Training Methods and Their Suitability - Worksheets, Questions and Revision

22 original exam-style questions - 6 pages of questions with a full mark scheme - free printable PDF.

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This topic is chapter 4 of GCSE Physical Education: Physical training Practice Book 1.

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3.4 Training Methods and Their Suitability

AQA 8582 · Calculator allowed · about 55 minutes

Total Marks

Name: _______________________________ Date: ____ / ____ / ______

Answer ALL questions. Show all your working.

Name the training method made up of explosive exercises such as bounding, hopping and jumping, most effective for improving power.

(Total for Question 1 is 1 mark)

Name the training method that involves holding a stretch at the furthest comfortable point of a joint's range of motion for a period of time, most effective for improving flexibility.

(Total for Question 2 is 1 mark)

A high jumper wants to improve the explosive power in their take-off leg. Which training method is BEST suited to this specific goal?

A) Continuous training
B) Static stretching
C) Plyometric training
D) High-load, low-repetition weight training

(Total for Question 3 is 1 mark)

Name the training method that uses a series of exercise stations, each targeting a different muscle group or fitness component, completed for a set time or number of repetitions before moving to the next.

(Total for Question 4 is 1 mark)

Name the training method that, when using a HIGH load and LOW number of repetitions, is most effective for improving maximal muscular strength.

(Total for Question 5 is 1 mark)

Static flexibility training can be performed actively or passively. State what is meant by each of the following.

(a)Active stretching.(1)

(b)Passive stretching.(1)

(Total for Question 6 is 2 marks)

State whether a LOW percentage of 1RM (e.g. 40 to 60 per cent) combined with a HIGH number of repetitions is more likely to develop maximal strength or muscular endurance.

(Total for Question 7 is 1 mark)

A shot putter wants to improve their explosive power for the throw and their maximal strength for the initial push, before their competition season.

(a)State one training method suitable for improving the shot putter's power.(1)

(b)State one training method suitable for improving the shot putter's maximal strength.(1)

(c)Explain why continuous training would be an unsuitable PRIMARY training method for this shot putter.(3)

(Total for Question 8 is 5 marks)

Explain why it would be inappropriate to base a novice, previously untrained beginner's programme mainly around plyometric training, referring to injury risk.

(Total for Question 9 is 3 marks)

State the training method described by each definition below.

(a)Continuous, steady-pace exercise performed for an extended period with no rest intervals.(1)

(b)Continuous exercise in which the pace and/or terrain is varied throughout the session (sometimes called 'speed play').(1)

(c)Repeated periods of work separated by set periods of rest or lower-intensity recovery.(1)

(d)A series of exercise stations, each targeting a different muscle group or fitness component, completed in sequence.(1)

(e)Lifting weights against a resistance, with the load and number of repetitions varied depending on the goal.(1)

(f)Explosive exercises such as bounding, hopping and jumping that use a rapid stretch of a muscle immediately followed by a rapid, powerful contraction.(1)

(Total for Question 10 is 6 marks)

Marcus is a rugby prop forward. His role requires high maximal strength for scrummaging, explosive power for tackling and driving forward, and enough muscular endurance to keep producing this output for a full 80-minute match.

Evaluate which training methods would be most suitable for Marcus's training programme, and discuss the suitability of continuous training as a method for a player in his position.

(Total for Question 11 is 9 marks)

Explain why continuous training is a more suitable primary training method for a triathlete's open-water swim leg than for a 100 m freestyle sprinter.

(Total for Question 12 is 2 marks)

State one similarity and one difference between circuit training and interval training as methods of developing fitness.

(Total for Question 13 is 2 marks)

Explain why weight training using a LOW percentage of 1RM with a HIGH number of repetitions would be a more suitable choice than plyometric training for a rower who is training to build muscular endurance across a 2000 m race.

(Total for Question 14 is 2 marks)

A netball centre needs aerobic endurance to cover the whole court for a full match, agility and speed for short sprints between phases of play, and enough flexibility to reach and intercept passes safely. She currently only trains using continuous running. Evaluate which ONE training method would be the most useful single addition to her existing programme.

(Total for Question 15 is 6 marks)

State one reason why circuit training might be a MORE suitable choice than continuous training for a team-sport pre-season programme that needs to develop several different components of fitness at once.

(Total for Question 16 is 2 marks)

State one reason why flexibility training (e.g. static stretching) is often included as part of a warm-up or cool-down, rather than being used as a stand-alone main training method.

(Total for Question 17 is 2 marks)

A gymnast needs a very large range of motion at her hip and shoulder joints for her floor routine. Explain why passive static stretching, performed with a training partner, could develop greater flexibility gains than active static stretching alone, and state one risk of this approach.

(Total for Question 18 is 3 marks)

Explain why interval training using SHORT, near-maximal effort work periods with LONG recovery periods is more likely to improve an athlete's speed than their aerobic endurance.

(Total for Question 19 is 2 marks)

Explain why interval training using LONGER work periods at a lower (but still testing) intensity, with SHORTER recovery periods, is more likely to improve aerobic endurance than pure speed.

(Total for Question 20 is 2 marks)

Explain why fartlek training can improve both aerobic endurance and some anaerobic fitness/speed within the same session.

(Total for Question 21 is 2 marks)

Explain why circuit training can be adapted to improve different components of fitness, depending on how the stations, work time and rest time are designed.

(Total for Question 22 is 3 marks)

Mark scheme · 3.4 Training Methods and Their Suitability

Question 1

B1 plyometric training
Answer: Plyometric training.

Question 2

B1 static stretching (flexibility training)
Answer: Static stretching (flexibility training).

Question 3

B1 C
Answer: C

Question 4

B1 circuit training
Answer: Circuit training.

Question 5

B1 weight (resistance) training
Answer: Weight (resistance) training.

Question 6

(a) B1 the performer moves into and holds the stretch position using only the strength of their own opposing muscles, without help, oe
(a) Answer: The performer moves into and holds the stretch position using only the strength of their own opposing muscles, with no help.
(b) B1 the performer is moved into and held in the stretch position with the help of a partner, a wall or another piece of equipment, oe
(b) Answer: The performer is moved into and held in the stretch position with the help of a partner, a wall or another piece of equipment.

Question 7

B1 muscular endurance
Answer: Muscular endurance.

Question 8

(a) B1 plyometric training
(a) Answer: Plyometric training.
(b) B1 weight (resistance) training, using a high load and low repetitions
(b) Answer: Weight training, using a high load and low repetitions.
(c) B1 continuous training mainly develops aerobic (cardiovascular) endurance, oe
(c) B1 a shot put is a single, short, explosive maximal effort lasting only a few seconds, so it does not rely on sustained aerobic energy supply, oe
(c) B1 so continuous training would not be specific to the demands of the event, and would not develop the strength or power that actually determine shot put performance, oe
(c) Answer: Continuous training mainly develops aerobic endurance, but a shot put is a single, short, explosive effort lasting only a few seconds, so it does not rely on sustained aerobic energy supply. Continuous training would therefore not be specific to the event's demands and would not develop the strength or power that actually determine performance.

Question 9

B1 plyometric exercises place high impact/stress forces on the joints, tendons and muscles, oe
B1 a beginner with no existing strength/conditioning base has tissues that are not yet prepared to safely absorb these forces, oe
B1 so plyometrics should be introduced gradually once a basic strength base has been built, rather than being used as a beginner's main training method, in line with the principle of progressive overload, oe
Answer: Plyometric exercises place high impact and stress forces on the joints, tendons and muscles; a beginner with no existing strength or conditioning base has tissues that are not yet prepared to safely absorb these forces, so plyometrics should be introduced gradually once a basic strength base has been built, rather than being used as a beginner's main method, in line with progressive overload.

Question 10

(a) B1 continuous training
(a) Answer: Continuous training.
(b) B1 fartlek training
(b) Answer: Fartlek training.
(c) B1 interval training
(c) Answer: Interval training.
(d) B1 circuit training
(d) Answer: Circuit training.
(e) B1 weight (resistance) training
(e) Answer: Weight (resistance) training.
(f) B1 plyometric training
(f) Answer: Plyometric training.

Question 11

Level 3 (7-9): A detailed and coherent response that identifies training methods suited to Marcus's specific demands (strength, power, muscular endurance), applies the discussion to his position (scrummaging, tackling, an 80-minute match), and reaches a balanced, well-reasoned judgement on the suitability of continuous training. Sustained, accurate use of terminology throughout.
Level 2 (4-6): Some accurate identification of suitable training methods and some discussion of continuous training's suitability, with partial application to Marcus's specific role, but coverage may be incomplete or the evaluation may be one-sided.
Level 1 (1-3): Basic or generic statements about training methods with little or no application to Marcus's specific role, and little or no discussion of continuous training's suitability.
Level 0 (0): No relevant content.
Indicative content:
- Weight (resistance) training using a high load and low repetitions would develop the maximal strength Marcus needs for scrummaging, where he must produce very large forces against the opposition front row.
- Plyometric training would develop the explosive power Marcus needs for tackling and driving forward, since these actions require rapid, forceful muscle contractions similar to the stretch-shortening cycle plyometrics trains.
- Circuit training, or weight training using a moderate load with higher repetitions, could help develop the muscular endurance Marcus needs to keep producing high force output repeatedly across an 80-minute match, rather than only in a single effort.
- Continuous training is relatively unsuitable as Marcus's PRIMARY method, since it mainly develops aerobic endurance rather than the maximal strength and explosive power that most directly determine his performance in scrums, tackles and drives.
- However, some low-intensity continuous or aerobic work may still have a minor role, supporting general match fitness, recovery between efforts, and overall conditioning across a long match, so a balanced answer should not dismiss it completely.
- A well-reasoned evaluation should conclude that Marcus's programme should be dominated by strength, power and muscular-endurance-focused methods, matched specifically to his role, with continuous training used only in a minor, supporting capacity rather than as a main method.

Question 12

B1 the triathlon swim leg is a long, sub-maximal, steady-pace effort, which matches the demand continuous training places on the aerobic system, oe
B1 a 100 m sprint is a short, near-maximal effort relying mainly on the anaerobic system and speed, which continuous training does not specifically develop, oe
Answer: The triathlon swim leg is a long, sub-maximal, steady-pace effort, matching what continuous training trains, whereas a 100 m sprint is short and near-maximal, relying on the anaerobic system and speed, which continuous training does not specifically develop.

Question 13

B1 similarity: both alternate periods of higher-intensity work with periods of rest or lower-intensity recovery, oe
B1 difference: circuit training moves between different stations/exercises, each usually targeting a different muscle group or fitness component, whereas interval training usually repeats the same exercise (e.g. running) for each work period, oe
Answer: Similarity: both alternate periods of higher-intensity work with rest or recovery. Difference: circuit training moves between different stations targeting different muscle groups or components, whereas interval training usually repeats the same exercise for each work period.

Question 14

B1 low-load, high-repetition weight training specifically overloads the muscle's ability to keep contracting repeatedly against a manageable resistance, which is what develops muscular endurance, oe
B1 plyometric training targets explosive power through a small number of maximal-effort contractions and does not overload the muscle's ability to repeat sub-maximal contractions in the way muscular endurance training requires, oe
Answer: Low-load, high-repetition weight training overloads the muscle's ability to keep contracting repeatedly, which is what builds muscular endurance, whereas plyometric training uses a small number of maximal-effort contractions aimed at power, not repeated sub-maximal effort.

Question 15

Level 3 (5-6): A detailed and coherent evaluation that clearly justifies a chosen training method (e.g. interval or circuit training) against at least two of the centre's stated needs, and reaches a well-justified judgement about which single addition is most useful. Sustained, accurate use of training-method terminology.
Level 2 (3-4): Some accurate reasoning linking a training method to at least one of the centre's stated needs, with a judgement present but underdeveloped or only partly justified.
Level 1 (1-2): A basic or generic statement of a training method with little or no application to the netball centre's specific needs.
Level 0 (0): No relevant content.
Indicative content:
- Interval training would add repeated high-intensity bursts with recovery, closely matching the stop-start sprinting demands of netball, which continuous running alone does not develop.
- Circuit training could instead be argued for, since it could include agility-based stations and a flexibility station within the same session, addressing more than one of her needs at once.
- A judgement might favour interval training because speed and agility are described as a specific gap that continuous running does not touch, while flexibility could still be maintained through a short separate stretching routine rather than requiring a whole session.
- Alternatively, a judgement might favour circuit training on the basis that it is the most time-efficient way to address several needs (an endurance element can be kept, plus agility and flexibility stations) within one session, given that a school-level programme normally has limited training time.
- A weaker answer might simply name 'circuit training' or 'interval training' with no development of why, or repeat facts about the methods with no application to the netball centre's specific role.

Question 16

B1 circuit training can include a variety of different stations, each targeting a different component of fitness, oe
B1 whereas continuous training mainly targets one component (aerobic endurance) throughout the whole session, oe
Answer: Circuit training can include a variety of different stations, each targeting a different component of fitness within the same session, whereas continuous training mainly targets one component, aerobic endurance, throughout the whole session.

Question 17

B1 flexibility training's main benefit (increased range of motion at joints) mainly supports the safe/effective performance of other training or activity, oe
B1 rather than directly improving a performance component such as strength, power or endurance on its own, so it is usually combined with, rather than replacing, other training methods, oe
Answer: Flexibility training's main benefit, an increased range of motion at the joints, mainly supports the safe and effective performance of other training or activity, rather than directly improving a performance component such as strength, power or endurance on its own. It is therefore usually combined with other training methods rather than used as a stand-alone main method.

Question 18

B1 a partner (or apparatus) can apply extra force to move the joint slightly further into the stretch than the gymnast's own opposing muscles could achieve unaided, oe
B1 this can take the joint closer to, or beyond, its usual active range of motion, which can develop a greater increase in flexibility over time than stretching alone, oe
B1 risk: because a partner cannot feel exactly how far the gymnast's joint can safely go, there is a greater risk of overstretching or injury if the stretch is not controlled carefully, oe
Answer: A partner can apply extra force to move the joint further into the stretch than the gymnast's own muscles could unaided, which can develop greater flexibility over time, but there is a greater risk of overstretching or injury because the partner cannot feel exactly how far the joint can safely go.

Question 19

B1 the short, near-maximal work periods overload the muscles' ability to produce force very quickly (the anaerobic/speed systems), not the ability to sustain aerobic effort, oe
B1 the long recovery periods allow the athlete to be near fully recovered before each effort, so each rep can be performed at close to maximum speed rather than at a sustainable aerobic pace, oe
Answer: The short, near-maximal work periods overload the muscles' ability to produce force very quickly, targeting speed rather than sustained aerobic effort, and the long recovery periods let the athlete be near fully recovered before each rep, so every rep can be performed at close to maximum speed rather than at a sustainable aerobic pace.

Question 20

B1 the longer work periods force the aerobic energy system to keep supplying oxygen to the muscles over a sustained duration, oe
B1 the shorter recovery periods mean the athlete does not fully recover between efforts, continuing to stress the cardiovascular system across the whole session, similar to a sustained aerobic effort, oe
Answer: The longer work periods force the aerobic energy system to keep supplying oxygen to the muscles over a sustained duration, and the shorter recovery periods mean the athlete does not fully recover between efforts, keeping the cardiovascular system under continued stress across the whole session, similar to a sustained aerobic effort.

Question 21

B1 the session is continuous overall, which places a sustained demand on the aerobic system throughout, oe
B1 but it also includes faster bursts of pace, which place a short, higher-intensity demand on the anaerobic system and speed, so both systems are trained within one session, oe
Answer: The session is continuous overall, which places a sustained demand on the aerobic system throughout, but it also includes faster bursts of pace, which place a short, higher-intensity demand on the anaerobic system and speed, so both systems are trained within the same session.

Question 22

B1 different stations can be chosen to target different muscle groups or fitness components (e.g. some stations for muscular endurance, others for strength or power), oe
B1 using a high number of repetitions/longer work time with a lighter load mainly develops muscular endurance, while short rest periods between stations can also add a cardiovascular endurance element, oe
B1 so the same basic format (a series of timed stations) can be redesigned to prioritise whichever fitness components the coach wants to develop, rather than always producing the same adaptation, oe
Answer: Different stations can be chosen to target different muscle groups or components; using a high number of repetitions with a lighter load mainly develops muscular endurance, while keeping rest periods between stations short can also add a cardiovascular endurance element. This means the same basic circuit format can be redesigned to prioritise whichever components the coach wants to develop.

Training Methods and Their Suitability - Worksheets, Questions and Revision

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3.4 Training Methods and Their Suitability

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