Preparation and training methods: health-related and skill-related components of fitness, the principles of training, training methods and the development of aerobic capacity, strength, speed, power and flexibility, with target zones.

A Component 1 training-zone calculation. One mark for maximum heart rate, one for the method, one for the target value.

Estimate maximum heart rate as $\text{HR}_{max} = 220 - \text{age} = 220 - 20 = 200$ beats per minute. The target at 70 percent is $0.70 \times 200 = 140$ beats per minute. So the runner should train at about 140 beats per minute to develop aerobic capacity.

A common dropped mark is forgetting to subtract age first, or giving the percentage without applying it to $\text{HR}_{max}$.

A Component 1 applied training question. Markers reward defining each method, a worked session, and a justification linked to performers.

Award marks for: plyometric training develops power (explosive strength) by using the stretch-shortening cycle, where an eccentric pre-stretch (the landing) is immediately followed by a powerful concentric contraction (the jump). A session might be 3 sets of 8 depth jumps, bounding and hurdle jumps with full recovery, suiting a power athlete such as a sprinter or high jumper. Continuous training develops aerobic capacity by working at a steady submaximal intensity (60 to 80 percent of maximum heart rate) for a prolonged time, for example a 40 minute steady run, suiting an endurance athlete such as a distance runner or triathlete. The justification is specificity: plyometrics overloads the fast-twitch fibres and elastic strength a power athlete needs, while continuous training overloads the aerobic system and slow-twitch fibres an endurance athlete needs, so each matches the demands of the event.

A top answer ties each method to the energy system and fibre type it overloads and names a suitable performer.