Principles of Training
Anyone can train hard, but improving safely takes a plan. Learn the Edexcel principles of training, the FITT variables, and the Karvonen formula for your heart-rate training zones.
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Train smart, not just hard 🏋️
Anyone can train hard, but improving fitness safely takes a plan. The **principles of training** are the rules that make a programme work. This module covers the Edexcel principles, the **FITT** variables, and the simplified **Karvonen** formula for working out your training **heart-rate zones**.
The key principles 🔑
Four principles run through this module:
Match each principle to its meaning 🔗
- Specificity
- Progressive overload
- Reversibility
- Overtraining
- Train the fitness and muscles your sport actually needs
- Gradually increase the training demand over time
- Fitness is lost if you stop training
- Training too hard without enough rest, risking injury
The FITT variables 📋
When you plan **progressive overload**, you adjust four things, known as **FITT**: **Frequency**, how often you train; **Intensity**, how hard; **Time**, how long each session; and **Type**, which method you use. Edexcel lists the principles as a flat list, not an acronym. The others are **individual needs**, **overtraining**, **reversibility**, and the **thresholds of training**.
What is in FITT? ✅
Select the TWO variables that the FITT principle includes.
- Frequency
- Intensity
- Flexibility
- Independence
What is reversibility? 🔄
What does the principle of reversibility mean?
- Fitness is lost if you stop training
- You should train the same way every day
- Training always reverses an injury
- You must reverse each exercise you do
Your training zones ⚖️
Your maximum heart rate is about 220 minus your age. Two training zones sit inside it.
Maximum heart rate 💓
An interactive activity.
The aerobic zone 🎯
An interactive activity.
Principles in words 🧩
The principle of _____ means training the systems your sport needs. Increasing the demand gradually is called progressive _____. If you stop training, fitness is lost through _____. When you plan overload you adjust frequency, intensity, time and _____. Training too hard without enough rest is _____.
Named fitness classes 🧘
Select the TWO that Edexcel names as fitness classes, rather than training methods.
- Pilates
- Spinning
- Fartlek
- Plyometrics
Applying progressive overload 🪜
An interactive activity.
Design a programme 🧭
An interactive activity.
Explain the principles ✍️
An interactive activity.