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Year 10
Edexcel

The principles of training and their application to a personal exercise programme

I can recall and apply the principles of training to an exercise programme.

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New
New
Year 10
Edexcel

The principles of training and their application to a personal exercise programme

I can recall and apply the principles of training to an exercise programme.

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Lesson details

Key learning points

  1. Key principles of training in sport are individual needs, specificity, progressive overload, overtraining reversibility.
  2. Principles of traning are used to allow an athlete to plan an exercise programme.

Keywords

  • Individual needs - training is meeting the requirements of the athlete

  • Specificity - training should be relevant to the specific demands of an activity or sport

  • Progressive overload - gradually increasing the amount of stress on the body so fitness gains occur, but without potential for injury

  • Overtraining - excessive exercise without adequate rest and recovery, leading to fatigue, decreased performance, and increased risk of injury

  • Reversibility - fitness gains decline when training stops or intensity decreases

Common misconception

Overload is negative and should not be encouraged during training.

Overload is encouarged as a positive aspect of traning as progression is being managed correctly to bring about adaptations to fitness. It is not to be confused with 'overtraining' which can cause injuries.


To help you plan your year 10 physical education lesson on: The principles of training and their application to a personal exercise programme, download all teaching resources for free and adapt to suit your pupils' needs...

The ISPOROR letters are widely used to keep the principles memorable. Provide plenty of opportunity for learners to apply the principles to sporting scenarios.
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Teacher tip
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Equipment

The ISPOROR letters with the matching definitions will be a useful starter and plenary activity, as well as providing the key definitions throughout the lesson.

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Licence

This content is © Oak National Academy Limited (2025), licensed on Open Government Licence version 3.0 except where otherwise stated. See Oak's terms & conditions (Collection 2).

Lesson video

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6 Questions

Q1.
Which type of resistance has been used in this exercise?
An image in a quiz
free weights
resistance bands
dumbbells
Correct answer: bodyweight
Q2.
Which type of resistance has been used in this exercise?
An image in a quiz
Correct answer: free weights
barbells
resistance bands
bodyweight
Q3.
Which fitness improvement is a priority for a sprinter?
Correct answer: increase in speed
increase in cardiovascular endurance
increase in agility
increase in balance
Q4.
Match the skill to the correct sport/event.
Correct Answer:chest pass,netball
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netball

Correct Answer:sprint start,200m
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200m

Correct Answer:smash,badminton
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badminton

Correct Answer:a tackle,rugby
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rugby

Q5.
Match the fitness component correctly.
Correct Answer:ability to move quickly ,speed
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speed

Correct Answer:ability to overcome resistance,strength
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strength

Correct Answer:response to a stimulus ,reaction time
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reaction time

Correct Answer:change direction at speed,agility
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agility

Q6.
A netball player will develop strength and in their arms to be able to pass the ball with power.
Correct Answer: speed

6 Questions

Q1.
Match the principle of training to the correct letter of the ISPOROR acronym.
Correct Answer:I,Individual needs
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Individual needs

Correct Answer:S,Specificity
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Specificity

Correct Answer:PO,Progressive overload
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Progressive overload

Correct Answer:R,Reversibility
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Reversibility

Correct Answer:O,Overtraining
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Overtraining

Correct Answer:R,Rest and recovery
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Rest and recovery

Q2.
Which principle of training states the importance of training matching the requirements of the individual
progressive overload
overtraining
rest and recovery
Correct answer: individual needs
Q3.
"I will increase the weight from 5kg to 7.5kg in week 3". Which principle of training has been described here?
specificity
Correct answer: progressive overload
reversibility
rest and recovery
Q4.
Match the description to the correct principle of training.
Correct Answer:specificity,making training specific to the movements in the sport.
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making training specific to the movements in the sport.

Correct Answer:progressive overload,a gradual increase so that fitness gains occur.
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a gradual increase so that fitness gains occur.

Correct Answer:reversibility,losing fitness levels when you stop exercising.
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losing fitness levels when you stop exercising.

Correct Answer:overtraining,excessive exercise without adequate rest
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excessive exercise without adequate rest

Q5.
Match the quote from a football goalkeeper to the correct principle of training.
An image in a quiz
Correct Answer:specificity,"I will focus on flexibility in the shoulder and power to jump high"
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"I will focus on flexibility in the shoulder and power to jump high"

Correct Answer:progressive overload,"In the gym I started with 8 box jumps and increased to 10"
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"In the gym I started with 8 box jumps and increased to 10"

Correct Answer:reversibility,"If I do not use it, I will lose it"
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"If I do not use it, I will lose it"

Correct Answer:rest and recovery ,"I have rest days after heavy weight training"
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"I have rest days after heavy weight training"

Q6.
Reversibility is the when fitness levels when training stops.
Correct Answer: decline, backwards, lose, decrease