Analyse how the different components of the FITT principle could be manipulated to create an anaerobic training program for a 400 metre runner. (8 marks)
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Overview Statement:
- The FITT principle components must be carefully manipulated for 400m running due to the event’s unique anaerobic demands.
- Key relationships exist between frequency and recovery needs, intensity and energy system targeting, plus time intervals affecting training effectiveness.
Component Relationship 1:
- Frequency directly influences recovery and training quality in anaerobic programs.
- 400m runners require 2-3 sessions weekly because high-intensity training creates significant muscle fatigue requiring 48-72 hours recovery.
- This relationship means more frequent sessions would compromise training quality and increase injury risk.
- Training frequency connects to intensity levels – as workout intensity increases, frequency must decrease to allow adequate recovery between sessions.
Component Relationship 2:
- Time and intensity work together to target specific energy systems crucial for 400m performance.
- Work intervals of 30-90 seconds at 85-95% MHR enable glycolytic system development while shorter 10-30 second intervals at maximum effort target the ATP-PCr system.
- Rest periods interact with work duration – longer work intervals require extended recovery (1:3 ratios) to prevent excessive fatigue accumulation.
- This combination allows runners to develop both speed and lactate tolerance essential for 400m racing.
Implications and Synthesis:
- These component relationships demonstrate how FITT manipulation shapes training effectiveness for 400m performance.
- Frequency limitations force coaches to maximise session quality through careful intensity and time selection.
- The significance is that successful 400m training depends on balancing high-intensity demands with adequate recovery while targeting both anaerobic energy systems through varied interval durations.
Show Worked Solution
Sample Answer
Overview Statement:
- The FITT principle components must be carefully manipulated for 400m running due to the event’s unique anaerobic demands.
- Key relationships exist between frequency and recovery needs, intensity and energy system targeting, plus time intervals affecting training effectiveness.
Component Relationship 1:
- Frequency directly influences recovery and training quality in anaerobic programs.
- 400m runners require 2-3 sessions weekly because high-intensity training creates significant muscle fatigue requiring 48-72 hours recovery.
- This relationship means more frequent sessions would compromise training quality and increase injury risk.
- Training frequency connects to intensity levels – as workout intensity increases, frequency must decrease to allow adequate recovery between sessions.
Component Relationship 2:
- Time and intensity work together to target specific energy systems crucial for 400m performance.
- Work intervals of 30-90 seconds at 85-95% MHR enable glycolytic system development while shorter 10-30 second intervals at maximum effort target the ATP-PCr system.
- Rest periods interact with work duration – longer work intervals require extended recovery (1:3 ratios) to prevent excessive fatigue accumulation.
- This combination allows runners to develop both speed and lactate tolerance essential for 400m racing.
Implications and Synthesis:
- These component relationships demonstrate how FITT manipulation shapes training effectiveness for 400m performance.
- Frequency limitations force coaches to maximise session quality through careful intensity and time selection.
- The significance is that successful 400m training depends on balancing high-intensity demands with adequate recovery while targeting both anaerobic energy systems through varied interval durations.