Methods of Training: Weight Training, Circuit Training, Interval Training, Continuous Training, Fartlek Training, Plyometrics

    OCR
    GCSE

    Candidates must evaluate the physiological mechanisms underpinning specific training methods, linking intensity and duration to energy system usage. Responses should distinguish between aerobic methods (Continuous, Fartlek) and anaerobic modalities (Plyometrics, High-Intensity Interval Training), justifying selection based on sport-specific demands. Mastery requires the application of the principles of training (SPORR) to design periodised programmes that elicit targeted neuromuscular and cardiovascular adaptations.

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    Objectives
    3
    Exam Tips
    3
    Pitfalls
    3
    Key Terms
    4
    Mark Points

    What You Need to Demonstrate

    Key skills and knowledge for this topic

    • Award marks for precise definitions: Fartlek as 'speed play' involving varied terrain/intensity; Plyometrics as high-impact exercises involving eccentric-concentric contractions.
    • Credit responses that explicitly link Weight Training protocols to specific outcomes: high weight/low reps for strength/power versus low weight/high reps for muscular endurance.
    • Candidates must apply Circuit Training principles by organizing stations to alternate muscle groups, preventing local muscular fatigue.
    • For Continuous Training, credit reference to the aerobic training zone (60-80% MHR) and sustained duration (20+ minutes) without rest.

    Example Examiner Feedback

    Real feedback patterns examiners use when marking

    • "You have named the method correctly. To gain higher marks, specify the intensity (e.g., % of 1 Rep Max) required."
    • "Distinguish clearly between Fartlek and Continuous training by referencing the variation in intensity and terrain."
    • "Your application of Circuit Training is valid. Ensure you explain why the station order matters (avoiding fatigue)."
    • "Link Plyometrics explicitly to the component of fitness 'Power' and provide a sport-specific example like a basketball rebound."

    Marking Points

    Key points examiners look for in your answers

    • Award marks for precise definitions: Fartlek as 'speed play' involving varied terrain/intensity; Plyometrics as high-impact exercises involving eccentric-concentric contractions.
    • Credit responses that explicitly link Weight Training protocols to specific outcomes: high weight/low reps for strength/power versus low weight/high reps for muscular endurance.
    • Candidates must apply Circuit Training principles by organizing stations to alternate muscle groups, preventing local muscular fatigue.
    • For Continuous Training, credit reference to the aerobic training zone (60-80% MHR) and sustained duration (20+ minutes) without rest.

    Examiner Tips

    Expert advice for maximising your marks

    • 💡When justifying a method for a specific athlete (AO3), explicitly link the method's intensity profile to the energy systems used in their sport.
    • 💡Memorize the specific intensity parameters: Continuous (60-80% MHR), Interval (high intensity work/defined rest), Weight (reps/sets).
    • 💡In 6-mark extended responses, do not just list methods; evaluate their appropriateness against the subject's fitness weaknesses.

    Common Mistakes

    Pitfalls to avoid in your exam answers

    • Confusing Interval Training with Fartlek Training; failing to identify that Fartlek is continuous while Interval includes fixed rest periods.
    • Stating 'Weight Training' improves fitness without specifying the regime (sets/reps) required for the specific component (Strength vs Endurance).
    • Describing Plyometrics as simply 'jumping' without reference to the explosive power or the stretch-shortening cycle.

    Key Terminology

    Essential terms to know

    Physiological Adaptation & Energy Systems
    Programme Design & Principles of Training (SPORR/FITT)
    Safety & Injury Prevention in High-Impact Modalities

    Likely Command Words

    How questions on this topic are typically asked

    Describe
    Explain
    Evaluate
    Justify
    Compare
    Identify

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