Question 1: Define 'continuous training' and explain one benefit of this method for athletes.

Answer: Continuous training involves exercising at a steady, moderate intensity without rest for an extended period. A benefit is that it improves cardiovascular endurance.

Question 2: Describe how interval training differs from continuous training. Include an example of when each might be used.

Answer: Interval training involves alternating periods of high-intensity exercise with rest or low-intensity activity, while continuous training maintains a steady effort. For example, interval training is used in sprinting, and continuous training in long-distance running.

Question 3: List three types of training methods that can improve muscular strength.

Answer: ["Weight training","Resistance training","Circuit training"]

Question 4: Explain what is meant by 'flexibility training' and give one example of a stretch used in this method.

Answer: Flexibility training aims to improve the range of motion of joints. An example is a hamstring stretch where you reach forward to touch your toes.

Question 5: Draw a simple sketch of a circuit training station layout, including at least three different exercise stations. Label each station with the exercise it represents.

Answer: A correct sketch would show a layout with three distinct stations, for example: one with dumbbells for weight lifting, one with a skipping rope for cardio, and one with a mat for sit-ups.

Question 6: Identify two advantages of using circuit training for improving overall fitness.

Answer: ["It trains multiple fitness components in a short time.","It keeps the workout varied and engaging."]

Question 7: A sprinter trains with high-intensity interval training (HIIT). Describe what this involves and why it is effective for sprinters.

Answer: HIIT involves short bursts of maximum effort exercise followed by rest periods. It improves explosive power and speed, which are essential for sprinters.

Question 8: Sketch a basic plan for a weekly training schedule that includes two different methods of training suitable for a football player. Label the days and methods used.

Answer: A correct sketch would show a weekly schedule, for example: Monday - circuit training; Wednesday - interval training; Friday - flexibility and stretching; Saturday - match practice.