Key Principles of Training

• What does SPORT stand for?

  S - specificity

  P - progressive overload

  O - Overload

  R - reversibility

  T - tedium
• What does Specificity mean?

  The training needs to be specific for the requirements of the athlete and their sport, for example, gymnasts must focus on strength and flexibility in their training but do not need to train for endurance
• What does Progressive Overload mean?

  This describes how athletes must overload themselves by pushing themselves harderthan their 'comfortable' level, however, they must do this progressively over time, gradually pushing themselves harder and harder at a manageable rate
• What does Reversibility mean?

  Changes to the body and fitness level are reversed if training ceases or is significantly reduced. This can relate to muscle strength or cardiovascular fitness
• What does Tedium mean?

  The training programme should not be boring. The activities should be varied and engaging for the participant
• What does Overload mean?

  the process of a person pushing themselves out of their 'comfort zone' during training to try andimprove their strength, fitness or endurance

  • E.g. a runner that regularly runs a 5km distance comfortably might choose to overload and push themselves to increase their speed or distance to become a better runner
• What does FITT stand for?

  F - frequency

  I - intensity

  T - time

  T - type
• What does frequency mean?

  How often the training takes place
• What does Intensity mean?

  How intense the training is in terms of how hard the athlete pushes themselves e.g. speed, strength, endurance
• What does Time mean?

  How long the training session is
• What does Type mean?

  Type of training the person participates in e.g. circuit training, continuous training