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HMS, BM EQ-Bank 302 MC

When applying the FITT principle to a season-long training program for an elite 400 metre runner, which of the following describes the MOST appropriate progression of the intensity component over 10 weeks?

  1. Begin with high-intensity anaerobic training (90-100% max effort), maintain throughout, then reduce intensity (60-70% max effort) in final weeks
  2. Begin with moderate aerobic endurance (70-80% max HR), immediately progress to maximal sprints (95-100% max effort), then maintain high intensity
  3. Begin with low-intensity aerobic endurance (60-70% max HR), progress to moderate-intensity (75-85% max HR), then perform high-intensity intervals (90-100% max effort)
  4. Maintain consistent moderate intensity (75-85% max effort) throughout all weeks, increasing only volume and decreasing volume in final weeks
Show Answers Only

\(C\)

Show Worked Solution
  • C is correct: Progressive intensity builds aerobic base then develops race-specific speed.

Other Options:

  • A is incorrect: Starting high-intensity without base increases injury risk.
  • B is incorrect: Jumping to maximal sprints skips crucial development stages.
  • D is incorrect: Constant intensity prevents optimal performance improvements.