Training Principles and Conditioning
This domain tests training principles, the FITT formula, conditioning methods, periodisation and recovery. AHSEC answers should apply principles to a named athlete rather than list them.
Core ideas
- Overload: train above habitual load. Progression: increase gradually. Specificity: training matches the sport and energy system. Reversibility: fitness is lost with inactivity. Individuality: programmes differ by age, sex, training age and health.
- FITT: frequency, intensity, time, type. Intensity can be set by heart rate, %1RM, RPE or pace.
- Methods: continuous running, interval training, fartlek, circuit training, weight training, plyometrics, SAQ (speed, agility, quickness).
- Periodisation: macrocycle (season), mesocycle (weeks), microcycle (week); preparatory, competition and transition phases.
- Warm-up prepares the body; cool-down aids recovery. Overtraining shows persistent fatigue, poor sleep, mood change and falling performance.
Worked example
A beginner can do 10 push-ups. To apply progressive overload over four weeks, prescribe 3 sets of 6–8 with 90 seconds rest twice weekly, then add one repetition per set when the last set is manageable with good form. Reasoning: overload is applied with a small, planned increase; progression is not a sudden jump to 30 push-ups. Specificity keeps the exercise in the push-up pattern.
Traps
Overload is not overtraining. Rest is part of the programme, not a sign of weakness. Do not apply the same programme to a 14-year-old and a 25-year-old elite athlete. Do not ignore technique for load.