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Training Principles and Fitness Flashcards
Free GCSE and A Level PE Revision Cards
From FITT and progressive overload to interval training, plyometrics, and the components of fitness, these free PE flashcards cover all the key training principles for GCSE and A Level Physical Education.
Question
What does the FITT principle stand for?
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Answer
Frequency (how often you train), Intensity (how hard you train), Time (how long each session), Type (which method of training). Used to plan and progressively overload training programmes.
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Question
What is the principle of progressive overload?
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Answer
To improve fitness, the body must be subjected to stress greater than it is used to. Load must be gradually increased over time (FITT principle) to continue forcing adaptation.
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Question
What is the principle of specificity?
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Answer
Training must be specific to the fitness components and muscle groups required for the sport/activity. E.g. a swimmer should do pool-based aerobic and stroke-specific training.
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Question
What is the principle of reversibility?
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Answer
Fitness gains are lost if training stops — "use it or lose it." Aerobic fitness declines within 2–3 weeks of inactivity; strength declines more slowly.
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Question
What are the components of fitness?
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Answer
Health-related: cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition. Skill-related: agility, balance, coordination, power, reaction time, speed.
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Question
What is cardiovascular endurance and how is it tested?
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Answer
The ability of the heart and lungs to supply oxygen to working muscles over a prolonged period. Tested by the multi-stage fitness test (bleep test) or VO₂ max test.
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Question
What is VO₂ max?
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Answer
The maximum volume of oxygen the body can use per minute per kilogram of body weight. The gold standard measure of aerobic fitness. Higher VO₂ max = better cardiovascular endurance.
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Question
What is interval training?
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Answer
Alternating periods of high-intensity work with rest or low-intensity recovery. Improves both aerobic and anaerobic fitness. E.g. 400 m sprints with 90-second rest periods.
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Question
What is continuous training?
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Answer
Sustained aerobic exercise at moderate intensity for 20+ minutes without rest (e.g. jogging, cycling, swimming). Improves cardiovascular endurance and burns fat. Steady state — heart rate stays constant.
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Question
What is circuit training?
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Answer
A series of exercises performed at stations with minimal rest between them. Can target both aerobic fitness and muscular endurance. Adaptable to any sport or fitness level.
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