Explain how continuous aerobic training and High Intensity Interval Training (HIIT) result in different physiological adaptations and performance outcomes for an Olympic kayaker. (5 marks)
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Sample Answer
Continuous aerobic training for 800 m runner
- Enhances cardiovascular endurance through adaptations such as increased stroke volume, cardiac output and mitochondrial density, supporting sustained paddling efforts in longer events (1000 m).
- Improves the kayaker’s aerobic energy system efficiency by increasing capillarisation of working muscles, allowing greater oxygen utilisation during races lasting more than 3-4 minutes.
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 kayaker’s anaerobic capacity and lactate threshold through higher intensity paddling efforts, which is crucial for maintaining speed in 200 m and 500 m sprint events.
- Improves the kayaker’s ability to tolerate and clear lactate during high-intensity efforts, enhancing performance in the final 100 m of races where the lactic acid system is heavily taxed.
Combined effects
- The ratio of these training methods should be tailored to event specialisation – 1000 m kayakers might employ 70% continuous and 30% HIIT training, while 200 m specialists would reverse this ratio to match the event’s predominantly anaerobic demands.
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Sample Answer
Continuous aerobic training for 800 m runner
- Enhances cardiovascular endurance through adaptations such as increased stroke volume, cardiac output and mitochondrial density, supporting sustained paddling efforts in longer events (1000 m).
- Improves the kayaker’s aerobic energy system efficiency by increasing capillarisation of working muscles, allowing greater oxygen utilisation during races lasting more than 3-4 minutes.
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 kayaker’s anaerobic capacity and lactate threshold through higher intensity paddling efforts, which is crucial for maintaining speed in 200 m and 500 m sprint events.
- Improves the kayaker’s ability to tolerate and clear lactate during high-intensity efforts, enhancing performance in the final 100 m of races where the lactic acid system is heavily taxed.
Combined effects
- The ratio of these training methods should be tailored to event specialisation – 1000 m kayakers might employ 70% continuous and 30% HIIT training, while 200 m specialists would reverse this ratio to match the event’s predominantly anaerobic demands.