Principles of training and training thresholds

• Specificity: training matches the demands of the sport. Progressive overload: make training gradually harder. Individual needs: training suits the person. Rest and recovery lets the body adapt. Reversibility: fitness is lost if training stops.
• FITT is a way to overload: Frequency, Intensity, Time and Type.
• Maximum heart rate = 220 minus age. The aerobic zone is 60 to 80% of this. The anaerobic zone is 80 to 90%.
• To get stronger, raise the load (intensity). Doing more repetitions or training for longer does not raise strength in the same way.

Progressive overload

Making training gradually harder so the body keeps adapting.

Specificity

Training that matches the demands of the sport or the muscles it uses.

Reversibility

Fitness is lost when training stops.

Overtraining

Training too hard with too little rest, so performance falls.

Maximum heart rate

Estimated as 220 minus age.

FITT

Frequency, intensity, time and type.

• Raising strength by adding repetitions or time. Strength goes up by increasing the load.
• Using heart rate zones to plan a strength session. Zones suit aerobic and anaerobic fitness work.
• Defining a principle when the question asks you to apply it. Give a specific change, such as adding 2.5 kg.

7 questions, 10 marks. Answer, then press Check. The marking guide explains how the marks are worked out. Nothing is saved.