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AO4
ANALYSIS

• When analysing fitness levels what do we

need to consider?:
• Age
• Gender
• Body Weight
• Lifestyle
• Compare against normative data
Task
• Pick a partner and comparing those things discuss who
should have a higher level of the components of fitness:
• Fitter
• Faster
• Stronger
• More agile
• Dynamic Balance
• Powerful

Now compare your results from your planners

PLANNING

• When planning our fitness logs there are a

lot of elements to consider.
• For example,
• What do you want to improve?
• How often can you train?
• Will you stay motivated?
• Will you get bored?
• Will you overtrain?
• Will it be effective?
Principles of Training

Principles are guidelines which you should

follow if you want your training to be
effective
They are not rules
They should be applied when designing and
carrying out a training programme
There are five principles in total
SPORT

• S – specificity
• P – progression
• O – overload
• R – reversibility
• T – tedium
 Specificity
• Making sure the training you do is relevant to
your chosen sport/position eg.
• Marathon Runner – Continuous Training
• Can you think of other examples?
 Progression
• This refers to continually improving fitness levels
through gradually increasing the amount of
training we do
• Exercising too hard, too soon can lead to
problems eg.
• Injuries, overtraining, fatigue, failure to
complete training sessions or achieve targets
• Remember, the body cannot adapt overnight. It
needs time to get used to training
Overload
• To make a body part fitter or stronger you must overload it, or
make it work harder than usual. Over time, it adapts to the
increased demand by getting fitter.

• F-the frequency of exercise (how often you

do it).
• I-the intensity of exercise (how hard you
work).
• T-the time you spend exercising.
• T-the type of training you do.
Reversibility

• Fitness is reversible. Exercise harder and your

body gets fitter. Stop exercising and it loses its
fitness again.
• You must keep to the training programme,
if you really want to get fitter.
• If you take a break because of illness or
holiday, start again at a lower level.
Tedium
• Your training programme must be varied to avoid
tedium-boredom.
• By using a variety of different training methods
we will keep our enthusiasm and motivation.
• We follow a long session with a short one, a
hard session with a relaxed one.
• We may be able to change where and when we
train.
• We need to check and assess our training to
make sure it is still suitable and good enough.