Explain how the Time and Intensity components of the FITT principle would be implemented for a sprinter competing in a 100 m event. (5 marks)
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Sample Answer
Time:
- Work intervals must be 5-15 seconds to match the 100m race duration and target the ATP-PCr system.
- Recovery periods require 2-5 minutes between efforts, which creates work-to-rest ratios of 1:10-20..
- This extended recovery allows complete phosphate replenishment essential for maintaining sprint quality..
Intensity:
- Training must occur at 90-100% maximum velocity to recruit fast-twitch muscle fibres.
- This develops neuromuscular patterns specific to sprinting.
- Sub-maximal efforts fail to stimulate the improvements required for elite speed development.
Relationship:
- Short time periods enable maximum intensity maintenance throughout each repetition.
- Attempting longer durations forces intensity reduction as the glycolytic system activates.
- This compromises sprint-specific improvements.
Progressive application:
- Early season uses slightly longer intervals (10-15 seconds) at 90-95% intensity because this builds capacity.
- Competition phase shifts to race-specific times (9-11 seconds) at 100% intensity.
- This progression develops speed endurance before pure speed, preventing injury while optimising 100m performance.
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Sample Answer
Time:
- Work intervals must be 5-15 seconds to match the 100m race duration and target the ATP-PCr system.
- Recovery periods require 2-5 minutes between efforts, which creates work-to-rest ratios of 1:10-20..
- This extended recovery allows complete phosphate replenishment essential for maintaining sprint quality..
Intensity:
- Training must occur at 90-100% maximum velocity to recruit fast-twitch muscle fibres.
- This develops neuromuscular patterns specific to sprinting.
- Sub-maximal efforts fail to stimulate the improvements required for elite speed development.
Relationship:
- Short time periods enable maximum intensity maintenance throughout each repetition.
- Attempting longer durations forces intensity reduction as the glycolytic system activates.
- This compromises sprint-specific improvements.
Progressive application:
- Early season uses slightly longer intervals (10-15 seconds) at 90-95% intensity because this builds capacity.
- Competition phase shifts to race-specific times (9-11 seconds) at 100% intensity.
- This progression develops speed endurance before pure speed, preventing injury while optimising 100m performance.