Question 1

What is the difference between overload and progression?

Accepted Answer

Overload means training at a level higher than normal to stress the body and cause adaptation. Progression is the gradual increase in overload over time to ensure continued improvement. For example, if you run 5km at a steady pace, overload might be running 5.5km next week, while progression ensures you don't jump to 10km too quickly. Without progression, overload can lead to injury; without overload, progression has no effect.

Question 2

How do I apply the FITT principle to improve cardiovascular endurance?

Accepted Answer

To improve cardiovascular endurance using FITT: Frequency – train 3-5 times per week. Intensity – work at 60-80% of maximum heart rate (use the Karvonen formula or talk test). Time – aim for 20-60 minutes of continuous activity. Type – choose aerobic activities like running, cycling, swimming, or rowing. Gradually increase one variable at a time (e.g., add 5 minutes to time or increase frequency by one session) to ensure progression.

Question 3

Why is reversibility important in training?

Accepted Answer

Reversibility, also known as detraining, means that fitness gains are lost when training stops or reduces. For example, a runner who stops training for two weeks may see a significant drop in VO2 max and endurance. This is important because it highlights the need for consistency and the risk of taking long breaks. In exams, you might be asked to explain why a performer's fitness declined after an injury layoff – the answer is reversibility.

Question 4

What does 'tedium' mean in SPORT and how do you avoid it?

Accepted Answer

Tedium refers to boredom from repetitive training, which can reduce motivation and adherence. To avoid tedium, vary the type of exercise (e.g., cross-training), change the environment (run on trails instead of roads), use interval training instead of steady state, or train with a partner. In a training programme, including different methods (e.g., circuit, interval, continuous) keeps it interesting and can also improve overall fitness.

Question 5

How do I calculate training zones for aerobic and anaerobic training?

Accepted Answer

A common method is using maximum heart rate (MHR = 220 - age). For aerobic training, work at 60-80% of MHR. For anaerobic (e.g., high-intensity intervals), work at 80-90% of MHR. A more accurate method is the Karvonen formula: Target HR = (MHR - resting HR) × intensity % + resting HR. For example, a 16-year-old with resting HR 60 bpm aiming for 70% intensity: MHR = 204, so target = (204-60)×0.7 + 60 = 160.8 bpm.

Question 6

Can you give an example of specificity in training for a sport?

Accepted Answer

Specificity means training must match the demands of the sport. For a 100m sprinter, training should focus on explosive power, speed, and anaerobic capacity – e.g., short sprints, plyometrics, and weight training for leg strength. A marathon runner, however, needs aerobic endurance, so they would do long slow runs, tempo runs, and interval training at race pace. Doing only long runs for a sprinter would not improve their event-specific performance.

Applying the principles of training

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Related Topics in OCR GCSE Physical Education

Aerobic and anaerobic exercise

Applied anatomy and physiology

Characteristics of skilful movement

Classification of skills

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