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HMS, BM EQ-Bank 254

Olympic kayaking includes 200 and 500 metre sprint events, of 35 seconds to 2 minute duration, requiring explosive power and anaerobic capacity. Distance events such as the 1000 metre lasting 3-4 minutes, demand sustained aerobic endurance.

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 training at 65-75% MHR develops endurance for 1000m events. This occurs because sustained paddling strengthens the heart and improves oxygen delivery to working muscles. Kayakers maintain steady speed for 3-4 minutes without excessive fatigue. As a result, they excel in distance events requiring consistent pace.
  • HIIT alternating 85-95% MHR efforts with recovery builds explosive power. The reason is high-intensity intervals train muscles for maximum force production. Sprint kayakers develop ability to paddle explosively for 35 seconds to 2 minutes. Consequently, they achieve faster starts and maintain speed throughout 200m and 500m races.
  • Each method creates different body responses. Continuous training improves heart efficiency and oxygen use during extended efforts. HIIT develops the ability to work hard despite lactic acid build-up. Therefore, each method prepares kayakers for their specific race demands.
  • Sprint kayakers emphasise 70% HIIT with 30% continuous work. Distance paddlers reverse this ratio. Hence, training programs match each event’s unique energy requirements.
Show Worked Solution

Sample Answer

  • Continuous training at 65-75% MHR develops endurance for 1000m events. This occurs because sustained paddling strengthens the heart and improves oxygen delivery to working muscles. Kayakers maintain steady speed for 3-4 minutes without excessive fatigue. As a result, they excel in distance events requiring consistent pace.
  • HIIT alternating 85-95% MHR efforts with recovery builds explosive power. The reason is high-intensity intervals train muscles for maximum force production. Sprint kayakers develop ability to paddle explosively for 35 seconds to 2 minutes. Consequently, they achieve faster starts and maintain speed throughout 200m and 500m races.
  • Each method creates different body responses. Continuous training improves heart efficiency and oxygen use during extended efforts. HIIT develops the ability to work hard despite lactic acid build-up. Therefore, each method prepares kayakers for their specific race demands.
  • Sprint kayakers emphasise 70% HIIT with 30% continuous work. Distance paddlers reverse this ratio. Hence, training programs match each event’s unique energy requirements.