Principles of Training: Specificity, Progression, Overload, Reversibility, Tedium

OCR

GCSE

Candidates must demonstrate a sophisticated understanding of the SPORT principles (Specificity, Progression, Overload, Reversibility, Tedium) as the foundational framework for training programme design. Responses must explicitly link the manipulation of FITT components (Frequency, Intensity, Time, Type) to the achievement of Progressive Overload and subsequent physiological adaptation. Analysis should extend to the mitigation of Reversibility through injury prevention strategies and the management of Tedium to maintain psychological engagement.

Objectives

Exam Tips

Pitfalls

Key Terms

Mark Points

What You Need to Demonstrate

Key skills and knowledge for this topic

Award AO1 marks for precise definitions: Specificity as training relevant to the energy system/muscle group; Overload as working the body harder than normal; Progression as the gradual increase of load.
Credit AO2 responses that apply Overload explicitly through the FITT principle (Frequency, Intensity, Time, Type) tailored to the athlete's specific needs.
Candidates must link Reversibility to specific causes (e.g., injury, off-season) and physiological consequences (e.g., atrophy, loss of aerobic capacity).
In extended responses (AO3), award marks for justifying the manipulation of training principles to prevent Tedium and ensure continuous improvement without injury.

Example Examiner Feedback

Real feedback patterns examiners use when marking

"You have defined Overload correctly. To improve, specify which FITT component you are changing and by how much."
"Your application of Specificity is too broad. Identify the exact muscle groups or energy systems relevant to the sport mentioned."
"Differentiate clearly between Progression and Overload; explain how the training load changes over time, not just that it is hard."
"When discussing Reversibility, explain the physiological loss (e.g., muscle atrophy) rather than just stating 'fitness is lost'."

Marking Points

Key points examiners look for in your answers

Award AO1 marks for precise definitions: Specificity as training relevant to the energy system/muscle group; Overload as working the body harder than normal; Progression as the gradual increase of load.
Credit AO2 responses that apply Overload explicitly through the FITT principle (Frequency, Intensity, Time, Type) tailored to the athlete's specific needs.
Candidates must link Reversibility to specific causes (e.g., injury, off-season) and physiological consequences (e.g., atrophy, loss of aerobic capacity).
In extended responses (AO3), award marks for justifying the manipulation of training principles to prevent Tedium and ensure continuous improvement without injury.

Examiner Tips

Expert advice for maximising your marks

💡When asked to apply Overload, explicitly manipulate one or more FITT components (Frequency, Intensity, Time, Type) with concrete examples.
💡Ensure 'Reversibility' is linked to a cause (e.g., injury) and a specific physiological effect (e.g., decrease in VO2 max), not just 'loss of fitness'.
💡In 6-mark questions, structure the response by defining the principle, applying it to the scenario, and justifying its impact on performance.

Common Mistakes

Pitfalls to avoid in your exam answers

Confusing 'Progression' with 'Overload'; failing to identify that Progression is the gradual application of Overload over time.
Describing Overload vaguely as 'working hard' without referencing specific FITT components (e.g., increasing heart rate to training zones).
Neglecting to link Specificity to the specific component of fitness required (e.g., aerobic endurance for a midfielder vs. power for a shot putter).

Key Terminology

Essential terms to know

Application of SPORT principles to optimize performance

Manipulation of FITT components to achieve Progressive Overload

Physiological adaptation versus Overtraining

Periodization and injury prevention strategies

Likely Command Words

How questions on this topic are typically asked

Define

Describe

Explain

Apply

Analyse

Evaluate

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