Please do the following

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1 Please do the following 1. Read the Learners must know section (see below) 2. Watch the GCSE POD video 3. Attempt Exam Questions 4. Mark your answers 5. Reflect and repeat until you are successful and understand all specification requirements GCSE POD: OCR You may photocopy this page. Page 1 of 23 Created in ExamBuilder

2 Principles of training Learners MUST KNOW R A G Principles of training. Know the following definitions of principles of training and be able to apply them to personal exercise/training programmes: Specificity Overload Progression Reversibility Optimising training. Know the definitions for FITT (Frequency, Intensity, Time, and Type) and be able to apply these elements to a training programme.. Know the different types of training, definitions and examples of: Continuous Fartlek Interval Circuit training Weight training Plyometrics HIIT (High Intensity Interval Training). Understand the key components of a warm up and be able to apply examples for Pulse raiser Mobility Stretching Dynamic movements Skill rehearsal. Know the physical benefits of a warm up, including effects on: Warming up muscles/ preparing body for physical activity Body temperature Heart rate Flexibility of muscles and joints Pliability of ligaments and tendons Blood flow and oxygen to muscles The speed of muscle contraction. Understand the key components of a cool down and be able to apply examples Low intensity exercise Stretching. Know the physical benefits of a cool down, including Helps the bodys transition back to resting state Gradually lowers heart rate Gradually lowers temperature Circulates blood and oxygen Gradually reduces breathing rate Increases removal of waste products such as lactic acid Reduces the risk of muscle soreness and stiffness Aids recovery by stretching muscles OCR You may photocopy this page. Page 2 of 23 Created in ExamBuilder

3 Physical Education (9-1) Principles of training Rafferty Gunn OCR ExamBuilder process constraints mean you may see slight differences between this paper and the original. Duration: Not set Candidates answer on the Question Paper. A calculator may be used in this paper. OCR supplied materials: Additional resources may be supplied with this paper. Other materials required: Pencil Ruler (cm/mm) Candidate forename Candidate surname Centre number Candidate number INSTRUCTIONS TO CANDIDATES Write your name, centre number and candidate number in the boxes above. Please write clearly and in capital letters. Use black ink. HB pencil may be used for graphs and diagrams only. Answer all the questions. Read each question carefully. Make sure you know what you have to do before starting your answer. Write your answer to each question in the space provided. Additional paper may be used if necessary but you must clearly show your candidate number, centre number and question number(s). INFORMATION FOR CANDIDATES The quality of written communication is assessed in questions marked with a pencil or an asterisk. The number of marks is given in brackets [ ] at the end of each question or part question. The total number of marks for this paper is 47. OCR You may photocopy this page. Page 3 of 23 Created in ExamBuilder

4 Answer all the questions. 1. Frequency is one of the FITT principles for training effectively. Which one of the following is an example of the frequency aspect of the FITT principle? (a) Training at 70% of maximum heart rate (b) Training three times a week (c) Training with few rest intervals (d) Training by using a variety of methods 2. Which one of the following best describes circuit training? (a) Travelling to different venues to train (b) Training using the perimeter of the games pitch for running (c) A series of exercises or skill activities which are repeated (d) Exercises that are aerobic and involve dance movements OCR You may photocopy this page. Page 4 of 23 Created in ExamBuilder

5 3. Describe an exercise programme which includes the training principles of: Overload Specificity Progression Reversibility [6] OCR You may photocopy this page. Page 5 of 23 Created in ExamBuilder

6 4. Which one of the following best describes the training principle of reversibility? (a) Fitness can deteriorate if training stops (b) If a programme is reversed fitness will improve (c) Variety of training is important to relieve tedium (d) Training should always be progressively more difficult 5. Which one of the following is not an example of continuous training? (a) Jogging around an athletics track five times (b) Stretching one muscle group for over five minutes (c) Swimming 20 lengths of a swimming pool (d) Cycling five miles without stopping 6. One of the elements of the FITT training principle is type. Identify the other three elements of the FITT Principle [3] OCR You may photocopy this page. Page 6 of 23 Created in ExamBuilder

7 7. Compare continuous training and fartlek training. [2] 8. Which one of the following is the best example of the overload principle of training? Put a tick ( ) in the box next to the correct answer. (A) A weightlifter who loses muscle hypertrophy due to not training because of injury. (B) A javelin thrower who lifts too much during a weights session. (C) A hockey player who adapts their training session to suit their needs. (D) A basketball player who works harder than normal during a training session. 9. Outline what is meant by High Intensity Interval Training (HIIT). 10. Which one of the following is the best practical example of muscular endurance? Put a tick ( ) in the box next to the correct answer. OCR You may photocopy this page. Page 7 of 23 Created in ExamBuilder

8 (A) An athlete running a 1500 metre race. (B) A sprinter driving out of the blocks at the start of a race. (C) A rugby player who sprints from the half way line to score a try. (D) A basketball player dribbling around an opponent to score a basket. 11. Which one of the following training methods is mainly concerned with developing power? (a) Fartlek (b) Plyometrics (c) Circuits (d) Interval 12. Which one of the following is the most accurate description of the circuit training method of exercise? (a) A variety of music and movement activities indoors (b) A mixture of speed and power activities in competition (c) A range of activities that involve resistance and repetition (d) A series of combat exercises with a partner 13. Which one of the following are the correct elements of FITT? Put a tick ( ) in the box next to the correct answer. (A) Frequency, Intensity, Time and Tedium OCR You may photocopy this page. Page 8 of 23 Created in ExamBuilder

9 (B) Frequency, Interval, Type and Time (C) Frequency, Intensity, Type and Tedium (D) Frequency, Intensity, Time and Type 14. Use two words from the box below to complete the description of plyometrics. Plyometric exercises consist of... and... jogging sprinting bounding flexing frequency hopping intensity extending stretching weight training 15(a). Using practical examples from sport, explain the principles of training and goal setting to optimise a personal training programme. OCR You may photocopy this page. Page 9 of 23 Created in ExamBuilder

10 [6] (b). The Illinois Agility Test is a suitable test that can measure a performer s agility. i. Complete Fig. 6 by drawing the specified route taken by a performer completing the Illinois Agility Test. OCR You may photocopy this page. Page 10 of 23 Created in ExamBuilder

11 Fig. 6 ii. Using the Illinois Agility Test, a basketball coach assessed the agility of an under eighteen male and female basketball team. After a 6 week training programme both teams were retested. Use the tables below to analyse the data and answer the following questions. OCR You may photocopy this page. Page 11 of 23 Created in ExamBuilder

12 Agility Test Rating Males Females Rating <15.2 <17.0 Excellent Good Average Fair >18.3 >23.0 Poor iii. Males Time Retest time Females Time Retest ti Martin Fayha Paul Mary Andrew Sheila Aakash Siobhan Brian Janet iv. Identify the male with the slowest agility time and the female with the quickest agility time. Slowest Male: vi. viii. Quickest Female: v. vii. ix. Identify the players who are rated good following the retest. x. Identify the player who made the most improvement from the first test to the retest. OCR You may photocopy this page. Page 12 of 23 Created in ExamBuilder

13 16. Which one of the following identifies the FITT principle? (a) Frequency, Intensity, Type and Tapering (b) Frequency, Improvement, Type and Time (c) Frequency, Improvement, Talent and Time (d) Frequency, Intensity, Time and Type 17. Which one of the following is a good description of plyometrics as a type of training? (a) A series of bounding, hopping and jumping movements (b) A mixture of aerobic and anaerobic training methods (c) Long distance running and walking with very little rest (d) Short sharp pliability exercises with intervals of rest and work 18. Describe fartlek training and identify two ways it can improve fitness. OCR You may photocopy this page. Page 13 of 23 Created in ExamBuilder

14 [4] 19. Describe two features of circuit training as a method of training. How would you use the fitness principles of overload, specificity and progression when planning circuit training? [5] 20. Type is one of the components of the FITT principle of training. High Intensity Interval Training is an example of a type of training. Give two other practical examples of type in personal exercise programmes and assess two ways in which applying this principle might help someone who is carrying out this programme. OCR You may photocopy this page. Page 14 of 23 Created in ExamBuilder

15 [4] END OF QUESTION PAPER OCR You may photocopy this page. Page 15 of 23 Created in ExamBuilder

16 Mark scheme Question Answer/Indicative content Marks Guidance 1 B 1 2 C marks total. Indicative content Programme is relevant and should include the following principles or within the description the principles are recognised: (Overload) Work harder than normal / puts body under stress / adaptation will follow / comes about by increasing frequency / intensity / duration Eg Lifting heavier weights. (Specificity) Training should be particular / relevant to needs (Do not accept specific on its own without explanation) / relevant energy system used / relevant muscle groups used Eg choosing main muscle groups used in (Progression) activity to train for strength. (Gradually) becomes more difficult / demanding / challenging / once adapted then more demands on body Eg Doing more repetitions of sprints at each (Reversibility) training session. Performance can deteriorate if training stops / decreases Eg If you stop or decrease the intensity of your sprinting you may become slower in the 100 meters. 6 Content Differentiating between levels look for: Levels of response Levels marked question Level 1 (1 2 marks) Candidates make only one or two valid points described only very superficially. Little or no attempt at Level 1 (1-2 marks): linking principles with Superficial the description programme. Some There is little misunderstandings or no use of Some omissions of technical principles vocabulary Few or no and sentences examples of have limited training activities coherence and structure. There is much irrelevant material. Errors in grammar, punctuation and spelling may be noticeable and intrusive. Level 2 (3-4 marks): Level 2 (3 4 marks) Candidates OCR You may photocopy this page. Page 16 of 23 Created in ExamBuilder

17 make some Description covers valid points most or all of with good principles knowledge Few and misunderstandings understanding. Examples given Some attempt for at least one at linking principle principles with the programme. There is some use of technical vocabulary and sentences for the most part are relevant and are coherent. There are occasional errors in grammar, punctuation and spelling. Level 3 (5-6 marks): Full description of all principles Very few inaccuracies Examples for most / all principles Level 3 (5 6 marks) Candidates make many developed points. Candidate demonstrates excellent knowledge and understanding of the factors involved. Clear links between all the principles and the programme. Candidate gives relevant material that is clearly structured and uses appropriate terminology OCR You may photocopy this page. Page 17 of 23 Created in ExamBuilder

18 and technical vocabulary. There are few if any errors in grammar, punctuation and spelling. Examiner s Comments Those candidates who gave a good in-depth explanation of an exercise programme that included all the training principles identified scored very well. The best candidates gave a wellstructured answer giving an example for each principle and developing each point to explain fully each training principle. These candidates made few grammatical or spelling mistakes and wrote clearly and fluently. Candidates who fared less well often misunderstood the training principles such as reversibility or left one or two of them out of their answer or did not relate the principles to an exercise programme. Total 6 4 a. Fitness can deteriorate if training stops 5 b. Stretching one muscle group for over five minutes Three marks for three from: Do not accept type (in the question) Accept: frequent, timed, time orientated (BOD) 6 1. Frequency 2. Intensity 3. Time [3] Examiner s Comments Most candidates scored three marks for this recall question, although a few include the type element, even though it was part of the question. Candidates are reminded that they cannot score credit for material simply repeated from the question. Total 3 Two marks from: 1. Fartlek is a variation of speed / speed play whereas continuous more constant speed / no (little) rest 7 2. Fartlek consists of a variety of activities / cross country running with sprints / different 2 2 x (AO1) Must compare fartlek and continuous training to award each mark. terrains whereas continuous just jogging / running with no variation 3. Fartlek includes short and long distance work / running and walking / different intensities / aerobic and anaerobic work whereas OCR You may photocopy this page. Page 18 of 23 Created in ExamBuilder

19 continuous mainly long distance / same intensity / aerobic Total 2 8 (D) - A basketball player who works harder than normal during a training session 1 1 x (AO2) One mark from: 1. a training idea in which high intensity periods 9 are alternated with low / moderate intensity intervals 2. involves high overload with (short) rest periods in between 1 1 x (AO1) Do not accept single word answers. Do not accept high intensity on its own. 3. involves repetition of short bursts of anaerobic activity followed by aerobic activity 10 C. The rugby player who sprints from the half way line to score a try is showing good muscular endurance. 1 1 x (AO2) 11 b. 12 c. 13 (D) Frequency, Intensity, Time and Type 1 1 x (AO1) 14 Bounding and hopping 1 1 x (AO2) Indicative content Level 3 (5 6 marks) 15 a Principles of training (AO2 and 3) 1. Overload 2. Work harder than normal / puts body under stress / adaptation will follow / comes about by increasing frequency / intensity / duration. o e.g. lifting heavier weights. 6 4 x (AO2) 2 x (AO3) detailed knowledge & understanding clear and consistent practical application of knowledge & understanding effective analysis / evaluation and / or discussion / explanation / development relevant information drawn upon from other areas of the specification accurate use of technical and specialist vocabulary OCR You may photocopy this page. Page 19 of 23 Created in ExamBuilder

20 3. Specificity 4. Training should be particular / relevant to needs (Do not accept specific on its own without explanation)/relevant energy system used / relevant muscle groups used / specific sport or specific area of the body. o e.g. choosing main muscle groups 5. Progression used in activity to train for strength. 6. (Gradually) becomes more difficult / demanding / challenging / once adapted then more demands on body. o e.g. Doing more repetitions of 6. Reversibility sprints at each training session. 7. Fitness can deteriorate if training stops o e.g. Performer performs worse in Goal setting (AO2 and AO3) training / fitness tests 1. S = Specific - need to make the goal a particular target / to your sport / you know what you are trying to achieve o e.g. beat your personal best time or to improve your chest pass in basketball 2. M = Measurable - need to be able to measure the goal o e.g. to know how well you have done / to assess progress on a gymnastic apparatus there is a well-developed line of reasoning which is Level 2 (3 4 marks) clear and logically structured. The information presented is relevant and substantiated. satisfactory knowledge & understanding some success in practical application of knowledge & understanding analysis / evaluation and / or discussion / explanation / development attempted with some success some relevant information drawn upon from other areas of the specification technical and specialist vocabulary used with some accuracy there is a line of reasoning presented with some structure. The information presented is in the most-part relevant and supported by some evidence. Level 1 (1 2 marks) basic knowledge & understanding little or no attempt at practical application of knowledge & understanding little or no attempt to analyse / evaluate and / or discuss / explain / develop little or no relevant information drawn upon from other areas of the specification technical and specialist vocabulary used with limited success the information is basic and communicated in an (0 marks) unstructured way. The information is supported by limited evidence and the relationship to the evidence may not be clear. 3. A = Achievable - must be within the capabilities of the individual / or A = Agreed o e.g. a golfer aiming to reduce their o handicap by 3 shots over a year e.g. you can agree your targets with your coach or peer for athletics throwing event or agreed with coach / parent 4. R = Recorded - goals should be written down when agreed with your netball coach or R = Realistic - must be within the capabilities of the individual / or attainable o e.g. a javelin thrower writing their agreed goals down in a training log no response or no response worthy of credit. Discriminators Level 3: Both AO2 and AO3 are well covered for Level 3; some imbalance between the two may be present for 5 marks. At 6 marks, both are equally well addressed. Detailed practical examples applied to both principles of training and goal setting Detailed description linking how both assist in optimising a training programme. Level 2: Some success at more developed AO2 and / or AO3 points moves the response into Level 2 (AO2 or AO3 would be 3 marks; both attempted with some success = 4 marks). OCR You may photocopy this page. Page 20 of 23 Created in ExamBuilder

21 o e.g. scoring at least one goal every two games for a striker in football 5. T = Time-phase / timed / time o e.g. goal of improving serving technique in tennis should be achieved in six weeks time. Description of some principles of training and use of goal setting with some reference to improving performance Use of some practical examples linked to both principles of training and goal setting Level 1: Responses only demonstrating basic AO2 knowledge and understanding are Level 1. Listing the principles of training and goal setting with little or no development and few if any practical examples b i 4 1 x (AO1) 3 x (AO3) ii Slowest Male: Andrew Quickest Female: Janet iii Brian, Fayha and Janet iv Andrew 0 16 d. Frequency, Intensity, Time and Type 17 a. A series of bounding, hopping and jumping movements Four marks for four from: 2 marks max for description: Pt2 look for variety of different activities. 1. Known as speed play / variation of speed / Pt3 look for different distances / intensities moving at different speeds 2. [Variety of activities] a mixture of different Interval training is too vague 18 types of activities or cross country running with sprint activities or e.g. cross country running and sprinting 100m or different [4] Pt4 accept answers linked to the utilisation of oxygen or CV endurance terrains 3. [Short and long] Includes short and long Do not accept makes you fitter distance work / running / walking or different intensities or aerobic and anaerobic work Do not accept identifications unrelated to fitness eg enjoyment / mimicking the game 2 marks max for benefits: Improves cardiovascular system / fitness = too vague OCR You may photocopy this page. Page 21 of 23 Created in ExamBuilder

22 4. Improves aerobic capacity or (cardiovascular)endurance / stamina or increase in oxygen to muscles Improves aerobic fitness = too vague Examiner s Comments 5. (as well as) Improves anaerobic capacity 6. More tolerant/resistant/effective removal of lactic acid The better candidates for this question described fartleck training well and gave two clear description points. Others repeated the same point related to changes in pace when undertaking this type of training. The best candidates then went on to identify clearly two separate points related to fartleck improving fitness. 7. Improves muscular endurance / go for longer / do more without tiring 8. Improves speed 9. Improves power/strength Total 4 Five marks for five from: Sub max two marks for description of features: 1. Series / variety of / multiple exercises or exercises / activities arranged in a particular order or stations of exercises 2. Main muscle groups should be separated at each station / exercise 3. Involve exercise such as press-ups etc. or with apparatus or with skills or examples of exercises Do not accept circuit for pt 1 (in the question) Two marks max for features then mark with an S if two marks for features scored 4. Repetition / reps of exercises 5. Uses (mostly) the body as resistance Each station is timed 7. There is a rest period between each station Sub max three marks for application of fitness [5] Do not accept specific for pt 9 (in the question) Example can be used for each principle. Pt 8 overwork/working to your max = too vague principles: 8. (Use of Overload): Examiner s Comments Work / get harder than normal / puts body under stress / adaptation will follow / comes about by increasing frequency / intensity / duration. E.g. Doing more reps at each station Many candidates produced excellent responses showing a good understanding of the circuit training method of training. The best candidates clearly described two features of circuit training and then went on to explain how they would use the key principles of training when planning circuit training. 9. (Use of Specificity): Training should be particular / relevant to needs / relevant energy system used / relevant muscle groups used or relevant to type of activity / sport / skill. OCR You may photocopy this page. Page 22 of 23 Created in ExamBuilder

23 E.g. choosing main arm muscle groups used in activity to train for arm strength. 10. (Use of Progression): (Gradually) becomes more difficult / harder / demanding / challenging / once adapted then more demands on body E.g. Trying to complete the circuit in a shorter time or spending more time at each station Total 5 Two marks from: (examples of type ) 1. continuous 2. fartlek 3. interval 4. circuit training 5. weight training 6. plyometrics 20 Two marks from: 1. adherence varying types of exercise / 4 2 x (AO2) Give one mark for each of two suitable examples of applying type to a personal exercise training programme training makes it less boring / reduces tedium 2. appropriateness / effectiveness - if the type(s) 2 x (AO3) Must assess how the principle can help for each mark. of exercise are appropriate, then training will be more effective 3. avoiding injury can reduce risk of injury by doing a range of exercises instead of repeating the same ones 4. positive feelings / reinforcement getting good results from the right type(s) of training makes you want to continue 5. clearer outcomes easier to tell if your needs / aims are being met if correct type(s) of training used Total 4 OCR You may photocopy this page. Page 23 of 23 Created in ExamBuilder