Compare and contrast how the FITT principle would be applied to aerobic training for a recreational marathon runner and a competitive volleyball player.
Justify your response with reference to the specific requirements of each activity. (12 marks)
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Sample Answer
Frequency
Marathon runner:
- 4-6 sessions per week focusing on building aerobic endurance with adequate recovery between longer runs
Volleyball player:
- 3-4 aerobic sessions per week supplemented with sport-specific and strength training sessions due to the multi-faceted nature of volleyball
Justification:
- Marathon runners require higher running volume to develop specific endurance adaptations
- Volleyball players need to balance aerobic conditioning with explosive power and technical skill development
Intensity
Marathon runner:
- Primarily 65-75% MHR for long runs with 1-2 weekly sessions at 80-85% MHR for tempo runs and threshold training
Volleyball player:
- Higher intensity intervals (85-95% MHR) to simulate the intermittent nature of volleyball, with shorter recovery periods
Justification:
- Marathon running requires sustained aerobic capacity over hours
- Volleyball demands repeated high-intensity efforts with short recovery periods during rallies and between points
Time
Marathon runner:
- Varied durations from 30 minutes (recovery runs) to 180+ minutes (long runs) with a progressive increase in the long run duration
Volleyball player:
- Shorter sessions (20-45 minutes) of aerobic training often incorporated into practice sessions
Justification:
- Marathon training requires specific adaptation to prolonged effort
- Volleyball requires integration of aerobic fitness within the context of game situations
Type
Marathon runner:
- Primarily continuous running with variations in pace, terrain, and elevation to build specific endurance
Volleyball player:
- Court-based interval training, shuttle runs, simulated game situations with continuous movement
Justification:
- Marathon training must be sport-specific (primarily running)
- Volleyball aerobic training should incorporate movement patterns specific to the sport (lateral movements, jumping, quick direction changes)
Additional considerations
Marathon runner:
- Progressive overload applied primarily through increasing weekly kilometres
- Periodisation to peak for a specific race date
- Recovery strategies to prevent overuse injuries from repetitive impact
Volleyball player
- Integration of aerobic training with technical and tactical aspects
- Focus on anaerobic power development alongside aerobic capacity
- Emphasis on sport-specific movement patterns that translate to game performance
FITT principle
- Must be adapted to the energy system demands of each sport
Marathon running
- Primarily aerobic development
Volleyball
- Requires both aerobic and anaerobic power for optimal performance
Show Worked Solution
Sample Answer
Frequency
Marathon runner:
- 4-6 sessions per week focusing on building aerobic endurance with adequate recovery between longer runs
Volleyball player:
- 3-4 aerobic sessions per week supplemented with sport-specific and strength training sessions due to the multi-faceted nature of volleyball
Justification:
- Marathon runners require higher running volume to develop specific endurance adaptations
- Volleyball players need to balance aerobic conditioning with explosive power and technical skill development
Intensity
Marathon runner:
- Primarily 65-75% MHR for long runs with 1-2 weekly sessions at 80-85% MHR for tempo runs and threshold training
Volleyball player:
- Higher intensity intervals (85-95% MHR) to simulate the intermittent nature of volleyball, with shorter recovery periods
Justification:
- Marathon running requires sustained aerobic capacity over hours
- Volleyball demands repeated high-intensity efforts with short recovery periods during rallies and between points
Time
Marathon runner:
- Varied durations from 30 minutes (recovery runs) to 180+ minutes (long runs) with a progressive increase in the long run duration
Volleyball player:
- Shorter sessions (20-45 minutes) of aerobic training often incorporated into practice sessions
Justification:
- Marathon training requires specific adaptation to prolonged effort
- Volleyball requires integration of aerobic fitness within the context of game situations
Type
Marathon runner:
- Primarily continuous running with variations in pace, terrain, and elevation to build specific endurance
Volleyball player:
- Court-based interval training, shuttle runs, simulated game situations with continuous movement
Justification:
- Marathon training must be sport-specific (primarily running)
- Volleyball aerobic training should incorporate movement patterns specific to the sport (lateral movements, jumping, quick direction changes)
Additional considerations
Marathon runner:
- Progressive overload applied primarily through increasing weekly kilometres
- Periodisation to peak for a specific race date
- Recovery strategies to prevent overuse injuries from repetitive impact
Volleyball player
- Integration of aerobic training with technical and tactical aspects
- Focus on anaerobic power development alongside aerobic capacity
- Emphasis on sport-specific movement patterns that translate to game performance
FITT principle
- Must be adapted to the energy system demands of each sport
Marathon running
- Primarily aerobic development
Volleyball
- Requires both aerobic and anaerobic power for optimal performance