Question 1

What is the difference between aerobic and anaerobic training?

Accepted Answer

Aerobic training involves moderate-intensity exercise that uses oxygen to produce energy, typically lasting longer than 20 minutes (e.g., jogging). It improves cardiovascular endurance. Anaerobic training involves high-intensity exercise that does not rely on oxygen, lasting only seconds to a few minutes (e.g., sprinting). It improves speed and power. The training thresholds differ: aerobic is 60-80% max heart rate, anaerobic is 80-90%.

Question 2

How do I calculate my training heart rate using the Karvonen formula?

Accepted Answer

First, calculate your maximum heart rate (MHR) as 220 minus your age. Then find your resting heart rate (RHR) by taking your pulse when fully rested. The formula is: Target Heart Rate = ((MHR – RHR) × %Intensity) + RHR. For example, a 16-year-old with RHR 60 bpm training at 70% intensity: MHR = 204, so (204-60)×0.7 + 60 = 160.8 bpm. This gives a personalised training zone.

Question 3

What is periodisation and why is it important?

Accepted Answer

Periodisation is the systematic planning of training into cycles (macro, meso, micro) to peak for competitions. It prevents overtraining, allows for progressive overload, and includes recovery phases. For example, an athlete might have a 12-week mesocycle with 4 weeks of endurance work, 4 weeks of strength, and 4 weeks of tapering before a race. This ensures they are at their best when it matters.

Question 4

Can I lose weight by only doing weight training?

Accepted Answer

Yes, weight training can aid weight loss by building muscle, which increases your resting metabolic rate (RMR) – meaning you burn more calories even at rest. However, combining weight training with cardiovascular exercise and a balanced diet is more effective for fat loss. Weight training also helps preserve muscle mass during a calorie deficit.

Question 5

What is the difference between static and dynamic stretching?

Accepted Answer

Static stretching involves holding a stretch for 15-30 seconds (e.g., touching your toes) and is best done after exercise to improve flexibility and aid recovery. Dynamic stretching involves controlled movements through a full range of motion (e.g., leg swings) and is used as part of a warm-up to prepare muscles for activity. Using the wrong type can increase injury risk.

Question 6

How often should I change my training programme?

Accepted Answer

You should change your programme every 4-6 weeks to avoid the 'reversibility' and 'tedium' principles. If you stop progressing or get bored, it's time to adjust. You can change the FITT variables – e.g., increase intensity, change the type of exercise, or alter the frequency. Periodisation naturally incorporates these changes to ensure continuous improvement.

Optimising training

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Related Topics in OCR GCSE Physical Education

Aerobic and anaerobic exercise

Applied anatomy and physiology

Applying the principles of training

Characteristics of skilful movement

How to Revise Optimising training — OCR GCSE Physical Education

Examiner Tips for Optimising training

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