Fitness and principles of training

ZIMSEC O Level · Physical Education, Sport and Mass Displays · Form 2, Form 3

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Components of fitness

Health-related: cardiovascular endurance (stamina), muscular strength, muscular endurance, flexibility and body composition.
Skill-related: speed, agility, balance, coordination, power and reaction time.

Fitness tests

Cooper 12-minute run or multi-stage fitness test (endurance), sit-and-reach (flexibility), 30 m sprint (speed), sit-ups in one minute (muscular endurance), standing broad jump (power), Illinois agility run.

Principles of training

Specificity: train for the needs of your sport.
Progression: increase the workload gradually.
Overload: work harder than normal, using FITT – Frequency, Intensity, Time and Type.
Reversibility: fitness is lost if training stops.
Rest and recovery: the body adapts during rest.

Methods of training

Continuous training (long runs), interval training (work and rest periods), fartlek (speed play – changes of pace), circuit training (stations), weight training, and plyometrics (jumping for power).

A training session

Warm-up (raise pulse, stretch, sport-specific drills) → main activity → cool-down (light jogging and stretching to remove waste and reduce stiffness).

Exam tip: Name the test AND the component it measures – they are often asked together.

Check yourself

Which component of fitness does the sit-and-reach test measure?
What does FITT stand for?
Give two purposes of a warm-up.

Show answers

Flexibility.
Frequency, Intensity, Time, Type.
Any two: raises heart rate and body temperature, prepares muscles and joints, reduces injury, prepares mentally.

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