National 5

Performance development - Physical factorsDescription of approaches

The influence of physical factors can be positive or negative. The approaches used to develop performance are specific to the factor and the activity.

Part ofPhysical EducationFactors impacting on performance

Description of approaches

Approach	Specificity	Progression	Overload	Reversibility	Tedium
Continuous training	Running, cycling or swimming according to the activity being developed.	Begin at 20 minutes, 3 times a week with heart rate within training zone and gradually increase the demands put on the body as training continues.	By applying frequency – training for a 4th day, then 5th day a week OR applying intensity – training for the same time period but covering further distance or taking OR applying duration – training for longer each session.	Be aware that if training stops for any reason, the training ‘load’ must be reduced when training is restarted.	Change place/time of training, team up with someone else to train with.
Fartlek training	Running, cycling or swimming using low intensity, medium intensity and high intensity paces.	Begin at 20 minutes, 3 times a week with heart rate within training zone and gradually increase the demands put on the body as training continues.	By applying frequency – training for a 4th day, then 5th day a week OR applying intensity – replacing one of the low intensity parts of the session with a medium intensity jog, swim or cycle OR applying duration – training for longer each session.	Be aware that if training stops for any reason, the training ‘load’ must be reduced when training is restarted.	Change place/time of training, team up with someone else to train with.
Interval training	Running, cycling or swimming for periods of time with rest or active recovery period built into the sessions.	Begin at 20 minutes, 3 times a week with heart rate within training zone and gradually increase the demands put on the body as training continues.	By applying frequency – training for a 4th day, then 5th day a week OR applying intensity –reducing the active recovery/rest periods OR applying duration – training for longer each session.	Be aware that if training stops for any reason, the training ‘load’ must be reduced when training is restarted.	Change place/time of training, team up with someone else to train with.
Conditioning training	Completing sessions where skills from the activity are built into a ‘circuit’ which keeps the performer on the move at all times.	Begin at 20 minutes, 3 times a week with heart rate within training zone and gradually increase the demands put on the body as training continues.	By applying frequency – training for a 4th day, then 5th day a week OR applying intensity – training for the same time period but covering further distance or taking OR applying duration – training for longer each session.	Be aware that if training stops for any reason, the training ‘load’ must be reduced when training is restarted.	Change place/time of training, team up with someone else to train with.

Approach	Continuous training
Specificity	Running, cycling or swimming according to the activity being developed.
Progression	Begin at 20 minutes, 3 times a week with heart rate within training zone and gradually increase the demands put on the body as training continues.
Overload	By applying frequency – training for a 4th day, then 5th day a week OR applying intensity – training for the same time period but covering further distance or taking OR applying duration – training for longer each session.
Reversibility	Be aware that if training stops for any reason, the training ‘load’ must be reduced when training is restarted.
Tedium	Change place/time of training, team up with someone else to train with.

Approach	Fartlek training
Specificity	Running, cycling or swimming using low intensity, medium intensity and high intensity paces.
Progression	Begin at 20 minutes, 3 times a week with heart rate within training zone and gradually increase the demands put on the body as training continues.
Overload	By applying frequency – training for a 4th day, then 5th day a week OR applying intensity – replacing one of the low intensity parts of the session with a medium intensity jog, swim or cycle OR applying duration – training for longer each session.
Reversibility	Be aware that if training stops for any reason, the training ‘load’ must be reduced when training is restarted.
Tedium	Change place/time of training, team up with someone else to train with.

Approach	Interval training
Specificity	Running, cycling or swimming for periods of time with rest or active recovery period built into the sessions.
Progression	Begin at 20 minutes, 3 times a week with heart rate within training zone and gradually increase the demands put on the body as training continues.
Overload	By applying frequency – training for a 4th day, then 5th day a week OR applying intensity –reducing the active recovery/rest periods OR applying duration – training for longer each session.
Reversibility	Be aware that if training stops for any reason, the training ‘load’ must be reduced when training is restarted.
Tedium	Change place/time of training, team up with someone else to train with.

Approach	Conditioning training
Specificity	Completing sessions where skills from the activity are built into a ‘circuit’ which keeps the performer on the move at all times.
Progression	Begin at 20 minutes, 3 times a week with heart rate within training zone and gradually increase the demands put on the body as training continues.
Overload	By applying frequency – training for a 4th day, then 5th day a week OR applying intensity – training for the same time period but covering further distance or taking OR applying duration – training for longer each session.
Reversibility	Be aware that if training stops for any reason, the training ‘load’ must be reduced when training is restarted.
Tedium	Change place/time of training, team up with someone else to train with.

Description of approaches

More guides on this topic