Training methods to improve physical fitness and health.

The idea

Training methods are structured ways a performer applies overload to improve physical fitness and health. Continuous training sustains steady aerobic work, building cardiovascular endurance. Fartlek training varies speed and terrain to develop aerobic and anaerobic systems. Interval training alternates work and recovery; aerobic intervals build capacity, while anaerobic intervals develop speed. Circuit training moves through stations targeting strength, endurance or aerobic fitness. Weight training uses resistance to build strength. Plyometrics uses jumping to develop explosive power. Flexibility training includes static stretching, dynamic stretching (controlled movement), ballistic stretching (bouncing), and PNF stretching (isometric contraction followed by a passive stretch).

What earns the marks

• Continuous training develops aerobic endurance through sustained steady-state work, improving cardiovascular health.
• Fartlek training varies pace and terrain to improve both aerobic and anaerobic fitness.
• Interval training alternates bouts of work with recovery periods; aerobic intervals develop cardiovascular endurance, while anaerobic intervals develop speed and power.
• Weight training applies resistance to develop strength, power or muscular endurance depending on the load and repetitions used.
• Plyometric training uses explosive jumping or bounding movements to develop power by utilising the stretch-shortening cycle.
• Flexibility training increases range of movement: static holds a stretch, dynamic uses controlled movement, ballistic uses bouncing, and PNF uses isometric contractions followed by passive stretching.

Common mistakes and how to put them right

• Confusing ballistic and dynamic stretching.

  Put it right: Ballistic stretching involves bouncing or swinging to force a joint beyond its normal range, whereas dynamic stretching uses controlled movement within the normal range.

• Omitting PNF stretching when discussing flexibility.

  Put it right: PNF (proprioceptive neuromuscular facilitation) is a highly effective method involving a partner, an isometric contraction, and a passive stretch.

• Failing to distinguish between aerobic and anaerobic interval training.

  Put it right: Aerobic intervals use longer work periods and shorter rests, whereas anaerobic intervals use maximal sprints with longer recovery.

Exam tips

• Link each training method to the specific physical fitness component it develops, such as plyometrics for explosive power.
• When describing PNF stretching, ensure you mention the sequence of a passive stretch, an isometric contraction, and a further passive stretch.
• Specify whether interval training is aerobic or anaerobic when discussing its application to a particular sport or health goal.