Optimising Training (OCR GCSE Physical Education (PE)): Revision Note
Exam code: J587
Types of training
To make training effective, performers will use overload, which is the process of a person pushing themselves out of their 'comfort zone' during training to try and improve their strength, fitness or endurance
The FITT principle can be applied to optimise a training plan and to ensure a performer achieves their fitness goals
For example, training frequency, intensity, time or type must be increased over the training period to ensure that the body is pushed beyond its normal workload
The four basic principles of overload follow the FITT guidelines:
FITT guidelines table
Principle of overload training | Description |
|---|---|
Frequency | How often you train |
Intensity | How intense the training is in terms of how hard the athlete pushes themselves e.g. speed, strength, endurance |
Time | How long the training session is |
Type | What kind of training you do in e.g. interval, circuit or continuous training |
Different Types of Training
Varying the type of training a performer does can also be a useful way to optimise training
it helps to reduce boredom, increase motivation and avoid injury through repetitive strain
When choosing a type of training it needs to be specific to the individual performer, component of fitness and the activity
Types of training table
Training type | Description | Considerations |
|---|---|---|
Continuous training |
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Fartlek training |
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Forms of interval training table
Training type | Description | Considerations |
|---|---|---|
Circuit training |
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Weight training |
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Plyometric training |
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High Intensity Interval Training (HIIT) |
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Applying the types of training to sports table
Training type | Sporting example |
|---|---|
Continuous training | If continuous training is regularly undertaken, the performer is more likely to be successful in activities like the half marathon |
Fartlek training | Games players as it mimics natural changes of pace during a match, for example, a hockey centre midfield player would use a slow to medium speed jog, but at certain times they would need to dart into free space or chase after the opposition to regain possession of the ball |
Circuit training | Can be used for almost any sport providing it is planned for the type of fitness required Sports skills can also be included such as dribbling, shooting and passing for basketball players |
Weight training | Strength training is useful for weight lifters, rugby props, and gymnasts Muscular endurance training is useful for a range of sports performers, including footballers, skiers, and dancers |
Plyometric training | Any sports requiring power would benefit for example, sprinting, throwing or jumping would use plyometrics, for example netballers and volleyballers |
High Intensity Interval Training (HIIT) | Well suited to sprinters and those in sports with short bursts of high intensity exercise involved in team games such as netball and rugby |
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