Evaluate the effectiveness of different training methods for a 400 metre track athlete throughout a competition season. (8 marks)
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Sample Answer
Evaluation Statement:
- Different training methods prove highly effective when applied progressively throughout a 400m athlete’s season.
- Effectiveness depends on timing, matching training to race demands, and recovery management.
Pre-Season Foundation:
- Continuous training (3 x 20 minutes at 70% MHR) and fartlek sessions effectively build aerobic fitness.
- This foundation proves essential for handling later training demands.
- Athletes develop the endurance to complete multiple training sessions weekly.
- Without this base, high-intensity work becomes unsustainable.
- Evidence shows athletes with strong aerobic base recover faster between sessions.
Early Competition Phase:
- Tempo training (6 x 200m at 85% race pace) demonstrates high effectiveness for 400m preparation.
- These sessions improve the body’s ability to handle moderate-high intensity work.
- Recovery periods decrease progressively from 3 to 2 minutes.
- This prepares athletes for the sustained effort required in 400m racing.
- Athletes report feeling stronger in the final 100m of races.
Mid-Season Power:
- Sprint interval training (6-8 x 60m maximal sprints) proves most effective during mid-season.
- Full recovery between efforts maintains sprint quality throughout sessions.
- This develops explosive power needed for strong race starts.
- Athletes achieve personal best times when this phase is timed correctly.
- The focus shifts from endurance to pure speed development.
Competition Preparation:
- Race-pace training (2 x 300m at 90% effort) shows maximum effectiveness near competitions.
- These sessions closely mirror actual race demands and pacing.
- Athletes practice their race strategy while maintaining high intensity.
- Recovery matches competition warm-up timing.
- This close match to race conditions translates directly to race performance.
Final Evaluation:
- Progressive training from aerobic to anaerobic methods proves highly effective overall.
- Each phase builds upon previous work when timed appropriately.
- Success depends on balancing high-intensity work with adequate recovery.
- Athletes avoiding injury through proper progression achieve best results.
- The systematic approach optimises performance for target competitions.
Show Worked Solution
Sample Answer
Evaluation Statement:
- Different training methods prove highly effective when applied progressively throughout a 400m athlete’s season.
- Effectiveness depends on timing, matching training to race demands, and recovery management.
Pre-Season Foundation:
- Continuous training (3 x 20 minutes at 70% MHR) and fartlek sessions effectively build aerobic fitness.
- This foundation proves essential for handling later training demands.
- Athletes develop the endurance to complete multiple training sessions weekly.
- Without this base, high-intensity work becomes unsustainable.
- Evidence shows athletes with strong aerobic base recover faster between sessions.
Early Competition Phase:
- Tempo training (6 x 200m at 85% race pace) demonstrates high effectiveness for 400m preparation.
- These sessions improve the body’s ability to handle moderate-high intensity work.
- Recovery periods decrease progressively from 3 to 2 minutes.
- This prepares athletes for the sustained effort required in 400m racing.
- Athletes report feeling stronger in the final 100m of races.
Mid-Season Power:
- Sprint interval training (6-8 x 60m maximal sprints) proves most effective during mid-season.
- Full recovery between efforts maintains sprint quality throughout sessions.
- This develops explosive power needed for strong race starts.
- Athletes achieve personal best times when this phase is timed correctly.
- The focus shifts from endurance to pure speed development.
Competition Preparation:
- Race-pace training (2 x 300m at 90% effort) shows maximum effectiveness near competitions.
- These sessions closely mirror actual race demands and pacing.
- Athletes practice their race strategy while maintaining high intensity.
- Recovery matches competition warm-up timing.
- This close match to race conditions translates directly to race performance.
Final Evaluation:
- Progressive training from aerobic to anaerobic methods proves highly effective overall.
- Each phase builds upon previous work when timed appropriately.
- Success depends on balancing high-intensity work with adequate recovery.
- Athletes avoiding injury through proper progression achieve best results.
- The systematic approach optimises performance for target competitions.