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Year 10
OCR

A practical exploration of circuits, weight, plyometric and HIIT

I can train using different methods of training including circuit training, weight training, plyometric training and HIIT.

icon-background-square
New
New
Year 10
OCR

A practical exploration of circuits, weight, plyometric and HIIT

I can train using different methods of training including circuit training, weight training, plyometric training and HIIT.

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Lesson details

Key learning points

  1. Circuit training can be adapted to suit different components of fitness.
  2. Weight training can be done with kettlebells, dumbbells, barbells or resistance machines.
  3. Plyometric training is used to develop power.
  4. HIIT is high intenisty interval training.

Keywords

  • Circuit training - a series of exercise stations where each station focuses on a different muscle group or component of fitness, performed in sequence

  • Weight training - the use of weights/resistance to cause adaptation of the muscles

  • Plyometric training - high intensity exercise involving explosive movements

  • HIIT - high intensity interval training that alternates between high intensity and periods of recovery

Common misconception

That rest is not incorporated into these types of training.

All of these can be performed as a type of interval training and rest after each exercise/session is important to avoid the body getting injured.


To help you plan your year 10 physical education lesson on: A practical exploration of circuits, weight, plyometric and HIIT, download all teaching resources for free and adapt to suit your pupils' needs...

You may wish to plan your own types of training for students or allow them to plan and perform their own training methods.
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Teacher tip
equipment-required

Equipment

Weights, cones, benches, skipping ropes, mats.

content-guidance

Content guidance

  • Risk assessment required - physical activity
supervision-level

Supervision

Adult supervision required

copyright

Licence

This content is © Oak National Academy Limited (2025), licensed on Open Government Licence version 3.0 except where otherwise stated. See Oak's terms & conditions (Collection 2).

Lesson video

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6 Questions

Q1.
What type of training has periods of work followed by periods of rest?
continuous
Correct answer: interval
fartlek
stretching
Q2.
Continuous training involves working for a sustained period of time without ...
Correct Answer: rest
Q3.
Which athlete would fartlek training be most relevant for?
Correct answer: a football player
a gymnast
a long distance swimmer
a weightlifter
Q4.
Colin wants to improve his speed. Which training method would be most beneficial for Colin?
continuous training
Correct answer: interval training
fartlek training
stretching
Q5.
Daisy takes part in continuous training. What training zone should she be working in?
resting
low intensity
Correct answer: aerobic
anaerobic
high intensity
Q6.
Suhrith is 16 years old. He wants to complete interval training in his anaerobic training zone. How could he work this out?
heart rate between (204 x 0.6) and (204 x 0.8)
heart rate between (206 x 0.7) and (204 x 0.8)
heart rate between (206 x 0.7) and (204 x 0.9)
Correct answer: heart rate between (204 x 0.8) and (204 x 0.9)

6 Questions

Q1.
Match the methods of training to the definition.
Correct Answer:circuit training,a series of exercise stations
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a series of exercise stations

Correct Answer:weight training,the use of weights/resistance to cause adaptation of the muscles
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the use of weights/resistance to cause adaptation of the muscles

Correct Answer:plyometric training,high intensity exercise involving explosive movements
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high intensity exercise involving explosive movements

Correct Answer:HIIT,alternates between high intensity and periods of recovery
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alternates between high intensity and periods of recovery

Q2.
Sally has injured her foot. Is she able to take part in circuit training?
No - she needs to just sit on the side and do nothing.
No - because our circuit has running in it and that would hurt her foot.
Correct answer: Yes - the circuit could be adapted to not hurt her foot, e.g. seated bicep curl.
Yes - she can just do the circuit as normal.
Q3.
Which would be the best exercise for a circuit aiming to improve co-ordination?
shuttle runs
Correct answer: ball catches with a partner
plank
tuck jumps
child's pose stretch
Q4.
Which is not a type of weight used in weight training?
dumbbells
kettlebells
Correct answer: dumbells
resistance machines
barbells
Q5.
In explosive plyometric movement, the muscle goes from eccentric contraction rapidly into a contraction.
Correct Answer: concentric
Q6.
During a HIIT session, where should your heart rate ideally be?
60-70% of maximum heart rate
70-80% of maximum heart rate
Correct answer: 80-90% of maximum heart rate
90-100% of maximum heart rate