Question 1: Define the principle of 'specificity' in training and explain why it is important for athletes.

Answer: Specificity means training should be relevant to the sport or activity an athlete is preparing for. It is important because it ensures that the training directly improves the skills and fitness needed for that sport.

Question 2: List three different types of training methods used to improve cardiovascular fitness.

Answer: ["Continuous training","Fartlek training","Interval training"]

Question 3: Explain the principle of 'progression' in training and give an example of how a person might apply it.

Answer: Progression means gradually increasing the intensity, duration, or difficulty of training to continue improving. For example, a runner might increase their running distance each week by a small amount.

Question 4: Describe what is meant by 'overload' in training and why it is necessary.

Answer: Overload involves pushing the body beyond its normal limits to stimulate improvement. It is necessary to create adaptations and gains in fitness.

Question 5: Identify two safety considerations that should be taken into account when designing a training program.

Answer: ["Warming up and cooling down properly","Ensuring the training environment is safe"]

Question 6: Describe a training activity that would improve muscular strength and explain why it is effective.

Answer: Lifting weights or doing resistance exercises. These activities cause muscles to work against resistance, leading to increased strength.

Question 7: Sketch a simple diagram of a training plan showing how training intensity could increase over four weeks.

Answer: A line graph with weeks on the horizontal axis and training intensity (e.g., duration or difficulty) on the vertical axis, showing a gradual upward slope.

Question 8: Explain the importance of rest and recovery in a training program.

Answer: Rest allows the body to recover and repair tissues, preventing injury and helping performance improvements.

Question 9: Identify and describe one method to monitor progress in a training program.

Answer: Using fitness tests, such as a beep test or timed runs, to measure improvements over time.

Question 10: Draw a basic circuit of three exercises that could be used in a circuit training session. Label each exercise.

Answer: A correct sketch would show three stations, such as jumping jacks, push-ups, and squats, each labeled clearly. The layout should be simple and easy to follow.