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This lesson covers the principles of training as required by the Edexcel GCSE PE specification (1PE0). These are the rules that underpin any effective training programme. Edexcel requires you to know: specificity, progressive overload, individual differences/needs, rest and recovery, reversibility, thresholds of training and the FITT principle. Understanding these principles is essential for designing and evaluating training programmes.
Definition: Training should be relevant and appropriate to the sport, activity and the individual.
| Example | Application |
|---|---|
| A 100 m sprinter trains with short, high-intensity intervals | Specific to the anaerobic energy system and fast-twitch muscle fibres used in sprinting |
| A marathon runner trains with long, steady-state runs | Specific to the aerobic energy system and slow-twitch fibres used in distance running |
Definition: Gradually increasing the intensity, duration, frequency or type of training to place greater demands on the body, leading to continued improvement.
The body adapts to the current training load. To continue improving, the demands must be increased progressively. If the overload is too sudden, injury may result. If there is no overload, no further improvement occurs (a plateau).
Progressive overload can be applied by adjusting FITT:
Definition: Training should be designed to meet the specific needs and abilities of each individual performer.
Every person is different. Factors that must be considered:
| Factor | Why It Matters |
|---|---|
| Age | Younger performers may need lower-intensity training; older performers may need longer recovery |
| Gender | Males and females may differ in strength, flexibility and cardiovascular capacity |
| Fitness level | A beginner needs a different programme from an elite athlete |
| Injury history | A performer recovering from a knee injury may need to avoid high-impact training |
| Goals | A person training for weight loss needs a different programme from one training for a marathon |
| Experience | A novice needs simpler exercises and more instruction |
Exam Tip: Edexcel specifically includes individual differences/needs as a principle of training. This means you may be asked to explain how a training programme should be adapted for a specific individual. Always give practical examples.
Definition: Rest is the period of time between training sessions where no exercise is performed. Recovery is the time required for the body to repair and adapt to the training stimulus.
graph LR
T["Training stimulus<br>(overload applied)"] --> D["Fatigue and<br>muscle damage"]
D --> R["Rest and recovery<br>(repair + adaptation)"]
R --> S["Supercompensation<br>(fitness improves<br>beyond previous level)"]
S --> T2["Next training<br>session"]
style T fill:#e74c3c,color:#fff
style R fill:#27ae60,color:#fff
style S fill:#3498db,color:#fff
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