Training in Sports
This domain tests training principles, the methods used for each fitness component, and how load is raised safely across a season.
Principles
Overload (train above current capacity), progression (increase gradually), specificity (training matches the demands of the event), reversibility (adaptations are lost when training stops), individuality, recovery and variation.
Methods by component
- Strength: isometric (no joint movement, useful in rehabilitation), isotonic (concentric and eccentric, free weights), isokinetic (constant speed against accommodating resistance).
- Endurance: continuous running at a steady pace, interval training with set work-to-rest ratios, fartlek or speed play.
- Speed: acceleration runs, sprint starts, hollow sprints, pace runs.
- Flexibility: static, dynamic, ballistic (higher injury risk) and PNF (contract-relax).
- Circuit training combines stations for strength and endurance; plyometrics develop explosive power.
Load
Training load combines volume and intensity and is dosed through frequency, intensity, time and density. Overtraining shows as persistent fatigue, rising resting heart rate, disturbed sleep, irritability and falling performance.
Worked example
A beginner squats 40 kg for 3 sets of 10, about 60% of a 1RM of 65 kg. Apply progression over six weeks: weeks 1–2 at 60% for 3 × 10, weeks 3–4 at 65–70% for 3 × 8, weeks 5–6 at 75% for 4 × 6, with a lighter week before testing. Overload is present because the load rises; specificity holds because the movement is the competition lift; the light week prevents overtraining.
Traps that cost marks
- Describing isometric work as involving joint movement.
- Treating overload and overtraining as the same thing.
- Calling fartlek a fixed-interval session - pace and terrain vary by feel.