2. SPORT SCIENCE OCR Cambridge Nationals in R042
(Level 1/2)
R042
Applying principles of training

3. The principles of training
progression, i.e. progressive overload by increasing frequency, intensity, time, type, adherence (FITTA)
variance, i.e. avoiding boredom, gives the body a different challenge, mixture of fitness and skill
specificity, i.e. practices a skill used in a sport, trains the muscle group(s) predominantly used in a sport
moderation, i.e. taking into account age, gender, environment and experience
reversibility or regression, i.e. ‘use it or lose it’

4. The principles of training
“These principles provide a sound basis for the construction of any kind of training programme.”
“Any programme failing to operate on them is limited in value…”
“The ability to sustain effective training will be greater if the programme is based on these principles.”

5. The principles of training
Fitness training programmes need to be adapted depending on the:
motivation
experience
fitness levels
…and goals of the athletes or performers they are coaching.
age
There is not one method that meets everyone’s needs.

6. The principles of training
Fitness training is there to help athletes and performers develop their:
One training programme may not suit the needs of many athletes or performers, even if they participate in the same sport.
In some instances training programmes not only need to consider an individual’s needs but also a team’s collective needs as well.
balance
agility
flexibility
and endurance.
Sometimes individually, sometimes in combination.
power
strength

7. The principles of training
When developing a training programme for athletes or performers there are many factors to consider:
What are the athlete’s strengths and weaknesses?
How will I get the athlete to progress?
Do they enjoy the training sessions?
Am I meeting their needs?
Is the method of training I am using working?
What are the performer’s needs?
Am I pushing them too hard?
What are we training for?

8. The principles of training
To know where to start when developing a training programme a coach has to know what he is working with.
…and meet the needs of their performers.
With more than 300 types and variations of fitness testing methods it is vital that a coach knows which ones will achieve the best results…

9. The principles of training
Reviewing and evaluating a training plan on its completion will not only help develop the plan and therefore the athletes or performers…
The use of a training programme needs to be constantly monitored for its suitability and effectiveness.
…but it will also develop the coach and their skills.

10. How to design and evaluate a fitness training programme
What will you learn?
How to design and evaluate a fitness training programme
The principles of training including progression, specificity and variance
The components of fitness such as strength, power and balance, and how different training methods are more effective in different areas
How to select, use and interpret the results from a variety of fitness tests

11. Other OCR resources are available at www.ocr.org.uk
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