1. GCSE Physical Education Unit 1.1.3 – Physical Activity as part of your healthy, active lifestyle PRINCIPLES OF TRAINING

2. Principles of training are rules that sports people work within. If you follow the rules successfully. your training will be more effective. Having a positive impact on whatever sport you compete in or just to keep active and healthy. Principles of training are also the core of your Personal Exercise Plan (PEP).

3. PRINCIPLES OF TRAINING Individual NeedsRest and Recovery SpecificityProgressive Overload PRINCIPLES F.I.T.T REVERSIBILITY

4. DEFINITIONS REST AND RECOVERY… Rest – The period of time allocated to recovery. Recovery – The time required for the repair of damage to the body caused by training or competition. INDIVIDUAL DIFFERENCES/NEEDS… Matching training to the requirements of an individual. PROGRESSIVE OVERLOAD… To gradually increase the amount of overload so that fitness gains occur, but without potential for injury. SPECIFICITY… Matching training to the requirements of the activity. REVERSIBILITY… Any adaptation that takes place as a consequence of training will be reversed when you stop training.

5. PROGRESSIVE OVERLOAD 1. GRADUALLY INCREASE 2. THE AMOUNT OF WORK YOU NORMALLY DO 3. WITHOUT THE POTENTIAL FOR INJURY

6. REVERSIBILITY This is not something you try to apply to your training. It is what happens to you when you have a break in training. In the same way your body adapts to an increased level of physical work, it will readapt to a lower level of fitness.

7. FITT FREQUENCY, INTENSITY, TIME, TYPE Frequency: How often you train. You can overload by increasing the number of training sessions you do.

8. FITT FREQUENCY, INTENSITY, TIME, TYPE Intensity: How hard you work when training. You can overload by working harder within the training session.

9. FITT FREQUENCY, INTENSITY, TIME, TYPE Time: How long you train for within each session. You can overload by increasing the length of the training session.