Methods of Training (P2+M1)

Methods of Training (Benefits)
  • Circuit training - using a variety of exercises one after the other in a circuit to improve a range of fitness components (works on a variety of skill and health components and works the whole body, can be generalised and used for a variety of sports, easy accessibility, reasonably cheap).
  • Cross Training - using a mix of training methods to improve a range of fitness components. (works on more than one training method, the body can improve and work on more than one element, can be expensive as more equipment would be needed.)
  • Fartlek Training - using a variety of speeds with regular rest intervals, also working on a range of terrains (improving muscular endurance and cardiovascular endurance, low budget, easy accessibility).
  • Weight Training - using weights to improve muscular resistance (improving power and strength, weights can be expensive, as can going to the gym)
  • Interval Training - working at high levels of intensity followed by low level periods of rest (improving speed and power, low budget, easy accessibility.)
  • Altitude Training - exercising at low levels of oxygen, increasing red blood cells (improves cardiovascular endurance and aerobic fitness, can be difficult to find areas of low oxygen, can be expensive to buy an altitude mask).
  • Plyometric Training - the muscles work at maximal effort with short intervals to (improves power).




Explain how training methods can be changed for the type of fitness individuals wish to develop. Scenarios of how different fitness methods may be implemented could be used, in conjunction with the benefits they bring.


  1. Scenario 1 – A group of secondary school children need to improve their fitness via a fast-moving and varied training method. Review how circuit training might be a viable solution.
  2. Scenario 2 – Emma is a marathon runner which requires extensive running on roads. To vary Emma’s training, some cross training is being considered. Explore how cross training might be of benefit and applied to Emma’s training schedule.
  3. Scenario 3 – Steve is an elite middle distance runner who has an important international 5000m race approaching. Examine how altitude training could help his preparation.
  4. Scenario 4 – Jane is an up-and-coming academy football player who needs to improve her fitness levels to play for a full 90 minutes. Identify how fartlek training might be of benefit to her.
  5. Scenario 5 – Maham is contemplating participating in her first 10km fun run, however she has limited experience of running anything above one mile. Review how continuous training might be of benefit to her.
  6. Scenario 6 – Robert is a regional gymnast. Examine how plyometric training could help in his gymnastic performances.
  7. Scenario 7 – Rachel is playing in her school rugby team and needs to be able to compete against stronger opposition on a regular basis. Explore how resistance training might be of benefit to her.

  1. Circuit training can be set up within short notice whilst space and accessibility for a circuit can be easily found in a school. Circuit training uses a variety of fitness concepts and can work on fitness throughout the entire body, as it doesn't focus on one particular body part. Circuit training also includes interval rests in-between each stage of the circuit, so it will work the 'unfit' children without them feeling to fatigued as exercise may be unnatural or irregular to them.
  2. Emma needs to be able to run for a long period of time keeping a steady pace without tiring throughout, this can be done by applying cross training methods including Fartlek and Altitude training as these will help to improve her cardiovascular and aerobic fitness, meaning she can run for longer without tiring during the marathon.
  3. Being a middle distance runner, the red blood cells in his body will increase as he will need to work aerobically for as long as possible without tiring.

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