Explain how continuous aerobic training and High Intensity Interval Training (HIIT) result in different physiological adaptations and performance outcomes for an 800 m runner. (5 marks)
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Continuous aerobic training for 800 m runner
- Enhances cardiovascular endurance through adaptations such as increased stroke volume, cardiac output and mitochondrial density, supporting sustained effort throughout the race.
- Improves the runner’s aerobic energy system efficiency, allowing greater oxygen utilisation during the race, particularly in the first 400-500 m when aerobic contribution is significant.
HIIT
- Develops the runner’s anaerobic capacity and lactate threshold through higher intensity efforts, which is crucial for maintaining speed in the final 300m when lactic acid accumulates.
- Improves the runner’s ability to tolerate and clear lactate during high-intensity efforts, which is essential for 800 m performance where the lactic acid system is heavily taxed.
Combined effects
- Provides optimal training specificity for 800 m, which requires both aerobic foundation (approximately 60%) and anaerobic capacity (approximately 40%) for elite performance.
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Sample Answer
Continuous aerobic training
- Enhances cardiovascular endurance through adaptations such as increased stroke volume, cardiac output and mitochondrial density, supporting sustained effort throughout the race.
- Improves the runner’s aerobic energy system efficiency, allowing greater oxygen utilisation during the race, particularly in the first 400-500 m when aerobic contribution is significant.
HIIT
- Develops the runner’s anaerobic capacity and lactate threshold through higher intensity efforts, which is crucial for maintaining speed in the final 300 m when lactic acid accumulates.
- Improves the runner’s ability to tolerate and clear lactate during high-intensity efforts, which is essential for 800 m performance where the lactic acid system is heavily taxed.
Combined effects
- Provides optimal training specificity for 800 m, which requires both aerobic foundation (approximately 60%) and anaerobic capacity (approximately 40%) for elite performance.