Question 1

What is the difference between overload and progression?

Accepted Answer

Overload is the principle that to improve fitness, you must work the body harder than it is accustomed to. Progression is how you apply overload safely over time – by gradually increasing the demands. For example, if you run 5km three times a week, overload might mean running 6km one session, but progression means increasing distance by no more than 10% per week to avoid injury.

Question 2

How do I remember the principles of training for my exam?

Accepted Answer

Use the acronym SPOR: Specificity, Progression, Overload, Reversibility. Some students also add FITT (Frequency, Intensity, Time, Type) as a way to apply overload and progression. Mnemonics like 'SPORt' or 'FITT SPOR' can help. Practice writing them out and giving examples for each.

Question 3

Why is reversibility important in training?

Accepted Answer

Reversibility reminds us that fitness gains are temporary. If you stop training, your body will gradually lose the adaptations you've built. For example, a runner who takes a month off will see a drop in cardiovascular endurance and muscle strength. This is why athletes must maintain training even during off-seasons, though at a reduced intensity.

Question 4

Can you give an example of specificity in a training programme?

Accepted Answer

Sure. A basketball player needs agility, jumping power, and cardiovascular endurance. A specific training programme would include plyometric drills (for jumping), interval sprints (for agility and endurance), and game-like scenarios. Doing only long-distance running would not be specific because it doesn't mimic the stop-start nature of basketball.

Question 5

How do I apply the FITT principle to overload?

Accepted Answer

FITT stands for Frequency, Intensity, Time, and Type. To apply overload, you can increase one or more of these. For example, to overload a weightlifter, you could increase frequency (train 4 times a week instead of 3), intensity (lift heavier weights), time (longer sessions), or type (switch to more challenging exercises). Always ensure progression by making changes gradually.

Question 6

What happens if I don't follow the principles of training?

Accepted Answer

Ignoring these principles can lead to several problems. Without specificity, you may not improve in your chosen sport. Without progression and overload, you'll plateau and see no gains. Ignoring reversibility means you'll lose fitness during breaks. Worst of all, overloading too quickly without progression can cause injury, overtraining, and burnout.

Principles of training

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Related Topics in OCR GCSE Physical Education

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Applying the principles of training

Characteristics of skilful movement

How to Revise Principles of training — OCR GCSE Physical Education

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