Topic 5 of 6 · Form 6
Training and performance analysis
Specificity, progression, overload (FITT), reversibility, individual differences, recovery and moderation.
Notes for this topic 1 file, in order
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Principles of training
Specificity, progression, overload (FITT), reversibility, individual differences, recovery and moderation.
Methods
Continuous, interval (work-to-rest ratios), fartlek, circuit, weight training, plyometrics and flexibility training (static, dynamic, PNF).
Periodisation
Macrocycle (season or year), mesocycles (blocks of weeks) and microcycles (week); preparation, competition and transition phases; tapering before major competitions.
Heart-rate training zones
Maximum heart rate ≈ 220 − age; aerobic training zone about 60–80% of maximum (Karvonen formula uses heart rate reserve).
Worked example: Find the 70% training heart rate for an 18-year-old using 220 − age.
Max HR = 202; 70% = 141 bpm
Fitness testing
Validity, reliability and standardised protocols; tests such as the multi-stage fitness test (VO₂ max), sit-and-reach, vertical jump, 30 m sprint and hand-grip dynamometer.
Performance analysis
Notational analysis, video analysis, GPS and heart-rate monitoring; comparing performance with models and setting targets.
Nutrition and ergogenic aids
Carbohydrate loading, hydration, protein for recovery; legal aids and banned substances (WADA list); ethical issues of doping.
Check yourself
- What is tapering?
- State the principle of reversibility.
- Calculate the maximum heart rate of a 25-year-old.
Show answers
- Reducing training volume before a major competition to allow full recovery while maintaining fitness.
- Fitness gains are lost when training stops or is reduced.
- 220 − 25 = 195 bpm
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