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HMS, BM EQ-Bank 300 MC

An athlete needs to improve their ATP-PCr energy system to enhance their 100 metre sprint performance. Which application of the FITT principle would be MOST effective?

  1. High intensity at 90-100% maximum effort, 2-3 times per week, with 30-45 second work intervals
  2. Moderate intensity at 70-80% maximum effort, 4-5 times per week, with 2-3 minute work intervals
  3. High intensity at 90-100% maximum effort, 2-3 times per week, with 3-10 second work intervals
  4. Moderate intensity at 70-80% maximum effort, 2-3 times per week, with 10-20 second work intervals
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Consider Option C:  High intensity at 90-100% maximum effort, 2-3 times per week, with 3-10 second work intervals

  • The ATP-PCr system is best trained with very short, high-intensity bursts (3-10 seconds) at 90-100% effort with adequate recovery between sets.

Other Options:

  • A is incorrect: 30-45 second intervals are too long for primarily targeting the ATP-PCr system and would shift to the glycolytic system.
  • B is incorrect: Both the intensity (70-80%) is too low and the work intervals (2-3 minutes) are too long for ATP-PCr system development.
  • D is incorrect: The intensity is insufficient (should be 90-100%) for optimal ATP-PCr development, though the frequency is appropriate.