HMS, TIP 2019 HSC 31a

Describe TWO different types of training methods that are best suited to the performance requirements of an athlete in a particular sport. (4 marks)

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How can the training adaptations for the athlete identified in part (i) be measured and monitored? (4 marks)

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i. Athlete – 400 metre runner

A 400-metre runner requires anaerobic interval training and plyometric training to meet performance demands.
Anaerobic interval training involves high-intensity efforts with incomplete recovery periods, developing lactate tolerance essential for 400-metre racing. This method trains the glycolytic energy system predominantly used during the race duration and intensity.
Plyometric training develops explosive power through rapid muscle contractions involving stretch-shortening cycles. This training method enhances sprint acceleration and stride power crucial for 400-metre performance. Exercises include depth jumps, bounding and reactive movements. These exercises improve neuromuscular coordination and force production rates necessary for competitive sprinting speeds.

ii. Measuring and monitoring

Anaerobic capacity can be measured through repeated sprint tests and lactate threshold protocols. This determines the athlete’s ability to maintain high-intensity efforts over race distance. Time trials provide specific performance indicators, showing training adaptation effectiveness.
Power development is monitored using vertical jump tests and sprint acceleration measurements. These assessments reveal improvements in explosive strength from plyometric training. Standing broad jump distance measures horizontal power development, indicating neuromuscular adaptation improvements.
Heart rate recovery patterns demonstrate cardiovascular adaptation efficiency and can be analysed using heart rate monitors or smart watches. These devices track resting heart rate changes and recovery rates after training sessions. Faster recovery rates indicate improved anaerobic fitness and training adaptation success for 400-metre performance requirements.

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i. Athlete – 400 metre runner

A 400-metre runner requires anaerobic interval training and plyometric training to meet performance demands.
Anaerobic interval training involves high-intensity efforts with incomplete recovery periods, developing lactate tolerance essential for 400-metre racing. This method trains the glycolytic energy system predominantly used during the race duration and intensity.
Plyometric training develops explosive power through rapid muscle contractions involving stretch-shortening cycles. This training method enhances sprint acceleration and stride power crucial for 400-metre performance. Exercises include depth jumps, bounding and reactive movements. These exercises improve neuromuscular coordination and force production rates necessary for competitive sprinting speeds.

♦♦ Mean mark (i) 52%.

ii. Measuring and monitoring

Anaerobic capacity can be measured through repeated sprint tests and lactate threshold protocols. This determines the athlete’s ability to maintain high-intensity efforts over race distance. Time trials provide specific performance indicators, showing training adaptation effectiveness.
Power development is monitored using vertical jump tests and sprint acceleration measurements. These assessments reveal improvements in explosive strength from plyometric training. Standing broad jump distance measures horizontal power development, indicating neuromuscular adaptation improvements.
Heart rate recovery patterns demonstrate cardiovascular adaptation efficiency and can be analysed using heart rate monitors or smart watches. These devices track resting heart rate changes and recovery rates after training sessions. Faster recovery rates indicate improved anaerobic fitness and training adaptation success for 400-metre performance requirements.

♦♦ Mean mark (ii) 42%.