Sports Training and Conditioning
What the domain covers
Sports training covers the principles used to improve performance, the main training methods, load variables and periodisation. The exam tests whether you can apply principles to a short training plan rather than just list them.
Core content
- Principles: overload, progression, specificity, reversibility, individuality, variation, rest and recovery, and periodisation.
- Load variables: volume (amount), intensity (effort or %1RM), density (work-to-rest ratio) and frequency (sessions per week).
- Methods: continuous training, interval training, fartlek, circuit training, plyometrics, resistance training and speed-agility-quickness work.
- Warm-up prepares the body and reduces injury risk; cool-down aids recovery.
- Periodisation: macrocycle (a year or more), mesocycle (weeks to months) and microcycle (usually a week).
Worked example
A beginner can do 3 sets of 8 push-ups. Apply progressive overload over four weeks: week 1, 3 × 8; week 2, 3 × 10; week 3, 4 × 8; week 4, 4 × 10, with a rest day between sessions. The reasoning increases one variable at a time and keeps recovery, showing specificity to muscular endurance. It does not jump to plyometric push-ups for a beginner.
Traps that cost marks
Confusing volume with intensity; applying plyometrics to untrained beginners; ignoring reversibility; and writing a plan with no progression or recovery.