Katie is a 15-year-old cross-country runner who has been advised by her coach to incorporate continuous training into her program.
Explain the impact of continuous aerobic training on her physical fitness and performance. In your response, make reference to relevant energy systems. (5 marks)
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Sample Answer
- Continuous training at 70-80% MHR strengthens Katie’s heart. This occurs because sustained aerobic work makes the heart muscle work consistently. Her heart pumps more blood with each beat and delivers more oxygen to muscles. As a result, Katie’s heart works more efficiently during long races.
- Regular aerobic training improves how Katie’s muscles use oxygen. The reason for this is the aerobic energy system becomes the main fuel source during continuous work. Her muscles develop more small blood vessels and produce energy more efficiently. Consequently, she can run at faster speeds while still using oxygen for energy.
- Continuous training allows Katie to run longer before getting tired. It functions by training her body to clear waste products while running. She can maintain her race pace for extended periods using her aerobic system. Therefore, Katie performs better in cross-country events that last 15-20 minutes.
- The aerobic energy system becomes Katie’s primary source during races. This happens because continuous training specifically targets this system through sustained effort. Hence, she relies less on anaerobic energy that causes early fatigue in distance events.
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Sample Answer
- Continuous training at 70-80% MHR strengthens Katie’s heart. This occurs because sustained aerobic work makes the heart muscle work consistently. Her heart pumps more blood with each beat and delivers more oxygen to muscles. As a result, Katie’s heart works more efficiently during long races.
- Regular aerobic training improves how Katie’s muscles use oxygen. The reason for this is the aerobic energy system becomes the main fuel source during continuous work. Her muscles develop more small blood vessels and produce energy more efficiently. Consequently, she can run at faster speeds while still using oxygen for energy.
- Continuous training allows Katie to run longer before getting tired. It functions by training her body to clear waste products while running. She can maintain her race pace for extended periods using her aerobic system. Therefore, Katie performs better in cross-country events that last 15-20 minutes.
- The aerobic energy system becomes Katie’s primary source during races. This happens because continuous training specifically targets this system through sustained effort. Hence, she relies less on anaerobic energy that causes early fatigue in distance events.