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• Specificity – training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses.
• Overload - fitness can only be improved by training more than you normally do. You must work hard.
• Progression – start slowly and gradually increase the amount of exercise and keep overloading.
• Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness.

•  Specific Goals

Your goals must be clear and well defined. You must understand what you wish to achieve. Vague or generalised goals are not achievable because they don't provide sufficient direction. Remember, you need goals to show you the way.

•  Measurable Goals

Include precise amounts, dates, etc. in your goals so you can measure your degree of success. Without a way to measure your success you miss out on the celebration that comes with knowing you actually achieved something.

•  Attainable Goals

Make sure that it's possible to achieve the goals you set. If you set a goal that you have no hope of achieving, you will only demoralise yourself and erode your confidence. However, resist the urge to set goals that are too easy. By setting realistic yet challenging goals you hit the balance you need. These are the types of goals that require you to "raise the bar" and they bring the greatest personal satisfaction.

•  Relevant Goals

Goals should be relevant to the direction you want your life and career to take. By keeping goals aligned with this, you'll develop the focus you need to get ahead and do what you want.

•  Time

Your goals must have a deadline. This again, is so that you know when to celebrate your success. When you are working on a deadline, your sense of urgency increases and achievement will come that much quicker

Drug usage in sport:

• Stimulants

Make athletes more alert and mask fatigue Can cause heart failure, addictive

•  Anabolic agents - steroids

-Help athletes to train harder and build muscle Increased aggression and kidney damage

• Diuretics

Remove fluid from the body. Used

to make the weight, eg in boxing

to hide other drug use

Causes severe dehydration

• Narcotic analgesics

Mask pain caused by injury or fatigue which can make the injury worse

Addictive

• Peptides and hormones

EPO (Erythropoietin) red blood cells - gives more energy

HGH (Human Growth Hormone) - build muscleEPO - risk of stroke or heart problems.

HGH - abnormal growth, heart disease, diabetes, arthritis etc