What are the main methods of training, and how do you choose the right one for a performer?
The methods of training (continuous, interval, fartlek, circuit, weight, plyometric and flexibility), what each develops, and how to choose a method to suit the individual and the activity.
A focused answer to the WJEC GCSE PE topic on methods of training, covering continuous, interval, fartlek, circuit, weight, plyometric and flexibility training, what component of fitness each develops, and how to select a method to suit the performer and their sport.
Reviewed by: AI editorial process; not yet individually human-reviewed
Have a quick question? Jump to the Q&A page
Jump to a section
What this dot point is asking
WJEC wants you to describe the main methods of training, state what each one develops, and explain how to choose a method to suit a performer and their activity.
The methods of training
Learn what each method involves and which component of fitness it develops.
Choosing a method to suit the individual and the activity
The key idea is specificity: pick the method that develops the component of fitness the performer needs and matches the movements of their sport.
- A marathon runner needs continuous training for aerobic endurance.
- A sprinter or jumper needs interval and plyometric training for speed and power.
- A games player (football, rugby, netball) suits fartlek and circuit training because their effort varies and they need a mix of components.
- A gymnast needs flexibility training for a large range of movement.
You should also consider the performer's age, fitness level, time and access to equipment, so the method is safe, realistic and motivating.
Why this matters
Methods of training are organised into a programme using the principles of training (especially specificity and FITT), and they develop the components of fitness measured by fitness testing. Choosing and justifying a suitable method is one of the most common exam tasks on this unit and is central to the Unit 2 personal fitness programme.
Exam-style practice questions
Practice questions written in the style of WJEC exam questions on this dot point, with worked answer explainers. The year tag is the paper they imitate, not the source.
WJEC style4 marksDescribe continuous training and explain why it is suitable for a long-distance runner.Show worked answer →
A 4-mark question: two marks for describing the method and two for the link to the runner.
Continuous training means exercising at a steady, moderate intensity for a long period without rest, for example running for 40 minutes at 60 to 70% of maximum heart rate. It develops cardiovascular and muscular endurance by working the aerobic system continuously.
It suits a long-distance runner because their event needs a high level of aerobic endurance to keep the muscles supplied with oxygen for a long time. Continuous training is specific to that demand, so it improves the exact fitness the runner needs.
WJEC style6 marksA games player wants to improve power and agility. Recommend two suitable methods of training and justify each choice.Show worked answer →
A 6-mark question: reward a suitable method for each component with a clear justification.
For power, plyometric training is suitable: it uses explosive jumping, bounding and hopping exercises (such as box jumps and depth jumps) that develop the fast, powerful muscle contractions a games player needs for jumping and sprinting. For agility, circuit training is suitable, with stations that include ladder drills, cone weaves and shuttle runs, so the player practises changing direction quickly while building fitness.
To reach the top band, name an appropriate method for each component, describe what it involves, and justify it by linking it to the specific demands of the games player through the principle of specificity. Interval training could also be credited for power or speed if justified.
Related dot points
- The principles of training (specificity, progression, overload, reversibility and variance), how overload is applied through the FITT principle, and the idea of individual needs and tedium.
A focused answer to the WJEC GCSE PE topic on the principles of training, covering specificity, progression, overload, reversibility and variance, how overload is applied through the FITT principle (frequency, intensity, time, type), and why training must be individual and avoid tedium.
- The health-related and skill-related components of fitness, their definitions, and a sporting example of where each is important.
A focused answer to the WJEC GCSE PE topic on components of fitness, covering the health-related components (cardiovascular endurance, muscular endurance, strength, flexibility, body composition) and the skill-related components (agility, balance, coordination, power, reaction time, speed) with definitions and sporting examples.
- Maximum heart rate and the calculation of aerobic and anaerobic training zones, and the link between training intensity and aerobic or anaerobic exercise.
A focused answer to the WJEC GCSE PE topic on training zones and heart rate, covering how to estimate maximum heart rate, how to calculate the aerobic and anaerobic training zones as percentages, and how training intensity decides whether exercise is aerobic or anaerobic.
- The standard fitness tests matched to each component of fitness, how each test is carried out, and the reasons for testing, including reliability and validity.
A focused answer to the WJEC GCSE PE topic on fitness testing, covering the standard test for each component of fitness, how each is carried out and measured, the reasons for testing, and what reliability and validity mean when interpreting results.
Sources & how we know this
- WJEC GCSE Physical Education specification (from 2016) — WJEC (2016)