Compare and contrast how the FITT principle would be implemented for a basketball player focusing on anaerobic training versus aerobic training. (8 marks)
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Sample Answer
Frequency
- For anaerobic training would typically be 3-4 days per week to allow recovery between high-intensity sessions.
- For aerobic training could be performed 4-6 days weekly due to lower stress on the body.
Intensity
- For anaerobic training would be 80-95% of maximum effort to target fast-twitch muscle fibers and the ATP-PC/lactic acid systems.
- Aerobic training would utilise 60-80% of maximum heart rate to develop cardiovascular endurance.
Time
- For anaerobic basketball drills would consist of short bursts (10-60 seconds) with rest periods exceeding work periods (1:3 or 1:4 work-to-rest ratio).
- Aerobic sessions would involve 20-60 minutes of continuous or intermittent activity with minimal rest.
Type
- Anaerobic training would include sprint drills, plyometric exercises, and high-intensity basketball-specific movements like defensive slides and vertical jumps.
- Aerobic training would focus on moderate-intensity continuous running, cycling, or basketball drills performed at lower intensities for longer durations.
Anaerobic v aerobic
- Anaerobic training would primarily develop power, speed, and strength needed for explosive basketball movements.
- Aerobic training would enhance recovery between plays and overall game endurance.
For a basketball player
- Both energy systems are important but would be emphasised differently depending on the player’s position and the phase of the season.
Physiological adaptations
- From anaerobic training include increased muscle glycogen storage and improved lactic acid tolerance
- From aerobic adaptations include enhanced stroke volume and oxygen utilisation.
Conclusion
- A basketball training program would ideally integrate both forms of training, with anaerobic work scheduled on non-consecutive days to prevent overtraining.
Show Worked Solution
Sample Answer
Frequency
- For anaerobic training would typically be 3-4 days per week to allow recovery between high-intensity sessions.
- For aerobic training could be performed 4-6 days weekly due to lower stress on the body.
Intensity
- For anaerobic training would be 80-95% of maximum effort to target fast-twitch muscle fibers and the ATP-PC/lactic acid systems.
- Aerobic training would utilise 60-80% of maximum heart rate to develop cardiovascular endurance.
Time
- For anaerobic basketball drills would consist of short bursts (10-60 seconds) with rest periods exceeding work periods (1:3 or 1:4 work-to-rest ratio).
- Aerobic sessions would involve 20-60 minutes of continuous or intermittent activity with minimal rest.
Type
- Anaerobic training would include sprint drills, plyometric exercises, and high-intensity basketball-specific movements like defensive slides and vertical jumps.
- Aerobic training would focus on moderate-intensity continuous running, cycling, or basketball drills performed at lower intensities for longer durations.
Anaerobic v aerobic
- Anaerobic training would primarily develop power, speed, and strength needed for explosive basketball movements.
- Aerobic training would enhance recovery between plays and overall game endurance.
For a basketball player
- Both energy systems are important but would be emphasised differently depending on the player’s position and the phase of the season.
Physiological adaptations
- From anaerobic training include increased muscle glycogen storage and improved lactic acid tolerance
- From aerobic adaptations include enhanced stroke volume and oxygen utilisation.