Compare the work-to-rest ratios that would be appropriate for anaerobic interval training programs for the following athletes:
- A 100 metre sprinter
- A 400 metre runner
- A basketball player. (5 marks)
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Sample Answer
Similarities:
- All three athletes use anaerobic interval training with high-intensity work periods
- Each requires structured rest periods for energy recovery
- Training ratios change throughout the season based on competition needs
- Work intervals always involve maximal or near-maximal effort
Differences:
- 100m Sprinter:
- Work-to-rest ratio: 1:8-10 (10 second sprint, 80-100 seconds recovery)
- Allows complete ATP-PCr replenishment between efforts
- Focuses on pure speed and power development
- 400m Runner:
- Work-to-rest ratio: 1:2-3 (45 second sprint, 2-3 minutes recovery)
- Develops ability to work with lactic acid build-up
- Targets both ATP-PCr and glycolytic systems
- Basketball Player:
- Work-to-rest ratio: 1:1-2 (30 second sprint, 30-60 seconds recovery)
- Simulates game conditions with minimal recovery
- Prepares for continuous play with brief rest periods
Rationale:
- These ratios match each sport’s specific energy demands.
- Sprinters need full recovery for maximum power.
- Middle-distance runners must handle fatigue from lactic acid.
- Basketball players need repeated efforts with short breaks.
Show Worked Solution
Sample Answer
Similarities:
- All three athletes use anaerobic interval training with high-intensity work periods
- Each requires structured rest periods for energy recovery
- Training ratios change throughout the season based on competition needs
- Work intervals always involve maximal or near-maximal effort
Differences:
- 100m Sprinter:
- Work-to-rest ratio: 1:8-10 (10 second sprint, 80-100 seconds recovery)
- Allows complete ATP-PCr replenishment between efforts
- Focuses on pure speed and power development
- 400m Runner:
- Work-to-rest ratio: 1:2-3 (45 second sprint, 2-3 minutes recovery)
- Develops ability to work with lactic acid build-up
- Targets both ATP-PCr and glycolytic systems
- Basketball Player:
- Work-to-rest ratio: 1:1-2 (30 second sprint, 30-60 seconds recovery)
- Simulates game conditions with minimal recovery
- Prepares for continuous play with brief rest periods
Rationale:
- These ratios match each sport’s specific energy demands.
- Sprinters need full recovery for maximum power.
- Middle-distance runners must handle fatigue from lactic acid.
- Basketball players need repeated efforts with short breaks.