Question 1: Define 'continuous training' and give an example of a sport or activity where it might be used.

Answer: Continuous training is sustained, steady exercise without rest, usually performed at a moderate intensity. An example is jogging or running for 30 minutes.

Question 2: Describe how interval training differs from continuous training.

Answer: Interval training involves alternating periods of high-intensity exercise with rest or low-intensity activity, whereas continuous training is performed at a steady pace without rest.

Question 3: List two benefits of using circuit training as a method of training.

Answer: Circuit training improves overall fitness by combining strength and endurance exercises, and it allows for variety, keeping workouts interesting and engaging.

Question 4: Explain what is meant by 'targeted training' and give an example related to football.

Answer: Targeted training focuses on improving specific skills or fitness components. For example, focusing on stamina through running drills to improve a footballer's endurance.

Question 5: Identify one advantage and one disadvantage of using weight training.

Answer: Advantage: It increases muscle strength and power. Disadvantage: It can cause injury if not performed correctly.

Question 6: Describe the main purpose of flexibility training and mention one common method used.

Answer: Flexibility training aims to improve the range of motion of joints and muscles. A common method is stretching exercises.

Question 7: Sketch a simple diagram of a basic circuit used for resistance training, including at least three components. Label each component.

Answer: A correct sketch would show a circuit with a power source (battery or generator), a resistance (e.g., weights or resistance band), and a switch. Labels should clearly indicate each component.

Question 8: Design a short training plan using two different methods of training to improve your cardiovascular fitness. Describe each method you will include.

Answer: One method is continuous running for 20 minutes to build endurance. The second method is interval training, alternating 1-minute sprints with 2-minute walks, repeated several times.

Question 9: Explain why it is important to include rest days in a training program.

Answer: Rest days allow the body to recover and repair muscles, which helps prevent injuries and improves overall performance.

Question 10: Identify one safety consideration when performing weight training.

Answer: Always use correct technique and appropriate weights to prevent injury.