Question 1: Describe the main purpose of continuous training and give an example of an activity that uses this method.

Answer: Continuous training aims to improve cardiovascular endurance by performing steady, sustained exercise without rest. An example is jogging for 30 minutes at a consistent pace.

Question 2: Explain what interval training involves and how it benefits athletes.

Answer: Interval training involves alternating periods of high-intensity exercise with periods of rest or low-intensity activity. It improves speed, stamina, and recovery times for athletes.

Question 3: Identify two advantages and two disadvantages of circuit training.

Answer: Advantages: It improves overall fitness and allows multiple muscle groups to be trained in a short period. Disadvantages: It can be physically demanding and may lead to overtraining if not managed properly.

Question 4: Compare static stretching to dynamic stretching in terms of when they should be performed and their purposes.

Answer: Static stretching involves holding a stretch for a period and is best performed after exercise to improve flexibility. Dynamic stretching involves active movements that mimic activity and should be done before exercise to warm up muscles.

Question 5: Draw a diagram showing the layout of a typical plyometric training session, including a warm-up, main exercises, and cool-down. Label each section clearly.

Answer: A diagram with three sections: Warm-up (light jogging, stretching), Main exercises (box jumps, hopping drills), Cool-down (slow jogging, stretching).

Question 6: List three safety precautions that should be taken when performing resistance training.

Answer: Use correct technique, start with appropriate weight, and ensure a spotter or supervision when lifting heavy weights.

Question 7: Explain how fartlek training differs from traditional interval training.

Answer: Fartlek training involves unstructured, random changes in pace and intensity during exercise, whereas traditional interval training follows fixed, planned intervals.

Question 8: Identify which training method is most suitable for improving muscular strength and justify your choice.

Answer: Resistance training is most suitable for improving muscular strength because it involves lifting weights or using resistance to challenge muscles directly.

Question 9: Sketch a simple plan for a weekly training schedule incorporating at least three different methods of training discussed. Label each method clearly.

Answer: A weekly plan showing days dedicated to continuous training, circuit training, and resistance training, with notes on duration and focus for each day.