HMS, BM EQ-Bank 241

Sample Answer

Similarities:

• Both improve cardiovascular fitness needed for basketball
• Both can use basketball-specific drills and movements
• Both require proper warm-up and cool-down
• Both follow progressive overload principles

Differences:

• Intensity and duration:
• • Continuous: moderate intensity (60-75% max HR) for 20-60 minutes
  • HIIT: alternates high intensity (85-95% max HR) with recovery periods
• Rest periods:
• • Continuous: no rest during exercise
  • HIIT: structured recovery between high-intensity efforts
• Application in basketball:
• • Continuous: steady court drills or running to build endurance
  • HIIT: 4 x 4 minute full-court drills with 1-minute recovery
• Match specificity:
• • Continuous: builds general fitness foundation
  • HIIT: mimics game patterns of sprints and recovery
• Training focus:
• • Continuous: develops aerobic base early in pre-season
  • HIIT: prepares for game demands closer to competition