What are the main methods of training, what does each develop, and which suits a given sport?
The main methods of training (continuous, fartlek, interval, circuit, weight/resistance, plyometric and flexibility training), what each one develops, and how to choose a method to suit a performer and their sport.
A focused CCEA GCSE Physical Education answer on the methods of training, covering continuous, fartlek, interval, circuit, weight, plyometric and flexibility training, what each develops, and how to match a method to a performer and their sport.
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What this dot point is asking
CCEA wants you to know the main methods of training, describe each, state what it develops, and choose a method to suit a performer and their sport. The methods are continuous, fartlek, interval, circuit, weight (resistance), plyometric and flexibility training. The key skill is matching the method to the component of fitness the performer needs.
The main methods of training
Matching the method to the sport
The right method depends on the demands of the activity and the component the performer needs.
| Performer | Main need | Best methods |
|---|---|---|
| Marathon runner | Aerobic endurance | Continuous, long interval |
| Sprinter | Speed and power | Interval, plyometric, weights |
| Footballer | Mixed (aerobic, anaerobic, power) | Fartlek, interval, circuit, weights |
| Weightlifter | Strength | Weight training (high weight, low reps) |
| Gymnast | Flexibility and power | Flexibility training, plyometric |
Combining a method for the aerobic base with one for speed matches the mixed demands of a middle-distance event, the kind of reasoning CCEA rewards.
Examples in context
Example 1. Why footballers love fartlek. A football match is stop-start: jogging, then sudden sprints, then walking. Fartlek training mirrors this by varying pace and terrain, building both the aerobic fitness to last 90 minutes and the anaerobic fitness for sprints. This close match to the sport's demands is why fartlek suits games players so well.
Example 2. Reps and weight decide the outcome. The same weights machine can build very different fitness. Heavy weights for few reps build maximal strength (good for a shot-putter); lighter weights for many reps build muscular endurance (good for a rower). Adjusting the load shows how one method is tailored to a performer's needs.
Try this
Q1. Name the method of training that best develops aerobic energy production and describe it. [2 marks]
- Cue. Continuous training: working at a steady, moderate pace for a long period without rest.
Q2. State how you would set up weight training to build muscular endurance rather than strength. [2 marks]
- Cue. Use a lighter weight and a high number of repetitions (strength uses heavy weight and few reps).
Exam-style practice questions
Practice questions written in the style of CCEA exam questions on this dot point, with worked answer explainers. The year tag is the paper they imitate, not the source.
CCEA 2022 Paper 24 marksDescribe continuous training and interval training, and state the component of fitness each one mainly develops.Show worked answer →
Two marks for each method (a correct description plus the component developed).
Continuous training: exercising at a steady, moderate pace for a long period without rest, for example a 40-minute run. It mainly develops aerobic energy production (cardiovascular endurance).
Interval training: alternating periods of hard work with periods of rest or lighter work, for example sprint then walk repeated. It can develop speed and anaerobic fitness, and, with shorter rests, aerobic fitness too.
Markers reward a clear description of each method and the matching component (continuous for aerobic endurance, interval for speed/anaerobic fitness).
CCEA 2023 Paper 26 marksEvaluate which methods of training would best suit a games player such as a footballer.Show worked answer →
Up to four marks for suitable methods justified, with evaluation for the top band.
Interval and fartlek training: a footballer needs to mix jogging, sprinting and recovery, so fartlek (changing pace over varied terrain) and interval training closely match the stop-start demands of a match and build both aerobic and anaerobic fitness.
Circuit training: a circuit of stations can develop muscular endurance, strength and skill together, and can be made sport-specific with ball work.
Weight and plyometric training: weights build the strength needed for tackles, and plyometrics build the explosive power for jumps and sprints.
Evaluation: no single method covers everything a footballer needs, so the best programme combines methods, weighting interval and fartlek work for match fitness while adding strength and power work; the mix should match the player's position and weaknesses.
Markers reward methods matched to the demands of football, justification, and an evaluative judgement about combining methods.
Related dot points
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