Explain how understanding physiological responses to aerobic training could be applied to design an effective aerobic training program for a beginner. (6 marks)
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Sample Answer
- Set initial intensity below the lactate threshold to prevent excessive fatigue and promote adherence
- Gradually increase duration before intensity to develop basic cardiorespiratory endurance
- Include monitoring of heart rate to ensure training occurs at appropriate intensity (e.g., 60-70% of maximum heart rate)
- Design rest periods based on ventilation and heart rate recovery to ensure adequate recovery between sessions
- Apply the principle of progressive overload by incrementally increasing exercise demands as physiological adaptations occur
- Incorporate variety in training modalities to address all components of the cardiorespiratory system while maintaining motivation
Show Worked Solution
Sample Answer
- Set initial intensity below the lactate threshold to prevent excessive fatigue and promote adherence
- Gradually increase duration before intensity to develop basic cardiorespiratory endurance
- Include monitoring of heart rate to ensure training occurs at appropriate intensity (e.g., 60-70% of maximum heart rate)
- Design rest periods based on ventilation and heart rate recovery to ensure adequate recovery between sessions
- Apply the principle of progressive overload by incrementally increasing exercise demands as physiological adaptations occur
- Incorporate variety in training modalities to address all components of the cardiorespiratory system while maintaining motivation