GCSE PE - PRINCIPLES OF TRAINING & OVERLOAD (SPORT & FITT) - (Health, Fitness & Training 7.1)
Summary
TLDRThis Cambridge IGCSE PE lesson focuses on the principles of training, emphasizing the importance of specificity, progression, overload, reversibility, and tedium in crafting personalized training programs. It explains how overloading the body through increased frequency, intensity, time, and type of training can lead to fitness improvements, while cautioning against overtraining that may result in injury and loss of fitness gains. The lesson encourages applying these principles to a fitness program to optimize performance and prevent burnout.
Takeaways
- 📚 Training programs must be personalized based on an individual's strengths, weaknesses, and goals.
- 🎯 The principles of training can be remembered using the acronym 'SPORT'—Specificity, Progression, Overload, Reversibility, and Tedium.
- ⚡ Specificity means training must focus on the specific fitness components and muscle groups required for the athlete's sport.
- 🚀 Progression occurs as the body adapts to training demands, but improvements slow at higher fitness levels.
- 🏋️♀️ Overload is crucial for progression by pushing the body beyond its limits to adapt to new demands.
- ⏪ Reversibility states that if training intensity decreases or breaks are taken, fitness gains will be lost.
- 😴 Tedium can lead to boredom, so incorporating variety into training programs helps maintain motivation.
- ⏳ Overload can be applied using the 'FITT' principles: Frequency, Intensity, Time, and Type.
- ❗ Overtraining occurs when the body faces more stress than it can handle, often leading to injury or fatigue.
- 🔄 Applying all the principles effectively helps create a balanced training program while avoiding risks like overtraining and reversibility.
Q & A
What are the principles of training mentioned in the video?
-The principles of training mentioned in the video are specificity, progression, overload, reversibility, and tedium, represented by the acronym SPORT.
How is specificity defined in the context of training?
-Specificity refers to the need for training to focus on the specific components of fitness and muscle groups that are most relevant to the individual's activity or sport.
What is the principle of progression in training?
-Progression occurs when the body adapts to training demands, leading to a new level of fitness. It happens more quickly in beginners but slows down as fitness levels increase.
How can overload be applied in training?
-Overload can be applied by pushing the body beyond its current limits through increasing frequency, intensity, time, or selecting the appropriate type of training to force the body to adapt.
What does the acronym FIT stand for in relation to overload?
-FIT stands for Frequency, Intensity, Time, and Type. These are the key factors to consider when applying overload to a training program.
What is the reversibility principle in training?
-Reversibility states that the fitness benefits gained through training can be lost if training intensity decreases or if there are long breaks, such as due to injury or rest.
Why is variety important in a training program?
-Variety is important to prevent tedium (boredom), which can lead to demotivation and potentially cause the individual to drop out of training, resulting in reversibility.
What are the risks of overtraining?
-Overtraining occurs when excessive exercise places more stress on the body than it can handle, leading to overuse injuries, fatigue, and a potential decline in fitness due to reversibility.
How can progression be seen in a fitness program?
-Progression is evident in a fitness program when the workload is gradually increased, such as by extending exercise duration or increasing workout intensity over time.
Why are rest days important in training?
-Rest days are crucial to prevent overtraining, allowing the body time to recover and avoid injury. They also help maintain long-term progress and prevent the loss of fitness.
Outlines
🏋️♂️ Principles of Training and Overload
This paragraph introduces the principles of training and overload in the context of fitness and performance enhancement. It emphasizes the importance of personalized training programs based on individual needs and the acronym SPORT to remember key principles: Specificity, Progression, Overload, Reversibility, and Tedium. The paragraph explains how training outcomes vary based on program planning and implementation, and how overload is necessary for progression but must be managed to avoid overtraining and its associated risks like injuries and fatigue.
🔄 Application of Training Principles
The second paragraph delves into the application of the training principles using the acronym FIT. It discusses the importance of Frequency, Intensity, Time, and Type in overloading the body to achieve fitness improvements. The paragraph also touches on the dangers of overtraining, which can lead to a decrease in performance and loss of fitness gains. It concludes with an encouragement to apply these principles to a fitness program and to review the knowledge checklist for understanding.
Mindmap
Keywords
💡Training
💡Overload
💡Specificity
💡Progression
💡Reversibility
💡Tedium
💡Frequency
💡Intensity
💡Time
💡Type
💡Overtraining
Highlights
Understanding the principles of training and overload is essential for fitness and performance improvement.
Training outcomes vary greatly depending on how well a program is planned and implemented.
Training must be personalized to suit an individual's needs.
Background information is often gathered through questionnaires prior to planning a training program.
The acronym SPORT helps remember the principles: Specificity, Progression, Overload, Reversibility, and Tedium.
Specificity means training must focus on the specific components of fitness and muscle groups required.
Progression occurs when the body adapts to training demands and moves to a new level of fitness.
Overload is pushing the body beyond its current limits to force adaptation to new demands.
Reversibility states that fitness benefits are lost if training intensity slows or long breaks are taken.
Tedium refers to boredom, which can lead to demotivation and drop out if training lacks variety.
The acronym FIT helps remember the ways to achieve overload: Frequency, Intensity, Time, and Type.
Frequency relates to how often one trains, which can be increased as one becomes stronger.
Intensity can be increased by making workouts more physically demanding over time.
Time refers to the duration of training sessions, which can be gradually increased to stress the body.
Type means selecting activities appropriate for one's sport and goals.
Overtraining is defined as excessive exercise that leads to overuse injury or excessive fatigue.
Sudden increases in workload without allowing the body to adapt can lead to overtraining.
Applying the five principles of training to a fitness program is crucial for effective progress.
Rest days are important to prevent overtraining and maintain fitness gains.
Variety in training methods helps to relieve tedium and improve motivation.
Transcripts
[Music]
hello and welcome to another complete
cambridge igcsepe lesson the first topic
in chapter 7 on the principles of
training
as always you'll learn absolutely
everything you need to know for your
exam
and today you need to be able to
understand the principles of training
and overload
to apply these principles to a training
program and to explain the dangers of
overtraining
we're all aware that training is
essential for anyone who wishes to make
improvements in fitness and performance
and that the outcomes achieved through
training will vary greatly depending on
how well a program is planned and
implemented
since everyone who exercises has
different strengths
weaknesses and targets training must be
personalized to suit an individual's
needs which is why background
information
is often gathered through the use of
questionnaires prior to planning
once the planning phase begins a clear
set of principles must be adhered to
which can be remembered using the
acronym sport the s
stands for specificity and simply means
that training must focus on the specific
components of fitness
and muscle groups required by the
individual doing the training
for example sprinters rely heavily on
speed and power to be successful
and should therefore use training
methods that lead to improvements in
these components
cyclists on the other hand focus on
lower body muscle groups such as the
gastrocnemius quadriceps and hamstrings
as these muscles will dictate how much
force they can apply to the pedals
p stands for progression which occurs
when the body adapts to the training
demands
and moves to a new level of fitness this
tends to occur quickly in people who are
just starting out but slows down
significantly at higher levels of
fitness
in order to achieve progression over
time we must apply the principle of
overload this essentially means pushing
the body beyond its current limits
so that it's forced to adapt to the new
demands there are different ways of
overloading the body through training
but we'll return to this later on
the r stands for reversibility which
states that training effects are
reversible
and fitness benefits will be lost if
training intensity slows
or long breaks are taken long-term
injuries often lead to reversibility and
athletes can experience
muscle wastage or atrophy as well as a
deterioration of a range of fitness
components
our final training principle is tedium
which essentially means boredom
when planning a program it's really
important to include some variety
as boredom can cause you to become
demotivated and demotivation can lead to
drop
out and reversibility now let's return
to overload and take a look at the
different ways in which overload can be
achieved through training
remember if we want to progress we need
to overload the body
by increasing the amount of work we do
over time there are four main principles
to learn here but you can use the
acronym fit
to help you remember the f stands for
frequency
which relates to how often you train for
example two weight training sessions a
week may be all you can manage initially
but once you start to acclimatize and
become stronger another session can be
added to your schedule
i stands for intensity and there are a
variety of ways in which you can make
your workouts more physically demanding
over time
for example a marathon runner may work
towards maintaining a higher average
heart rate during training
while a rugby player should ensure they
gradually add weight to the barbell when
squatting in the gym
t stands for time and relates to how
long our training sessions last for
by gradually increasing the duration of
our workouts
we place more stress on the body leading
to an increase in fitness as the body
adapts
the final t stands for type and
essentially means that the type of
activities we select
must be appropriate for our sport and
help us progress towards our goals
applying overload to a training method
that has limited relevance for your
sport
will not provide the benefits you're
looking for so overloading the body is
essential if improvements in fitness are
to be made but we need to be careful
as sudden increases in workload that
don't give the body time to adapt
can lead to a state called over training
over training is defined as excessive
exercise that gives the body more work
or stress than it can handle
and often results in overuse injury or
excessive fatigue
this would of course affect our ability
to train effectively
leading to reversibility and a loss of
fitness
now that you've covered everything you
need to know all that remains is to
apply the five principles of training to
a fitness program
pause the video now take a couple of
minutes to review the program
and see if you can identify how each
principle has been applied
specificity has been applied here as the
activities selected
are specific to the activity and the
training aid
lower body muscle groups have been
targeted which is essential for running
performance while continuous training
will help to improve stamina over time
a knowledge of progression is also
evident as the athlete has applied
overload by
increasing the time spent exercising
from one session to the next
the fact that rest days have been
included also hints at a knowledge of
reversibility if rest days hadn't been
included the runner would be at a
greater risk of overtraining which could
force them to take a break from their
training program
and lose some of their improvements
finally the athlete has included some
variety by using two different training
methods
this will help to relieve tedium and
improve levels of motivation
and focus well done you have just
covered everything you need to know
on the principles of training and
overload double check your understanding
against the knowledge checklist
and come back next time for topic two on
the methods of training
as always i hope you found this lesson
useful and i'll see you in the next one
you
5.0 / 5 (0 votes)