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
- For a 100 m sprinter, the Time component would involve short duration efforts, typically 5-15 seconds for actual sprint work, which aligns with the ATP-PCr energy system demands of the event.
- Training sessions would include multiple repetitions (6-10) with adequate rest periods (2-5 minutes) between efforts to allow for phosphagen system recovery.
- The Intensity component would be very high, with efforts at 90-100% of maximum speed to stimulate the appropriate energy systems and neuromuscular adaptations.
- Progressive overload would be applied by increasing the intensity through adding resistance (e.g., weighted vests, sleds) rather than extending duration.
- Intensity would be periodised throughout a training cycle, with varying intensities (85-100%) used depending on the phase of training (preparation vs. competition).
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Sample Answer
- For a 100 m sprinter, the Time component would involve short duration efforts, typically 5-15 seconds for actual sprint work, which aligns with the ATP-PCr energy system demands of the event.
- Training sessions would include multiple repetitions (6-10) with adequate rest periods (2-5 minutes) between efforts to allow for phosphagen system recovery.
- The Intensity component would be very high, with efforts at 90-100% of maximum speed to stimulate the appropriate energy systems and neuromuscular adaptations.
- Progressive overload would be applied by increasing the intensity through adding resistance (e.g., weighted vests, sleds) rather than extending duration.
- Intensity would be periodised throughout a training cycle, with varying intensities (85-100%) used depending on the phase of training (preparation vs. competition).