2.2 Evaluate the application of the principles of training to both aerobic and strength training

1. Aerobic training vs strength training

In aerobic training, the focus is improving the ability to sustain work for longer, or repeat efforts with less fatigue. Key variables are usually duration, distance, frequency, and intensity (often guided by heart rate zones, pace, or perceived exertion). Common problems include too much high-intensity work, increasing volume too quickly, and under-recovery, which can contribute to overuse injuries and stalled progress.

In strength training, the focus is improving the ability to produce force, power, or muscular endurance. Key variables are usually load, repetitions, sets, tempo, and rest intervals. Common problems include poor technique, loads that exceed current capacity, training too close to failure too often, and fatigue that reduces movement quality and raises injury risk.

2. Progressive overload

Progressive overload means performance improves when the body is exposed to a gradually increasing training load. If the stimulus stays the same, the body adapts, the session feels easier, and improvement slows. To keep improving, the athlete needs a new, appropriate challenge.

Overload can be created by increasing one or more variables. In aerobic training this often includes distance, duration, frequency, or intensity. In strength training this often includes load, sets, repetitions, reduced rest, or increased technical difficulty. The key is that progression is planned and manageable, so the stimulus increases while recovery stays sufficient.

2.1 Aerobic application

In aerobic training, progressive overload improves the ability to sustain effort, or repeat efforts with less fatigue. A practical approach is to change one main variable at a time and keep other variables stable long enough for adaptation.

A common pattern is to build weekly volume gradually, and include one or two quality sessions that raise intensity. Overload might involve adding a small amount to the long run every one to two weeks, adding a short interval set once per week, or increasing the time spent at a comfortably hard tempo pace. A common guideline is to increase weekly running volume by about 5–10% at a time, then stabilise to allow adaptation, especially for runners who are injury-prone.

Monitoring matters because a session that used to be challenging can become too easy. Doing the same easy run at the same heart rate and distance can maintain fitness, but may not keep improving performance once the athlete has adapted.

Example: A student training for the City2Surf increases the longest weekly run from 8 km to 9 km, then 10 km across several weeks, while keeping most other runs easy. This is more likely to build endurance safely than moving from 8 km to 14 km in one week.

2.2 Strength application

In strength training, progressive overload is central to improving maximal strength, hypertrophy, and muscular endurance. Overload can be applied by increasing load, increasing total volume, or making the movement harder while keeping technique safe.

One practical method is rep-range progression. Choose a rep range that matches the goal, then increase load when the top of the range is achievable with controlled technique. For example, if hypertrophy is the goal, training often uses moderate repetitions performed with high effort. When 12 controlled repetitions are possible at a given load, the load increases and repetitions return to the lower end of the range.

Overload must be balanced with technique. If load increases cause loss of control, reduced range of motion, or compensatory movement patterns, the overload is usually low quality. It raises injury risk and can reduce transfer to performance.

Example: A netballer progresses squats from 3 sets of 8 at 50 kg to 3 sets of 10 at 50 kg across several sessions, then increases to 52.5 kg and returns to 8 repetitions. The overload is measurable and technique stays stable.

3. Training thresholds

Training thresholds refer to the minimum level of intensity needed to trigger improvement, and the use of intensity zones to target specific adaptations. Thresholds matter because training that is too easy tends to maintain fitness rather than improve it, while training that is too hard too often increases fatigue and reduces sustainability.

In aerobic training, thresholds are often considered using heart rate, pace, or perceived exertion. Many programs refer to intensities linked to an aerobic threshold and an anaerobic threshold or lactate threshold. In strength training, thresholds refer to the minimum effective load and effort needed to recruit enough muscle fibres to drive adaptation, often described using percentage of 1RM, repetition maximum ranges, or reps in reserve.

3.1 Aerobic application

In aerobic programs, thresholds help choose intensities that match the goal. Much aerobic development happens below maximal intensity, but improvement still depends on regular exposure to intensities that meaningfully challenge the cardiovascular system.

A balanced week often includes a large base of lower-intensity training, plus one or two sessions closer to threshold, such as tempo running or interval training. As a general guide, many endurance athletes complete easy aerobic work at around 60–75% of maximum heart rate, and threshold-focused work at higher intensities, often around 80–90%, depending on the athlete and session purpose. These are approximate ranges and need individual adjustment.

Thresholds should be individualised. Two athletes training together can have different heart rate responses and different threshold paces. High-quality application uses monitoring to find an intensity that is challenging but still fits the purpose of the session.

Example: A school cross-country runner uses a watch to keep easy runs genuinely easy, then completes a weekly tempo session at a pace that feels hard but controlled. Over time, the tempo pace increases at a similar perceived effort, showing improved threshold capacity.

3.2 Strength application

In strength training, thresholds help ensure work is demanding enough to produce the intended adaptation.

If maximal strength is the goal, training usually needs higher loads, lower repetitions, and longer rest to maintain movement quality. A common guideline is 80%+ of 1RM for low repetitions. If hypertrophy is the goal, loads are often moderate, commonly around 60–80% of 1RM, performed with high effort and controlled technique. If muscular endurance is the goal, the load is lighter but repetitions are higher, and sets still need to be challenging to drive adaptation.

A simple way to gauge intensity without testing is reps in reserve. Finishing sets feeling like ten more repetitions were possible suggests intensity is below threshold for strength or hypertrophy. Frequently failing repetitions or losing technique suggests the load may be above a useful threshold for safe training in that phase.

Example: A student wants stronger legs but squats 30 kg for 15 repetitions with little fatigue. Increasing the load so the final two repetitions are difficult but controlled moves the stimulus above the minimum effective threshold.

4. Reversibility

Reversibility is the principle that training adaptations are not permanent. When the training stimulus is reduced a lot or removed, fitness and performance decline over time. Reversibility means recognising what is likely to be lost, how this affects performance, and how programs reduce unnecessary losses.

Reversibility happens because the body does not keep energy-costly adaptations without ongoing demand. Aerobic capacity, muscular strength, and movement efficiency are best maintained when they are used regularly.

4.1 Aerobic application

Aerobic fitness can decline after weeks of reduced training, especially if both intensity and volume drop. Measurable declines can occur within about 2 weeks, with larger declines more likely after 4+ weeks, especially if training stops completely.

Reversibility can be reduced by keeping some aerobic stimulus even when total training is lower. This could involve shorter sessions at a similar weekly frequency, or low-impact cross-training such as cycling, rowing, or swimming.

Example: A footballer stops all running across a five-week break and struggles to repeat efforts in pre-season. A teammate completes two short aerobic sessions each week and returns with a smaller decline. This shows how a maintenance dose reduces reversibility.

4.2 Strength application

Strength often declines more slowly than aerobic fitness at first, but over longer breaks strength, power, and muscular endurance fall. Reversibility can be reduced with low-volume maintenance training, even if loads are lower than usual.

Technique and neuromuscular coordination can also drop. After a break, athletes may feel less stable in lifts and should return gradually to restore movement quality before heavier loading. This is important for safety because connective tissues may no longer tolerate previous working loads.

Example: A student who deadlifts regularly pauses lifting during exams. On return, loads that were once controlled feel unstable. A good program rebuilds technique and volume first, then increases load.

5. Specificity

Specificity means adaptations are specific to the type of training performed. Improvements occur most strongly in the skills, muscles, movement patterns, and energy system demands that are trained.

Specificity works across several layers, including the muscles emphasised, the energy system stressed, movement pattern and range of motion, speed of movement, and conditions such as surface or environment. This principle matters for transfer because training can improve general fitness without improving performance meaningfully if it does not match performance demands.

5.1 Aerobic application

In aerobic training, specificity means training reflects the endurance demands of the event or sport. A 10 km runner benefits from sustained running and threshold work. Many team-sport athletes benefit from aerobic conditioning that supports repeated efforts and recovery, including intermittent running and change-of-direction demands.

Specificity also affects movement economy. Cycling fitness does not transfer perfectly to running because mechanics, muscle recruitment, and impact tolerance differ. Cross-training can help aerobic development, but the core of training should match the main performance task.

Example: A junior lifesaver preparing for surf carnivals improves most when training includes open-water swimming and beach runs, not only pool laps.

5.2 Strength application

In strength training, specificity means choosing exercises and methods that match the force and movement demands of performance. A rugby player benefits from whole-body strength and power that supports contact, collisions, and sprinting. A netballer benefits from lower-body strength, landing control, and power for jumping and rapid changes of direction.

Specificity does not mean copying sport movements under heavy load. It means targeting the main muscles and patterns safely. Compound lifting, accessory work for stabilisers, and power training can all be specific when they support performance demands and reduce injury risk.

Example: A shot put athlete prioritises leg drive, trunk stability, and explosive pressing movements. General strength work still matters, but most time targets qualities that directly improve distance.

6. Variety

Variety is planned variation in training methods, activities, or exercises to reduce monotony, support motivation, broaden adaptation, and reduce overuse risk. Variety is strongest when it supports, rather than replaces, specificity.

Variety can happen within a week, across a block, or across a season. Effective variety is structured and purposeful. Constant random change can reduce progress because it limits overload and makes improvement hard to measure.

6.1 Aerobic application

In aerobic programs, variety can come from different training methods, environments, and selective cross-training. Continuous training, fartlek, tempo work, and interval training can each develop aerobic qualities in different ways.

Variety is especially useful for runners because it can reduce repetitive impact and help motivation across longer phases. However, variety should still align with the athlete’s goal, otherwise it reduces specificity and weakens transfer.

Example: A student runner alternates a trail run, a track interval session, and a tempo run each week. Changing surface and session type supports motivation and reduces overuse risk while keeping running-specific development.

6.2 Strength application

In strength training, variety can come from exercise selection, equipment choice, training format, and planned changes across phases. Programs may shift emphasis across hypertrophy, maximal strength, and power, while keeping enough consistency to track progress.

Variety also supports injury prevention by training stabilisers and movement quality, not only major lifts. This matters for athletes who repeat high-force movements in sport, where a narrow exercise selection can overload the same tissues.

Example: A netballer uses heavy lower-body lifting in one session, unilateral stability work in another, and controlled plyometric power work in a third. This develops strength, landing control, and repeated explosiveness.

7. Warm-up and cool-down

A warm-up prepares the body and mind for training by raising heart rate gradually, increasing muscle temperature, improving joint mobility, and preparing coordination for the session’s movements. High-quality warm-ups support performance and reduce injury risk, especially in high-intensity or technically demanding sessions.

A cool-down supports a gradual return towards resting state. It keeps circulation going as heart rate falls, reduces dizziness risk after intense work, and creates a clear transition into recovery. Cool-downs also support recovery habits such as hydration and refuelling, especially after longer or harder sessions.

7.1 Warm-up structure (RAMP)

RAMP is a clear warm-up structure that moves from general preparation to specific readiness.

7.2 Aerobic training vs strength training warm-up differences

7.3 Cool-down and recovery

Cool-downs usually start with low-intensity movement to keep circulation going as heart rate falls. In aerobic training this might be walking or easy jogging. In strength training this might be light cycling or walking, especially after high-volume lower-body work.

Stretching is often placed after the cool-down while tissues are warm, especially when flexibility is a goal or when reducing tightness helps movement quality next session. Cool-down routines also link to recovery behaviours such as hydration, carbohydrate and protein intake after demanding sessions, and enough sleep, which are essential for adaptation.

Example: After a 1500 m race at a school carnival, an athlete who walks and jogs lightly for five minutes is less likely to feel dizzy than an athlete who stops abruptly and sits down straight away.