A long-distance runner has been incorporating continuous aerobic training into their program.
Outline the key characteristics of continuous aerobic training and identify ONE physiological benefit this would provide to the athlete. (3 marks)
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Sample Answer
- Continuous aerobic training involves steady, uninterrupted exercise. It typically uses 60-80% maximum heart rate for an extended period.
- The activity is performed without rest intervals. Heart rate stays elevated throughout the entire session.
Any ONE of the following physiological benefits:
- More capillaries develop in working muscles, improving oxygen delivery during long runs. This allows the runner to maintain pace for extended periods without early fatigue. The improved blood flow also helps remove waste products more efficiently.
- Heart pumps more blood with each beat, reducing the effort needed during exercise. This means the runner’s heart rate stays lower at the same running speed. Over time, this improved efficiency allows for faster speeds at comfortable effort levels.
- Muscles store more glycogen, providing extra energy reserves for distance events. This increased storage means runners can maintain their pace longer before hitting “the wall”. The body learns to preserve these stores by using other fuel sources first.
- Body becomes better at using fat for fuel during long runs. This spares precious glycogen stores for when they’re really needed. Runners can therefore sustain moderate pace for hours without depleting their primary energy reserves.
- Resting heart rate decreases significantly, showing improved cardiovascular fitness. A lower resting rate means the heart is stronger and more efficient. This allows better recovery between training sessions and indicates the body handles stress more effectively.
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Sample Answer
- Continuous aerobic training involves steady, uninterrupted exercise. It typically uses 60-80% maximum heart rate for an extended period.
- The activity is performed without rest intervals. Heart rate stays elevated throughout the entire session.
Any ONE of the following physiological benefits:
- More capillaries develop in working muscles, improving oxygen delivery during long runs. This allows the runner to maintain pace for extended periods without early fatigue. The improved blood flow also helps remove waste products more efficiently.
- Heart pumps more blood with each beat, reducing the effort needed during exercise. This means the runner’s heart rate stays lower at the same running speed. Over time, this improved efficiency allows for faster speeds at comfortable effort levels.
- Muscles store more glycogen, providing extra energy reserves for distance events. This increased storage means runners can maintain their pace longer before hitting “the wall”. The body learns to preserve these stores by using other fuel sources first.
- Body becomes better at using fat for fuel during long runs. This spares precious glycogen stores for when they’re really needed. Runners can therefore sustain moderate pace for hours without depleting their primary energy reserves.
- Resting heart rate decreases significantly, showing improved cardiovascular fitness. A lower resting rate means the heart is stronger and more efficient. This allows better recovery between training sessions and indicates the body handles stress more effectively.