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
A performer is 20 years old. Using the simplified Karvonen formula, maximum heart rate = 220 minus age. What is their maximum heart rate, in beats per minute?
The aerobic zone
The performer's maximum heart rate is 200 bpm. The aerobic training zone starts at 60% of the maximum. What is the lower edge of the aerobic zone, in beats per minute?
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
Progressive overload builds fitness safely. Put these steps into a sensible order.
- Assess the performer's current fitness level
- Set a suitable starting level of training
- Gradually increase the frequency, intensity or time
- Allow rest and recovery to avoid overtraining
- Reassess fitness and adjust the programme
Design a programme
You are designing a training programme for a footballer. Apply the principles of training.
- Which principle means the training should suit football specifically?
- To keep improving over the season, how should you change the training?
- The player trains extremely hard with no rest days and gets injured. Which principle was ignored?
Explain the principles
Explain how a performer uses the principles of training to improve their fitness. Write in clear, full sentences.
- Explain what specificity means and give an example
- Explain how progressive overload is used, referring to FITT
- Explain what reversibility means
- Explain why avoiding overtraining matters