
- Apply FITT elements to design or adjust a personal exercise or training programme for a stated goal.
Show all 18 objectives
- State the definition of each named training type.
- Give a correct example for each training type.
- Distinguish between similar training types when selecting an option.
- Identify the five key components of a warm up
- Give a named activity example for each component
- Explain how each component prepares the performer for the session
- State the physical benefits of a warm up
- Explain how each benefit supports performance or reduces injury risk
- Link related effects such as heart rate, blood flow and oxygen delivery
- State the two key components of a cool down
- Give a valid example of low intensity exercise in a cool down
- Give a valid example of stretching in a cool down
- List the physical benefits of a cool down
- Explain how a cool down gradually returns heart rate, temperature and breathing rate towards resting values
- Link stretching in a cool down to reduced soreness and improved recovery
1.2.b. Applying the principles of training - Optimising training exam tips
Marking Points
- Defines frequency as how often training takes place, typically the number of sessions per week.
- Defines intensity as how hard a session is, measured through indicators such as heart rate, RPE or percentage of one-repetition maximum.
- Defines time as the duration of a session or of a component within it.
- Defines type as the method of training selected, such as continuous, circuit or weight training.
- Applies an element to a scenario by identifying which one has been changed to create overload or progression.
- Links a chosen element to the performer's goal, current fitness level or demands of the sport.
- Defines continuous training as steady exercise at a moderate intensity without rest and gives a suitable example.
- Defines fartlek as varied pace within a continuous session and gives a suitable example.
- Defines interval training as alternating work bouts with recovery periods and gives a suitable example.
- Defines circuit training as a series of stations performed in sequence and gives a suitable example.
- Defines weight training as resistance exercise to develop strength and gives a suitable example.
- Defines plyometrics as explosive jumping or bounding movements and gives a suitable example.
- Defines HIIT as short maximal efforts with brief recovery and gives a suitable example.
- Identifies pulse raising as continuous activity that raises heart rate, giving a named example such as jogging or cycling
- Names mobility as joint-range work such as arm circles or hip rotations and links it to a joint
- Describes stretching as lengthening muscles through static holds or controlled movement
- Explains dynamic movements as active, controlled, sport-specific actions such as lunges or high knees
- Links skill rehearsal to practising the techniques of the chosen activity, such as passing drills or shadow batting
- Applies each component to a named sport so the example is specific rather than generic
- Explains that warming muscles prepares the body for physical activity and reduces strain risk
- States that body temperature rises during a warm up and links this to muscle suppleness
- Describes the increase in heart rate and its role in circulating blood faster
- Explains that flexibility of muscles and joints improves, allowing greater range of movement
- States that ligaments and tendons become more pliable and better tolerate force
- Links increased blood flow and oxygen delivery to the working muscles to energy release
- Explains that the speed of muscle contraction increases as muscles warm, improving quick movements
- Identifies low intensity exercise as a component of a cool down
- Identifies stretching as a component of a cool down
- Selects a gentle jog or slow walk as an example of low intensity exercise
- Selects a held muscle stretch as an example of stretching
- Rejects high intensity sprinting as a cool down activity
- Rejects a warm-up drill as an example of a cool down component
- States that a cool down helps the body's transition back to a resting state
- States that a cool down gradually lowers heart rate
- States that a cool down gradually lowers temperature
- States that a cool down circulates blood and oxygen
- States that a cool down gradually reduces breathing rate
- States that a cool down increases removal of waste products such as lactic acid
- States that a cool down reduces the risk of muscle soreness and stiffness
- States that a cool down aids recovery by stretching muscles
Examiner Tips
- 💡Learn each element with a one-line definition and a concrete example so you can match definitions quickly in multiple-choice items.
- 💡When a scenario describes a change, name the single element altered and state the effect on the performer.
- 💡Use the correct units, such as sessions per week for frequency and minutes for time, to keep answers precise.
- 💡Read the definition in the option and test it against the example before choosing.
- 💡Eliminate options whose example contradicts the definition, such as steady running labelled as HIIT.
- 💡Recall one clear example for each training type so you can match quickly.
- 💡Read the question for the word 'example' and give a named activity for each component you mention
- 💡Keep the five components distinct so each answer point is clearly identifiable
- 💡Use sport-specific vocabulary such as 'passing drills' or 'hip rotations' rather than vague terms
- 💡Check that each example genuinely fits the component it is attached to
- 💡Name the specific effect before explaining its benefit so each point is clear
- 💡Link each benefit to performance or injury reduction to gain credit for explanation
- 💡Use precise terms such as 'pliability' and 'contraction speed' rather than vague wording
- 💡Check you have covered all seven listed effects before finishing
- 💡Read the stem carefully to see whether it asks for a component or an example
- 💡Eliminate options that describe high intensity work before choosing
- 💡Link each option to either low intensity exercise or stretching, then pick the one that fits the stem
- 💡Match each option to a named benefit from the specification before choosing
- 💡Reject options that describe effects of exercise rather than recovery
- 💡Check whether the option says 'gradually', since sudden changes are not cool down benefits
Common Mistakes
- Confuses intensity with time; keep intensity as how hard the work is and time as how long it lasts.
- Treats type as the component of fitness rather than the method of training; keep type as the training method chosen.
- Changes several FITT elements at once when explaining progression; adjust one element at a time so the effect can be judged.
- Gives a definition without applying it to the scenario; connect the element to the performer's goal or sport.
- Confuses fartlek with interval training; remember fartlek varies pace within one continuous run, while interval training separates work and recovery bouts.
- Describes HIIT as long steady exercise; correct this by noting HIIT uses very short maximal efforts with brief recovery.
- Gives an example that does not match the named type; check the example uses the same structure as the definition.
- Treats circuit training as a single exercise; correct this by describing a sequence of different stations.
- Lists the five components without any example; add a named activity example for each component
- Treats skill rehearsal as a general fitness drill; link it to the actual techniques of the sport
- Confuses dynamic movements with static stretching; keep dynamic work active and controlled
- Gives a pulse-raising example that does not raise heart rate, such as a static hold; choose continuous activity instead
- Says a warm up lowers heart rate; state that heart rate increases to circulate blood faster
- Claims body temperature falls during a warm up; explain that it rises and makes muscles supple
- Treats pliability of ligaments and tendons as the same as flexibility of muscles; keep the two effects distinct
- Omits the speed of muscle contraction; include it and link it to quicker movement
- Confuses the cool down with the warm-up; keep the cool down after exercise and the warm-up before it
- Chooses sprinting as low intensity exercise; select gentle continuous movement instead
- Treats complete rest as a cool down component; include low intensity exercise and stretching instead
- Names only stretching and forgets low intensity exercise; include both components
- Claims a cool down raises heart rate; state that it gradually lowers heart rate instead
- Attributes warm-up benefits such as preparing muscles for work to the cool down; link cool down benefits to recovery instead
- Says lactic acid is produced by the cool down; state that the cool down increases its removal instead
- Describes an abrupt stop as beneficial; state that the cool down helps the gradual transition to rest instead