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HMS, BM EQ-Bank 257 MC

A water polo team is implementing High Intensity Interval Training (HIIT) in their in-season program. Which of the following best represents an appropriate HIIT session for these players?

  1. 40 minutes of steady lap swimming at 70% of maximum heart rate
  2. 5 sets of 3-minute high-intensity swimming efforts at 90% of maximum heart rate with 2 minutes active recovery between sets
  3. 8 sets of 20-second maximal swimming sprints with 5 seconds passive recovery between sets
  4. 90 minutes of low-intensity technique drills focusing on passing skills
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\(B\)

Show Worked Solution

Consider Option B:

  • HIIT involves alternating between high-intensity exercise intervals and recovery periods.
  • The 3-minute efforts at 90% MHR with adequate recovery periods between sets is an appropriate HIIT structure for water polo players.

Other Options:

  • A is incorrect: This describes continuous aerobic training, not HIIT.
  • C is incorrect: This describes sprint interval training (SIT) with insufficient recovery, which differs from HIIT and would be too intense for water polo players.
  • D is incorrect: This describes skill-based training, not a HIIT session.

\(\Rightarrow B\)