HMS, TIP 2023 HSC 31a

Choose ONE type of training to answer BOTH Question 31(a)(i) and (ii).

For the type of training chosen, outline TWO methods an athlete can use to improve performance. (3 marks)

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For the type of training chosen, explain TWO measurements that can be used by an athlete to monitor improved performance. (5 marks)

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i. Anaerobic Training

Sprint Interval Training (SIT)

In this method an athlete performs repeated bouts of all-out sprints (e.g., 30-second maximal effort) followed by longer rest periods (e.g., 2-4 minutes).
Anaerobic capacity is improved by stressing the lactic acid system, enhancing the ability to perform high-intensity efforts.

Plyometrics

This method involves explosive movements such as box jumps, depth jumps, or medicine ball throws.
These exercises utilise the stretch-shortening cycle to develop power, improving performance in sports requiring explosive movements like basketball or volleyball.

ii. Performance Measurements – Anaerobic Training

The Wingate test measures anaerobic power through a 30-second all-out cycling assessment. This test works by recording peak power output and power decline over the duration. Athletes can monitor improvement because pre and post-training comparisons reveal increased anaerobic capacity. For example, a soccer player showing increased peak power demonstrates improved ability to perform repeated sprints during matches. This measurement is effective because it directly reflects the energy system adaptations resulting from anaerobic training programs.
Vertical jump testing assesses lower body power development from explosive training methods. The measurement functions through precise height recording using contact mats or jump platforms. Athletes track progress because increased jump height indicates enhanced muscular power and coordination. A basketball player who improves their vertical jump after plyometric training demonstrates better explosive capacity. This measurement proves valuable because it directly translates to improved in-game performance when jumping for rebounds or blocking shots, showing clear functional application of training adaptations.

Show Worked Solution

i. Anaerobic Training

Sprint Interval Training (SIT)

In this method an athlete performs repeated bouts of all-out sprints (e.g., 30-second maximal effort) followed by longer rest periods (e.g., 2-4 minutes).
Anaerobic capacity is improved by stressing the lactic acid system, enhancing the ability to perform high-intensity efforts.

Plyometrics

This method involves explosive movements such as box jumps, depth jumps, or medicine ball throws.
These exercises utilise the stretch-shortening cycle to develop power, improving performance in sports requiring explosive movements like basketball or volleyball.

ii. Performance Measurements – Anaerobic Training

The Wingate test measures anaerobic power through a 30-second all-out cycling assessment. This test works by recording peak power output and power decline over the duration. Athletes can monitor improvement because pre and post-training comparisons reveal increased anaerobic capacity. For example, a soccer player showing increased peak power demonstrates improved ability to perform repeated sprints during matches. This measurement is effective because it directly reflects the energy system adaptations resulting from anaerobic training programs.
Vertical jump testing assesses lower body power development from explosive training methods. The measurement functions through precise height recording using contact mats or jump platforms. Athletes track progress because increased jump height indicates enhanced muscular power and coordination. A basketball player who improves their vertical jump after plyometric training demonstrates better explosive capacity. This measurement proves valuable because it directly translates to improved in-game performance when jumping for rebounds or blocking shots, showing clear functional application of training adaptations.

♦ (ii) Mean mark 55%.