A netball coach is planning to implement anaerobic interval training for her team during preseason.
Outline THREE key features of anaerobic interval training. (3 marks)
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Sample Answer – Any THREE of the following
- High-intensity exercise bouts (85-95% maximum effort). Alternated with recovery periods of lower intensity or rest.
- Work intervals typically range from 15 seconds to 2 minutes. This targets the ATP-PCr and glycolytic energy systems.
- Rest periods allow partial but not complete recovery. Work-to-rest ratios usually between 1:1 and 1:3.
- Produces significant lactic acid during exercise. Athletes learn to work despite this discomfort.
- Can include sport-specific movement patterns. Matches the intensity and timing of competition demands.
- Allows more high-intensity work than continuous training. Total volume achieved through multiple intervals.
- Improves both aerobic and anaerobic fitness. Particularly effective for sports with varied intensity.
- Recovery periods can be active or passive. Active recovery helps remove waste products between efforts.
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Sample Answer – Any THREE of the following
- High-intensity exercise bouts (85-95% maximum effort). Alternated with recovery periods of lower intensity or rest.
- Work intervals typically range from 15 seconds to 2 minutes. This targets the ATP-PCr and glycolytic energy systems.
- Rest periods allow partial but not complete recovery. Work-to-rest ratios usually between 1:1 and 1:3.
- Produces significant lactic acid during exercise. Athletes learn to work despite this discomfort.
- Can include sport-specific movement patterns. Matches the intensity and timing of competition demands.
- Allows more high-intensity work than continuous training. Total volume achieved through multiple intervals.
- Improves both aerobic and anaerobic fitness. Particularly effective for sports with varied intensity.
- Recovery periods can be active or passive. Active recovery helps remove waste products between efforts.