Compare continuous training and High Intensity Interval Training (HIIT) methods and their application in basketball. (5 marks)
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Sample Answer
Continuous training
- Maintains steady moderate intensity (60-75% max HR) for extended periods (20-60 minutes) without rest intervals.
- In basketball, this could involve continuous court drills or off-court running focusing on developing the aerobic base needed for game endurance.
- Early season continuous training builds fundamental cardiovascular adaptations including increased stroke volume, improved oxygen delivery to muscles, and enhanced mitochondrial density.
- These adaptations provide the fitness foundation needed for more intense training phases.
High Intensity Interval Training (HIIT)
- HIIT alternates high intensity work periods (85-95% max HR) with active recovery (60-70% max HR).
- Basketball-specific HIIT might include 4 x 4 minute quarters of full-court pressing drills with 1-minute active recovery periods of walking or light jogging between sets.
- HIIT better replicates actual game demands by training both aerobic and anaerobic energy systems simultaneously.
- The high intensity periods mirror game situations like fast breaks and defensive pressure, while active recovery reflects lower intensity periods during free throws or time-outs.
Conclusion
- Training program design should progress from predominantly continuous training in pre-season to increased HIIT sessions approaching competition phase.
- This periodisation ensures players develop both the aerobic base and sport-specific anaerobic capacity needed for optimal game performance.
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Sample Answer
Continuous training
- Maintains steady moderate intensity (60-75% max HR) for extended periods (20-60 minutes) without rest intervals.
- In basketball, this could involve continuous court drills or off-court running focusing on developing the aerobic base needed for game endurance.
- Early season continuous training builds fundamental cardiovascular adaptations including increased stroke volume, improved oxygen delivery to muscles, and enhanced mitochondrial density.
- These adaptations provide the fitness foundation needed for more intense training phases.
High Intensity Interval Training (HIIT)
- HIIT alternates high intensity work periods (85-95% max HR) with active recovery (60-70% max HR).
- Basketball-specific HIIT might include 4 x 4 minute quarters of full-court pressing drills with 1-minute active recovery periods of walking or light jogging between sets.
- HIIT better replicates actual game demands by training both aerobic and anaerobic energy systems simultaneously.
- The high intensity periods mirror game situations like fast breaks and defensive pressure, while active recovery reflects lower intensity periods during free throws or time-outs.
Conclusion
- Training program design should progress from predominantly continuous training in pre-season to increased HIIT sessions approaching competition phase.
- This periodisation ensures players develop both the aerobic base and sport-specific anaerobic capacity needed for optimal game performance.