This mini-lesson covers OCR GCSE PE — Physical Training: the components of fitness and their fitness tests, the principles of training (SPORT and FITT), methods of training, target heart-rate zones, and how to prevent injury with a warm-up and cool-down.
There are heart-rate zone calculations — remember max HR = 220 − age. Work through each screen, answer the questions as you go and collect ⭐ stars. Press Start when you're ready.
Fitness is made of separate components. Learn to match each to a sport:
Tap a fitness test, then tap the component it measures.
SPORT: Specificity, Progressive overload, Reversibility, Tedium. FITT: Frequency, Intensity, Time, Type.
Progressive overload means gradually increasing the training demand so the body keeps adapting. Reversibility means fitness is lost if training stops.
Max HR = 220 − 18 = 202 bpm.
70% of max HR = 0.7 × 202 = 141.4 bpm.
A warm-up raises heart rate, warms muscles and improves flexibility, reducing injury risk and preparing you mentally. A cool-down keeps blood flowing to remove lactic acid and gradually lowers heart rate.
Other ways to prevent injury: correct technique, suitable clothing and footwear, protective equipment, and not over-training.
Tap a training method on the left, then the component it best develops on the right.
Components: CV endurance, muscular endurance, strength, power, speed, agility, flexibility…
Tests: bleep→CV endurance · Illinois→agility · sit-and-reach→flexibility · vertical jump→power
SPORT: Specificity, Progressive overload, Reversibility, Tedium
FITT: Frequency, Intensity, Time, Type
Methods: continuous, fartlek, interval/HIIT, circuit, weights, plyometric
Zones: max HR = 220 − age; aerobic 60–80%, anaerobic 80–90%
You've covered the whole Physical Training topic for OCR. Press Finish to see your score.
You've worked through Physical Training for OCR GCSE PE. 🎉
Your stars: 0 / 0
Next: test yourself in the Evaluate stage Confidence Quiz, then lock it in with Verify.