Homeschool Guide: These lesson plans are a guide for parents. Content may contain errors — always cross-reference with official exam board specifications.

principles of training

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4 detailed 50-minute lessons with teaching scripts, worked examples, parent guides, and assessment criteria.

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Lesson Overview

Total Lessons: 4
Tier: Foundation and Higher
Duration: 50 minutes per lesson (200 minutes total)
Exam Boards: AQA, Edexcel, OCR, Eduqas, CCEA

Learning Objectives

Prerequisites

Materials & Equipment

Lesson 1: Introduction: principles of training

Duration: 50 minutes

Starter Activity (5 minutes)

Quick Recall

Write down everything you already know about principles of training. Then check against the key terms: PE Exam Tips — Principles of Training. Use a mini-whiteboard or paper.

Main Content (35 minutes)

Parent/Teacher Guide:
Before lesson: Read the script below. Pre-teach key vocab: PE Exam Tips — Principles of Training.
If stuck: Re-read the revision notes (link above), then break the content into smaller steps.
Extension: See the Stretch & Challenge ideas in Lesson 4.
Teaching Script (35 mins):
Mins 0-5 - Hook: "Today: principles of training. By the end you will be able to answer exam questions on it unaided. It connects to the rest of Physical Education because the ideas here recur across the spec."
Mins 5-20 - Direct Instruction: Work through the core ideas below one at a time; after each, ask your student to explain it back in their own words.
Mins 20-30 - Guided Practice: Model the worked example together, then let your student attempt the first practice question with guidance.
Mins 30-35 - Independent Practice: 2-3 practice questions from Lesson 3 below, with immediate feedback.
First Look

Start with the revision notes summary, then attempt: Explain the principle of specificity and give a sporting example.

Plenary (5 minutes)

Check Out

Your student states one thing they learned and one question they still have about principles of training.

Lesson 2: Core Concepts: principles of training

Duration: 50 minutes

Starter Activity (5 minutes)

Review Previous Lesson

Quick recap: write 3 key points from Lesson 1 on principles of training. Check them against the notes below.

Main Content (35 minutes)

The five principles of training are known as SPORT: S pecificity, P rogressive Overload, O verload, R eversibility, T edium
Definition: Training should be matched to the needs of the sport and the individual. The training must be relevant to the activities and components of fitness required by the performer's sport.
Definition: Gradually increasing the demands of training over time so the body continues to adapt and improve. If training stays the same, the body will plateau and no further improvements will occur.
Definition: Making the body work harder than normal to cause adaptation. The body must be stressed beyond its current capability for training adaptations to occur.
Definition: Training adaptations are lost if training stops or is significantly reduced. "Use it or lose it." The rate of reversal is roughly proportional to the rate of gain - detraining occurs faster than training.
Definition: Training must be varied to prevent boredom and maintain motivation. If the same routine is repeated day after day, performers may lose interest and stop training.

Practice (10 minutes)

Q: Explain the principle of specificity and give a sporting example.

Answer: Specificity means training should be matched to the needs of the sport and the individual. Training must focus on the specific fitness components and movements required. Example: a sprinter should train for speed and power (sprint drills, plyometrics, weight training), not cardiovascular endurance through long slow distance running.

Plenary (5 minutes)

Explain Back

Your student teaches the key points back to you without looking. Fill any gaps immediately.

Lesson 3: Application: principles of training

Duration: 50 minutes

Starter Activity (5 minutes)

Quick Recall

Recall the key terms: PE Exam Tips — Principles of Training. Define each in one sentence.

Main Content (35 minutes)

Parent/Teacher Guide: Let your student attempt each question alone first, then compare with the model answer. Award method marks for correct working even if the final answer is wrong.

Q1: Explain the principle of specificity and give a sporting example.

Answer: Specificity means training should be matched to the needs of the sport and the individual. Training must focus on the specific fitness components and movements required. Example: a sprinter should train for speed and power (sprint drills, plyometrics, weight training), not cardiovascular endurance through long slow distance running.

Q2: What is progressive overload and why is it necessary?

Answer: Progressive overload means gradually increasing the demands of training over time so the body continues to adapt. It is necessary because if training remains the same, the body adapts to the stimulus and reaches a plateau where no further improvements occur. By progressively increasing the load, the body is forced to keep adapting.

Q3: Explain the principle of reversibility and how it affects an injured athlete.

Answer: Reversibility means training adaptations are lost when training stops or is significantly reduced ("use it or lose it"). An injured athlete who cannot train will lose fitness: cardiovascular endurance declines within 2-3 weeks, muscle atrophy begins within 1-2 weeks, and skill levels deteriorate. They must gradually rebuild fitness when returning from injury rather than resuming at their previous level.

Q4: Define each letter of the FITT principle.

Answer: F = Frequency (how often you train); I = Intensity (how hard you train); T = Time (how long you train); T = Type (what kind of training you do).

Q5: How could a weightlifter apply the FITT principle to progressively overload their training?

Answer: Frequency: increase from 3 to 4 sessions per week. Intensity: increase the weight on the bar (e.g. from 80kg to 85kg on bench press). Time: increase the duration of sessions or add more sets. Type: vary exercises to target different muscle groups or change from heavy strength work to power-focused work.

Q6: Explain the difference between SPORT and FITT.

Answer: SPORT describes the overall principles of training (Specificity, Progressive Overload, Overload, Reversibility, Tedium) - the WHY and WHAT. FITT describes how to apply progressive overload in practice (Frequency, Intensity, Time, Type) - the HOW. FITT is the practical method for implementing the SPORT principle of progressive overload.

Plenary (5 minutes)

Error Review

Review any questions answered incorrectly. Identify whether the error was knowledge, method, or reading the question.

Lesson 4: Exam Practice: principles of training

Duration: 50 minutes

Starter Activity (5 minutes)

Command Words

Review what these command words require: state (one point), describe (say what happens), explain (say why), compare (both sides), evaluate (judgement).

Main Content (35 minutes)

Exam-Style Question

Attempt a past-paper style question on principles of training from the exam board past paper finder (see Resources), then mark it against the scheme.

Exam Tips: Know both SPORT and FITT acronyms inside-out - both are frequently tested | Always give a sporting example when explaining a principle | Reversibility = "use it or lose it" - this memorable phrase often earns marks | FITT is specifically about HOW to increase progressive overload | Be ready to apply SPORT and FITT to design a training programme for a specific sport | Remember: progressive overload is GRADUAL - don't increase too much too quickly
Common Errors: Watch Out! Students often think fitness and health are the same thing. Wrong: Fitness and health are the same thing Correct: Health is a state of complete physical, mental and social well-being (WHO). Fitness is the ability to meet the demands of the environment. You can be fit but unhealthy (e.g. a marathon runner with flu). Students often think static stretching is the best warm-up. Wrong: Static stretching is the best warm-up Correct: Current evidence suggests dynamic stretching is more effective in warm-ups as it mimics sporting movements. Static stretching may actually reduce power output if held too long before activity. Students often think no pain, no gain is a good training principl
Stretch & Challenge (Grade 8-9):
  • Synoptic links: explain how principles of training connects to another Physical Education topic you have studied
  • Real-world: research one real-world use or example of principles of training
  • Critical: "What are the limitations of the models used in principles of training?"

Plenary (5 minutes)

Assessment Criteria
  • Got it: Confident explanation + correct worked examples
  • Getting there: Main points OK, needs support with detail
  • Not yet: Confused on key concepts - re-run Lesson 2

Homework & Consolidation

Recommended Resources

🎓 Smart Lesson (Guided)