Sports Training, Conditioning and Fitness Components
This section covers sports training, conditioning and fitness components. The exam tests training principles, methods, warm-up and cool-down, and the ability to match a training method to a fitness goal.
Principles of training
Overload means training above habitual load. Progression means increasing load gradually. Specificity means training the system and skill demanded by the sport. Reversibility means fitness declines when training stops. Individuality recognises different responses. Recovery and variation prevent overtraining. Periodisation divides training into preparatory, competitive and transition phases.
Methods
Continuous training builds aerobic endurance. Fartlek varies pace within a continuous run. Interval training alternates work and recovery. Circuit training combines stations for strength and endurance. Resistance training develops strength and power. Plyometric training develops explosive power. Flexibility training improves range of motion.
Warm-up and cool-down
A warm-up includes general aerobic activity and specific mobility or skill rehearsal. A cool-down includes gradual reduction of intensity and stretching. Warm-up raises muscle temperature and reduces injury risk; cool-down aids recovery.
Worked example
A footballer wants better repeated-sprint ability. Reasoning: the goal is specific to intermittent high-intensity running, so continuous steady running alone is insufficient. Use interval training with work bouts close to match demands, plus ball skills, and progress volume gradually. Add recovery days. This applies specificity, overload and progression together.
Traps
Do not confuse overload with overtraining. Do not ignore specificity. Do not increase load suddenly. Do not claim one method is best for every goal. Do not skip cool-down and then call fatigue a training effect.