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S: Specificity - Training must be specific to the sport or activity, type of fitness required
and the particular muscle groups. E.G Marathon runners need endurance work whilst
Goalkeepers need to work on their reaction times and agility.
P: Progression ­ As the body adapts to the exercise, it begins to progress to a new
level of fitness. Progression is achieved by a gradual increase intensity to create an
overload. Most progress is made in the early stages and a plateau may be reached
where progression to a higher level of fitness is difficult to achieve.
O: Overload ­ Training must be raised to a higher level than normal to create the extra
demands to which the body will adapt to. 3 ways this can be done are:
Increasing the intensity: running faster or lifting heaver weights
Increasing the frequency: training more often
Increasing the duration: training longer to prolong the demands
R: Reversibility ­ Training effects are reversible which means if the exercise is reduced
in intensity or stopped then the benefit can be lost. Deterioration sets in after about a
week. Strength and speed are gradually lost with muscles losing their tone and size. This
is also called atrophy which is the partial or complete waste of
a part of the body.…read more

Slide 3

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*F Frequency (how often you exercise)
*I Intensity (how hard you exercise)
*T Time (how long you exercise for)
*T Type (which exercises are suitable for
your chosen sport)…read more

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*R ­ Rest (allow the injury time to recover)
*I ­ Ice (cover the injured part in ice for 10 ­ 20
minutes, reduces internal bleeding and swelling)
*C ­ Compression (wrap a bandage not too tight
around the injured part to provide support and
immobilisation. Prevents further damage and
*E ­ Elevation (raise the injured part lowering the
swelling because gravity reduces the amount of
blood flowing to the injured part.…read more

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*Sprain: Injuries to ligaments by wrenching or
tearing around a joint. Occurs through an abrupt
twisting movement at the joint. Causes swelling,
soreness and bruising.
*Strain: Injuries where muscle or tendon are
overstretched or pulled with possible tearing.
Causes swelling and soreness with acute pain and
loss of movement.…read more

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* Sponsorship is when a third party provides FINANCIAL or
MATERIAL assistance such as Kit.
* The Sponsor is the business or person who is GIVING the
* The Sponsor gains PUBLICITY through their association with the
club, sport or performer. E.G AIG is famous for sponsoring MAN
* Recipients of Sponsorship: Sports (Amateur Swimming
Association), Team (Manchester United), An Event (World
Snooker Championship), Competitions (The super league (Rugby))
and an Individual (Tiger Woods with Gillette)
* Types of sponsorship: Money, Kit and Equipment, Travel,
Scholarships and Food.…read more

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