Training program design

HMS, BM EQ-Bank 306

Analyse how the 'Frequency' component of the FITT principle must be modified throughout a training year for an elite 800m runner. In your answer, refer to periodisation and physiological considerations. (8 marks)

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Sample Answer

Base/general preparation phase:

Aerobic training frequency: 4-5 sessions weekly to develop aerobic capacity essential for the 800 m
Anaerobic training frequency: Limited to 1-2 sessions weekly to establish foundation
The 800 m runner requires higher aerobic training frequency initially as the event demands approximately 60% aerobic energy contribution
Recovery between aerobic sessions can be shorter (24 hours) allowing higher frequency than anaerobic sessions

Specific preparation phase:

Aerobic training frequency: Reduces to 2-3 sessions weekly but maintains aerobic capacity
Anaerobic glycolytic training frequency: Increases to 2-3 sessions weekly targeting race-specific energy system
ATP-PCr system training: 1-2 sessions weekly for speed development
Balanced frequency between energy systems reflects the mixed aerobic-anaerobic nature of the 800 m event

Competition phase:

Race-specific training frequency: 2 high-quality sessions weekly combining aerobic and anaerobic demands
Maintenance aerobic sessions: 1-2 weekly at moderate intensity
Pure speed/ATP-PCr sessions: 1 weekly to maintain neuromuscular power
Overall reduction in frequency but increased specificity and quality

Energy system recovery requirements:

ATP-PCr system: Recovers within hours but neuromuscular fatigue requires 36-48 hours between high-intensity sessions
Glycolytic system: Requires 48-72 hours for enzyme restoration and lactate clearance, limiting frequency to 2-3 times weekly
Aerobic system: Can be trained more frequently (daily if necessary) with appropriate intensity modulation
800 m training frequency must balance all three energy systems’ recovery requirements

Adaptation considerations:

Anaerobic adaptations occur more rapidly than aerobic adaptations, requiring frequency adjustments
Early season higher aerobic frequency develops capillary density and mitochondrial content
Mid-season increased anaerobic frequency develops lactate tolerance and clearance capacity
Frequency must be adjusted based on individual adaptation rates to each energy system

Periodised frequency model:

Microcycle design: Hard anaerobic sessions separated by 48-72 hours with aerobic work between
Mesocycle pattern: 3 weeks of progressive frequency followed by 1 week reduced frequency (e.g., 3:1 loading pattern)
Seasonal fluctuation: Highest total frequency during base phase, most anaerobic-focused frequency mid-season, reduced but specific frequency during competition
Tapering: 30-50% reduction in frequency 7-14 days before major competition while maintaining intensity

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Sample Answer

Base/general preparation phase:

Aerobic training frequency: 4-5 sessions weekly to develop aerobic capacity essential for the 800 m
Anaerobic training frequency: Limited to 1-2 sessions weekly to establish foundation
The 800 m runner requires higher aerobic training frequency initially as the event demands approximately 60% aerobic energy contribution
Recovery between aerobic sessions can be shorter (24 hours) allowing higher frequency than anaerobic sessions

Specific preparation phase:

Aerobic training frequency: Reduces to 2-3 sessions weekly but maintains aerobic capacity
Anaerobic glycolytic training frequency: Increases to 2-3 sessions weekly targeting race-specific energy system
ATP-PCr system training: 1-2 sessions weekly for speed development
Balanced frequency between energy systems reflects the mixed aerobic-anaerobic nature of the 800 m event

Competition phase:

Race-specific training frequency: 2 high-quality sessions weekly combining aerobic and anaerobic demands
Maintenance aerobic sessions: 1-2 weekly at moderate intensity
Pure speed/ATP-PCr sessions: 1 weekly to maintain neuromuscular power
Overall reduction in frequency but increased specificity and quality

Energy system recovery requirements:

ATP-PCr system: Recovers within hours but neuromuscular fatigue requires 36-48 hours between high-intensity sessions
Glycolytic system: Requires 48-72 hours for enzyme restoration and lactate clearance, limiting frequency to 2-3 times weekly
Aerobic system: Can be trained more frequently (daily if necessary) with appropriate intensity modulation
800 m training frequency must balance all three energy systems’ recovery requirements

Adaptation considerations:

Anaerobic adaptations occur more rapidly than aerobic adaptations, requiring frequency adjustments
Early season higher aerobic frequency develops capillary density and mitochondrial content
Mid-season increased anaerobic frequency develops lactate tolerance and clearance capacity
Frequency must be adjusted based on individual adaptation rates to each energy system

Periodised frequency model:

Microcycle design: Hard anaerobic sessions separated by 48-72 hours with aerobic work between
Mesocycle pattern: 3 weeks of progressive frequency followed by 1 week reduced frequency (e.g., 3:1 loading pattern)
Seasonal fluctuation: Highest total frequency during base phase, most anaerobic-focused frequency mid-season, reduced but specific frequency during competition
Tapering: 30-50% reduction in frequency 7-14 days before major competition while maintaining intensity

HMS, BM EQ-Bank 298

Design a comprehensive 12-week aerobic training program for a high school athlete transitioning from sprint events to middle-distance running, applying each component of the FITT principle.

Justify how your program design addresses the specific physical and technical demands of middle-distance events. (12 marks)

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Sample Answer

Overall program structure

Weeks 1-4: Aerobic base development phase
Weeks 5-8: Middle-distance specific development phase
Weeks 9-12: Race preparation phase

Frequency application

Weeks 1-4: 3-4 sessions per week (lower frequency to allow adaptation)
Weeks 5-8: 4-5 sessions per week (increased frequency as adaptation occurs)
Weeks 9-12: 5-6 sessions per week (optimal frequency for race preparation)

Justification:

Gradual increase accommodates the athlete’s transition from sprint training, which typically involves fewer but more intense sessions, to the higher volume required for middle-distance success

Intensity application

Weeks 1-4: Primarily 60-70% MHR with one session at 75-80% MHR weekly
Weeks 5-8: Two sessions at 65-75% MHR, two sessions at 75-85% MHR weekly
Weeks 9-12: One session at 65-75% MHR, three sessions at 80-90% MHR, one race-pace session weekly

Justification:

Progression develops the aerobic base initially lacking in sprint athletes while gradually introducing higher intensity work that leverages their existing anaerobic capacity, ultimately preparing them for the specific intensity demands of middle-distance races

Time application

Weeks 1-4: 20-30 minute sessions, gradually increasing to 40 minutes
Weeks 5-8: 35-50 minute sessions depending on intensity
Weeks 9-12: Varied from 25-55 minutes based on session purpose

Justification:

Progression accommodates the athlete’s limited endurance capacity initially while systematically building duration capacity to match the time domains of middle-distance events and their preparation requirements

Type application

Weeks 1-4: Continuous running, introduction to fartlek training
Weeks 5-8: Tempo runs, aerobic intervals (400m-800m), hill training
Weeks 9-12: Race-pace intervals, tactical simulations, race modeling

Justification:

Progression introduces the specific training modalities required for middle-distance success while maintaining some familiar elements from sprint training

Specific session examples

Week 2: 25-minute continuous run at 65% MHR, focusing on developing running economy and form
Week 6: 6 × 400m at 3k race pace with 2-minute recovery, developing specific endurance
Week 10: 3 × 800m at goal race pace with 3-minute recovery, developing race-specific pacing skills

Technical considerations

Integration of running form drills in each session to transition from sprint mechanics to middle-distance running economy
Progressive introduction of pacing practice to develop the ability to judge effort and speed over longer distances
Tactical elements introduced in weeks 9-12 to prepare for competitive scenarios

Program flexibility

Weekly adjustments based on adaptation rates and feedback
One flexible session per week that can be modified based on fatigue levels and training response
Recovery weeks planned after weeks 4 and 8 with reduced volume and intensity

Conclusion

This training program systematically applies the FITT principle to address the specific challenge of transitioning from sprint to middle-distance events.
Appropriate progression is provided in each component to develop the required capacities while leveraging the athlete’s existing strengths.

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Sample Answer

Overall program structure

Weeks 1-4: Aerobic base development phase
Weeks 5-8: Middle-distance specific development phase
Weeks 9-12: Race preparation phase

Frequency application

Weeks 1-4: 3-4 sessions per week (lower frequency to allow adaptation)
Weeks 5-8: 4-5 sessions per week (increased frequency as adaptation occurs)
Weeks 9-12: 5-6 sessions per week (optimal frequency for race preparation)

Justification:

Gradual increase accommodates the athlete’s transition from sprint training, which typically involves fewer but more intense sessions, to the higher volume required for middle-distance success

Intensity application

Weeks 1-4: Primarily 60-70% MHR with one session at 75-80% MHR weekly
Weeks 5-8: Two sessions at 65-75% MHR, two sessions at 75-85% MHR weekly
Weeks 9-12: One session at 65-75% MHR, three sessions at 80-90% MHR, one race-pace session weekly

Justification:

Progression develops the aerobic base initially lacking in sprint athletes while gradually introducing higher intensity work that leverages their existing anaerobic capacity, ultimately preparing them for the specific intensity demands of middle-distance races

Time application

Weeks 1-4: 20-30 minute sessions, gradually increasing to 40 minutes
Weeks 5-8: 35-50 minute sessions depending on intensity
Weeks 9-12: Varied from 25-55 minutes based on session purpose

Justification:

Progression accommodates the athlete’s limited endurance capacity initially while systematically building duration capacity to match the time domains of middle-distance events and their preparation requirements

Type application

Weeks 1-4: Continuous running, introduction to fartlek training
Weeks 5-8: Tempo runs, aerobic intervals (400m-800m), hill training
Weeks 9-12: Race-pace intervals, tactical simulations, race modeling

Justification:

Progression introduces the specific training modalities required for middle-distance success while maintaining some familiar elements from sprint training

Specific session examples

Week 2: 25-minute continuous run at 65% MHR, focusing on developing running economy and form
Week 6: 6 × 400m at 3k race pace with 2-minute recovery, developing specific endurance
Week 10: 3 × 800m at goal race pace with 3-minute recovery, developing race-specific pacing skills

Technical considerations

Integration of running form drills in each session to transition from sprint mechanics to middle-distance running economy
Progressive introduction of pacing practice to develop the ability to judge effort and speed over longer distances
Tactical elements introduced in weeks 9-12 to prepare for competitive scenarios

Program flexibility

Weekly adjustments based on adaptation rates and feedback
One flexible session per week that can be modified based on fatigue levels and training response
Recovery weeks planned after weeks 4 and 8 with reduced volume and intensity

Conclusion

This training program systematically applies the FITT principle to address the specific challenge of transitioning from sprint to middle-distance events.
Appropriate progression is provided in each component to develop the required capacities while leveraging the athlete’s existing strengths.

HMS, BM EQ-Bank 297

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

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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

HMS, BM EQ-Bank 296

Design an aerobic training program for a 16-year-old cross-country runner using the FITT principle. Evaluate how your application of each component addresses the specific needs of a cross-country athlete. (12 marks)

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Sample Answer

Frequency

4-5 sessions per week specifically designed for cross-country performance

Rationale:

Provides sufficient training stimulus while allowing recovery time for a developing athlete, balancing school commitments with training demands

Evaluation:

Frequency optimises adaptation without risking overtraining
Particularly important for adolescent runners whose recovery capacity may vary during growth phases

Intensity

3 sessions at 65-75% MHR (aerobic base development)
1-2 sessions at 80-85% MHR (threshold training)
1 session incorporating hills or terrain similar to race courses

Rationale:

Cross-country requires a strong aerobic base with the ability to maintain pace over varying terrain and handle race surges

Evaluation:

Intensity distribution effectively develops both aerobic capacity and lactate threshold necessary for cross-country performance
Also considers the developmental stage of a 16-year-old athlete

Time

3 medium sessions (40-45 minutes)
1 longer session (60-70 minutes)
1 shorter, higher-intensity session (30-35 minutes)

Rationale:

Matches typical cross-country race durations plus additional time to develop required endurance

Evaluation:

Time distribution appropriately prepares the athlete for race distances
Provides sufficient variety to maintain motivation
Addresses different physiological demands of cross-country racing

Type

Long steady runs on varied terrain
Tempo runs at race pace
Fartlek training with surges similar to racing tactics
One session on actual cross-country courses when possible

Rationale:

Specificity to cross-country demands including varied terrain, pace changes, and tactical considerations

Evaluation:

Variety of training types effectively addresses the multifaceted nature of cross-country racing
Maintains engagement for a young athlete

Overall program evaluation

Strengths:

Comprehensive development of aerobic systems specific to cross-country demands with appropriate variety for a developing athlete

Limitations:

May need adjustment based on individual growth patterns, previous training history, and specific physiological characteristics

Program success:

Monitored through performance in time trials, race results, and subjective feedback regarding fatigue and recovery

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Sample Answer

Frequency

4-5 sessions per week specifically designed for cross-country performance

Rationale:

Provides sufficient training stimulus while allowing recovery time for a developing athlete, balancing school commitments with training demands

Evaluation:

Frequency optimises adaptation without risking overtraining
Particularly important for adolescent runners whose recovery capacity may vary during growth phases

Intensity

3 sessions at 65-75% MHR (aerobic base development)
1-2 sessions at 80-85% MHR (threshold training)
1 session incorporating hills or terrain similar to race courses

Rationale:

Cross-country requires a strong aerobic base with the ability to maintain pace over varying terrain and handle race surges

Evaluation:

Intensity distribution effectively develops both aerobic capacity and lactate threshold necessary for cross-country performance
Also considers the developmental stage of a 16-year-old athlete

Time

3 medium sessions (40-45 minutes)
1 longer session (60-70 minutes)
1 shorter, higher-intensity session (30-35 minutes)

Rationale:

Matches typical cross-country race durations plus additional time to develop required endurance

Evaluation:

Time distribution appropriately prepares the athlete for race distances
Provides sufficient variety to maintain motivation
Addresses different physiological demands of cross-country racing

Type

Long steady runs on varied terrain
Tempo runs at race pace
Fartlek training with surges similar to racing tactics
One session on actual cross-country courses when possible

Rationale:

Specificity to cross-country demands including varied terrain, pace changes, and tactical considerations

Evaluation:

Variety of training types effectively addresses the multifaceted nature of cross-country racing
Maintains engagement for a young athlete

Overall program evaluation

Strengths:

Comprehensive development of aerobic systems specific to cross-country demands with appropriate variety for a developing athlete

Limitations:

May need adjustment based on individual growth patterns, previous training history, and specific physiological characteristics

Program success:

Monitored through performance in time trials, race results, and subjective feedback regarding fatigue and recovery

HMS, BM EQ-Bank 291

Explain how you would modify the FITT principle when designing an anaerobic training program for a boxer preparing for a championship fight. (6 marks)

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Sample Answer

Frequency:

Would increase gradually from 3 sessions per week during early preparation to 4-5 specialised anaerobic sessions weekly during the specific preparation phase, allowing for adequate recovery while building capacity.

Intensity:

Would follow a progressive pattern, starting with moderate bursts (70-80% effort) during general preparation and increasing to high-intensity intervals (85-95%) that simulate the energy demands of three-minute rounds with one-minute recovery.

Time parameters:

Would mirror the sport’s demands with work intervals of 10-20 seconds for power punching combinations, 30-60 seconds for sustained output during exchanges, and rest periods that gradually decrease from 1:4 to 1:2 work-to-rest ratio as fight preparation advances.

Type of training:

Would include sport-specific movements such as heavy bag work, pad drills, and shadow boxing performed at anaerobic intensities, supplemented with resistance exercises like medicine ball throws and plyometric push-ups for power development.

Progression:

During the final two weeks before the fight, intensity would remain high while volume decreases to ensure the boxer remains fresh yet maintains anaerobic power and capacity.

Throughout Training:

Boxing-specific metrics like punch output, punch force, and heart rate recovery would be used to monitor adaptations and ensure the FITT variables are optimised.

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Sample Answer

Frequency:

Would increase gradually from 3 sessions per week during early preparation to 4-5 specialised anaerobic sessions weekly during the specific preparation phase, allowing for adequate recovery while building capacity.

Intensity:

Would follow a progressive pattern, starting with moderate bursts (70-80% effort) during general preparation and increasing to high-intensity intervals (85-95%) that simulate the energy demands of three-minute rounds with one-minute recovery.

Time parameters:

Would mirror the sport’s demands with work intervals of 10-20 seconds for power punching combinations, 30-60 seconds for sustained output during exchanges, and rest periods that gradually decrease from 1:4 to 1:2 work-to-rest ratio as fight preparation advances.

Type of training:

Would include sport-specific movements such as heavy bag work, pad drills, and shadow boxing performed at anaerobic intensities, supplemented with resistance exercises like medicine ball throws and plyometric push-ups for power development.

Progression:

During the final two weeks before the fight, intensity would remain high while volume decreases to ensure the boxer remains fresh yet maintains anaerobic power and capacity.

Throughout Training:

Boxing-specific metrics like punch output, punch force, and heart rate recovery would be used to monitor adaptations and ensure the FITT variables are optimised.

HMS, BM EQ-Bank 287

A netball player has sustained an ankle injury and has been cleared to return to training. Evaluate how you would apply the FITT principle to design an appropriate anaerobic training program for their rehabilitation and return to play. (12 marks)

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Sample Answer

Frequency

Initially limited to 2-3 sessions per week during early rehabilitation to allow adequate healing time and prevent re-injury
Progressive increase to 3-4 sessions as recovery advances
Return to normal training load (4-5 sessions) during late-stage rehabilitation.

Intensity – Progressive overload pattern:

Beginning with low-intensity (50-60% of maximum effort) controlled movements focusing on proprioception and stability.
Advancing to moderate intensity (60-80%) as pain and swelling decrease.
Finally returning to sport-specific high-intensity (80-95%) anaerobic drills in the final rehabilitation phase.

Time considerations

Initially focus on short duration activities (5-15 seconds) with extended rest periods (1:5 work-to-rest ratio) to prevent fatigue-related technique breakdown.
Gradually progressing to sport-specific interval patterns (15-30 seconds of work with 30-90 seconds recovery) that replicate game demands.

Type of exercise

Would start with controlled straight-line movements and basic strength exercises.
Evolving to multi-directional movements, agility drills, and sport-specific netball movements (cutting, landing, pivoting) that challenge the ankle under progressively more game-like conditions.

Cross-training methods:

Incorporated during early and mid-rehabilitation to maintain anaerobic fitness while reducing load on the injured ankle.
For example swimming sprints or upper-body circuit training.

Assessment measures

Implemented at each stage to evaluate readiness to progress, including pain levels, range of motion, strength testing, and functional performance tests specific to netball movements.

Psychological readiness:

Considered alongside physical parameters when designing the program, as fear of re-injury can impair performance and increase injury risk through compensatory movement patterns.

The principle of specificity:

Increasingly emphasised as rehabilitation progresses, with the final stages incorporating anaerobic training that closely mimics the position-specific demands the player will face during competition.

Individual response to training:

Monitored closely, with the FITT variables adjusted based on how the ankle responds to progressive loading.

This periodised approach using the FITT principle ensures:

A safe return to play by systematically rebuilding anaerobic capacity and neuromuscular control while protecting the healing ankle from excessive or inappropriate stress.

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Sample Answer

Frequency

Initially limited to 2-3 sessions per week during early rehabilitation to allow adequate healing time and prevent re-injury
Progressive increase to 3-4 sessions as recovery advances
Return to normal training load (4-5 sessions) during late-stage rehabilitation.

Intensity – Progressive overload pattern:

Beginning with low-intensity (50-60% of maximum effort) controlled movements focusing on proprioception and stability.
Advancing to moderate intensity (60-80%) as pain and swelling decrease.
Finally returning to sport-specific high-intensity (80-95%) anaerobic drills in the final rehabilitation phase.

Time considerations

Initially focus on short duration activities (5-15 seconds) with extended rest periods (1:5 work-to-rest ratio) to prevent fatigue-related technique breakdown.
Gradually progressing to sport-specific interval patterns (15-30 seconds of work with 30-90 seconds recovery) that replicate game demands.

Type of exercise

Would start with controlled straight-line movements and basic strength exercises.
Evolving to multi-directional movements, agility drills, and sport-specific netball movements (cutting, landing, pivoting) that challenge the ankle under progressively more game-like conditions.

Cross-training methods:

Incorporated during early and mid-rehabilitation to maintain anaerobic fitness while reducing load on the injured ankle.
For example swimming sprints or upper-body circuit training.

Assessment measures

Implemented at each stage to evaluate readiness to progress, including pain levels, range of motion, strength testing, and functional performance tests specific to netball movements.

Psychological readiness:

Considered alongside physical parameters when designing the program, as fear of re-injury can impair performance and increase injury risk through compensatory movement patterns.

The principle of specificity:

Increasingly emphasised as rehabilitation progresses, with the final stages incorporating anaerobic training that closely mimics the position-specific demands the player will face during competition.

Individual response to training:

Monitored closely, with the FITT variables adjusted based on how the ankle responds to progressive loading.

This periodised approach using the FITT principle ensures:

A safe return to play by systematically rebuilding anaerobic capacity and neuromuscular control while protecting the healing ankle from excessive or inappropriate stress.

HMS, BM EQ-Bank 276 MC

A triathlete is designing an aerobic training program based on the FITT principle. Which progression model would be most appropriate for the "Time" component over an 8-week period?

Week 1-2: 60 min; Week 3-4: 45 min; Week 5-6: 30 min; Week 7-8: 20 min
Week 1-8: Consistent 45 min sessions throughout the program
Week 1-2: Week 1-2: 20 min; Week 3-4: 40 min; Week 5-6: 80 min; Week 7-8: 120 min
Week 1-2: 30 min; Week 3-4: 35 min; Week 5-6: 45 min; Week 7-8: 60 min

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\(D\)

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D is correct: Gradual weekly increases in duration (30-40-50-60 minutes) apply progressive overload appropriately for aerobic adaptation.

Other Options:

A is incorrect: Decreasing duration over time would lead to detraining rather than improved aerobic capacity.
B is incorrect: No progression contradicts the principle of progressive overload needed for adaptation.
C is incorrect: This progression is too aggressive, doubling training duration every two weeks, which risks overtraining and injury.

HMS, BM EQ-Bank 273

Design a 6-week aerobic training program for a netball center court player using the FITT principle and explain how you would progress the program to ensure continuous improvement. (12 marks)

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Sample Answer

Program overview based on FITT principle:

Frequency: 3-4 sessions per week (gradually increasing)
Intensity: 65-85% MHR (progressively increasing)
Time: 20-45 minutes per session (gradually increasing)
Type: Combination of continuous training, fartlek, interval training and sport-specific conditioning

Week 1-2: Foundation Phase:

Frequency: 3 sessions per week
Intensity: 65-75% MHR (moderate)
Time: 20-30 minutes per session
Type: Continuous training (2 sessions) and basic fartlek (1 session)
Progression rationale: Establishes baseline aerobic fitness and prepares body for higher intensity work to follow

Week 3-4: Development Phase:

Frequency: 3-4 sessions per week (adding 4th session in week 4)
Intensity: 70-80% MHR (moderate-high)
Time: 30-40 minutes per session
Type: Continuous training (1 session), fartlek (1 session), basic interval training (1-2 sessions)
Progression rationale: Introduces higher intensity work to improve lactate threshold while maintaining aerobic base

Week 5-6: Specificity Phase:

Frequency: 4 sessions per week
Intensity: 75-85% MHR (high)
Time: 30-45 minutes per session
Type: Advanced interval training (2 sessions), netball-specific conditioning circuits (1 session), fartlek with court-specific movements (1 session)
Progression rationale: Incorporates sport-specific movement patterns while maintaining intensity to transfer fitness gains to netball performance

Weekly progression details:

Week 1: 3 x 20-min continuous runs at 65-70% MHR
Week 2: 2 x 25-min continuous runs at 70% MHR, 1 x basic fartlek (30 min total with 5 x 2-min efforts at 75% MHR)
Week 3: 1 x 30-min continuous run at 70-75% MHR, 1 x fartlek (30 min with 6 x 2-min efforts at 75-80% MHR), 1 x interval training (6 x 3-min at 75-80% MHR with 2-min recovery)
Week 4: 1 x 35-min continuous run at 70-75% MHR, 1 x fartlek (35 min with 7 x 2-min efforts at 75-80% MHR), 2 x interval training (8 x 3-min at 75-80% MHR with 2-min recovery)
Week 5: 1 x 40-min fartlek with court movements (8 x 2-min at 80% MHR), 2 x advanced intervals (8 x 4-min at 80-85% MHR with 2-min recovery), 1 x netball conditioning circuit (40 min total)
Week 6: 1 x 45-min fartlek with court movements (10 x 2-min at 80-85% MHR), 2 x advanced intervals (10 x 4-min at 80-85% MHR with 90-sec recovery), 1 x advanced netball conditioning circuit (45 min total)

Adaptation monitoring and progression criteria:

Heart rate recovery monitored between intervals – when recovery improves by 10+ BPM, increase intensity
RPE (Rating of Perceived Exertion) collected after each session – when RPE decreases below 7/10 for same workout, increase duration or intensity
30-15 Intermittent Fitness Test conducted pre-program and after week 3 to assess aerobic adaptation
Adjustments made based on individual response rates rather than strictly following predetermined progression

Recovery considerations:

At least 24 hours between aerobic sessions
Higher intensity sessions followed by either rest day or lower intensity session
Hydration and nutrition protocols provided to optimize recovery between sessions

Integration with overall netball training:

Aerobic sessions scheduled to avoid interference with skill training
Higher intensity sessions not scheduled before or after games
Coordination with strength training to prevent excessive fatigue

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Sample Answer

Program overview based on FITT principle:

Frequency: 3-4 sessions per week (gradually increasing)
Intensity: 65-85% MHR (progressively increasing)
Time: 20-45 minutes per session (gradually increasing)
Type: Combination of continuous training, fartlek, interval training and sport-specific conditioning

Week 1-2: Foundation Phase:

Frequency: 3 sessions per week
Intensity: 65-75% MHR (moderate)
Time: 20-30 minutes per session
Type: Continuous training (2 sessions) and basic fartlek (1 session)
Progression rationale: Establishes baseline aerobic fitness and prepares body for higher intensity work to follow

Week 3-4: Development Phase:

Frequency: 3-4 sessions per week (adding 4th session in week 4)
Intensity: 70-80% MHR (moderate-high)
Time: 30-40 minutes per session
Type: Continuous training (1 session), fartlek (1 session), basic interval training (1-2 sessions)
Progression rationale: Introduces higher intensity work to improve lactate threshold while maintaining aerobic base

Week 5-6: Specificity Phase:

Frequency: 4 sessions per week
Intensity: 75-85% MHR (high)
Time: 30-45 minutes per session
Type: Advanced interval training (2 sessions), netball-specific conditioning circuits (1 session), fartlek with court-specific movements (1 session)
Progression rationale: Incorporates sport-specific movement patterns while maintaining intensity to transfer fitness gains to netball performance

Weekly progression details:

Week 1: 3 x 20-min continuous runs at 65-70% MHR
Week 2: 2 x 25-min continuous runs at 70% MHR, 1 x basic fartlek (30 min total with 5 x 2-min efforts at 75% MHR)
Week 3: 1 x 30-min continuous run at 70-75% MHR, 1 x fartlek (30 min with 6 x 2-min efforts at 75-80% MHR), 1 x interval training (6 x 3-min at 75-80% MHR with 2-min recovery)
Week 4: 1 x 35-min continuous run at 70-75% MHR, 1 x fartlek (35 min with 7 x 2-min efforts at 75-80% MHR), 2 x interval training (8 x 3-min at 75-80% MHR with 2-min recovery)
Week 5: 1 x 40-min fartlek with court movements (8 x 2-min at 80% MHR), 2 x advanced intervals (8 x 4-min at 80-85% MHR with 2-min recovery), 1 x netball conditioning circuit (40 min total)
Week 6: 1 x 45-min fartlek with court movements (10 x 2-min at 80-85% MHR), 2 x advanced intervals (10 x 4-min at 80-85% MHR with 90-sec recovery), 1 x advanced netball conditioning circuit (45 min total)

Adaptation monitoring and progression criteria:

Heart rate recovery monitored between intervals – when recovery improves by 10+ BPM, increase intensity
RPE (Rating of Perceived Exertion) collected after each session – when RPE decreases below 7/10 for same workout, increase duration or intensity
30-15 Intermittent Fitness Test conducted pre-program and after week 3 to assess aerobic adaptation
Adjustments made based on individual response rates rather than strictly following predetermined progression

Recovery considerations:

At least 24 hours between aerobic sessions
Higher intensity sessions followed by either rest day or lower intensity session
Hydration and nutrition protocols provided to optimize recovery between sessions

Integration with overall netball training:

Aerobic sessions scheduled to avoid interference with skill training
Higher intensity sessions not scheduled before or after games
Coordination with strength training to prevent excessive fatigue

HMS, BM EQ-Bank 272 MC

For a basketball guard focusing on improving their aerobic endurance, which of the following best represents the appropriate application of the FITT principle?

Frequency: 1-2 times per week; Intensity: 95% max heart rate; Time: 5-10 minutes; Type: Sprint training
Frequency: 3-4 times per week; Intensity: 70-85% max heart rate; Time: 30-45 minutes; Type: Continuous training
Frequency: daily training; Intensity: 50-60% max heart rate; Time: 60+ minutes; Type: Long slow distance
Frequency: 2-3 times per week; Intensity: maximal effort; Time: 15-20 minutes; Type: Resistance training

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\(B\)

Show Worked Solution

B is correct: For aerobic endurance development in basketball, moderate-to-high intensity continuous training at 70-85% MHR for 30-45 minutes, 3-4 times per week provides the optimal stimulus.

Other Options:

A is incorrect: This represents anaerobic training with insufficient frequency for aerobic development.
C is incorrect: Daily training would not allow sufficient recovery, and the intensity is too low for optimal aerobic development.
D is incorrect: Resistance training primarily develops strength rather than aerobic endurance.

HMS, BM EQ-Bank 271

Explain how the FITT principle can be applied when designing an aerobic training program for a middle-distance runner. (5 marks)

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Sample Answer

Frequency:

4-5 sessions per week allowing for sufficient recovery between sessions to prevent overtraining while providing adequate stimulus for adaptation.

Intensity:

70-85% of maximum heart rate to develop aerobic capacity and improve lactate threshold which is critical for middle-distance events.

Time:

30-60 minutes per session to develop endurance without excessive fatigue that could lead to injury.

Type:

Combination of continuous running, tempo runs and fartlek training to develop aerobic capacity while simulating race conditions.

Progession:

The FITT principle ensures a structured approach to training that addresses specific requirements of middle-distance running while allowing for progressive overload.

Show Worked Solution

Sample Answe

Frequency:

4-5 sessions per week allowing for sufficient recovery between sessions to prevent overtraining while providing adequate stimulus for adaptation.

Intensity:

70-85% of maximum heart rate to develop aerobic capacity and improve lactate threshold which is critical for middle-distance events.

Time:

30-60 minutes per session to develop endurance without excessive fatigue that could lead to injury.

Type:

Combination of continuous running, tempo runs and fartlek training to develop aerobic capacity while simulating race conditions.

Progession:

The FITT principle ensures a structured approach to training that addresses specific requirements of middle-distance running while allowing for progressive overload.

HMS, BM EQ-Bank 269

Explain how you would design an anaerobic training program based on the FITT principle for a 400 m track athlete. (5 marks)

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Sample Answer

Frequency:

3 anaerobic-specific sessions per week with at least 48 hours between high-intensity sessions to allow for adequate recovery of the neuromuscular system and replenishment of muscle glycogen.
Two additional sessions focusing on technique and lower-intensity work.

Intensity:

High to very high intensity (85-95% of maximum effort) to develop the anaerobic glycolytic system that predominates in 400 m events.
Heart rate typically reaches 90-100% of maximum during work intervals with incomplete recovery between repetitions.

Time:

Work intervals of 30-60 seconds (simulating race pace and duration), with total high-intensity work time of 10-15 minutes per session.
Rest intervals begin at 1:3 work-to-rest ratio (e.g., 45-second run, 135-second recovery) and progress to 1:2 as fitness improves.

Type:

Track-based interval training using distances of 200-500 m at race-specific pace, complemented by hill sprints and tempo intervals to develop lactate tolerance specific to 400m racing demands.

Progression:

The program would progress over 8-12 weeks by manipulating the work-to-rest ratio and increasing the total volume, while maintaining the specific intensity required for 400 m performance.

Show Worked Solution

Sample Answer

Frequency:

3 anaerobic-specific sessions per week with at least 48 hours between high-intensity sessions to allow for adequate recovery of the neuromuscular system and replenishment of muscle glycogen.
Two additional sessions focusing on technique and lower-intensity work.

Intensity:

High to very high intensity (85-95% of maximum effort) to develop the anaerobic glycolytic system that predominates in 400 m events.
Heart rate typically reaches 90-100% of maximum during work intervals with incomplete recovery between repetitions.

Time:

Work intervals of 30-60 seconds (simulating race pace and duration), with total high-intensity work time of 10-15 minutes per session.
Rest intervals begin at 1:3 work-to-rest ratio (e.g., 45-second run, 135-second recovery) and progress to 1:2 as fitness improves.

Type:

Track-based interval training using distances of 200-500 m at race-specific pace, complemented by hill sprints and tempo intervals to develop lactate tolerance specific to 400m racing demands.

Progess:

The program would progress over 8-12 weeks by manipulating the work-to-rest ratio and increasing the total volume, while maintaining the specific intensity required for 400 m performance.

HMS, BM EQ-Bank 265 MC

A rugby player is designing a 6-week pre-season anaerobic training program based on the FITT principle. Which progression of the 'Time' component is most appropriate?

Weeks 1-2: 15-20 minutes; Weeks 3-4: 20-25 minutes; Weeks 5-6: 25-30 minutes
Weeks 1-2: 60 minutes; Weeks 3-4: 75 minutes; Weeks 5-6: 90 minutes
Weeks 1-6: Consistent 45-minute sessions throughout
Weeks 1-2: 30 minutes; Weeks 3-4: 20 minutes; Weeks 5-6: 10 minutes

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\(A\)

Show Worked Solution

A is correct: For anaerobic training, starting with 15-20 minutes and progressively increasing to 25-30 minutes is appropriate for building capacity while maintaining quality.

Other Options:

B is incorrect: Sessions lasting 60-90 minutes would be too long for high-intensity anaerobic work and would shift to aerobic development.
C is incorrect: No progression in session duration contradicts the principle of progressive overload needed for adaptation.
D is incorrect: Reducing session duration over time would likely lead to detraining rather than improved anaerobic capacity.

HMS, BM EQ-Bank 263 MC

A soccer midfielder is designing an aerobic training program during the off-season. According to the FITT principle, which intensity range would be most appropriate for the initial phase of training?

30-40% of maximum heart rate
50-60% of maximum heart rate
65-75% of maximum heart rate
85-95% of maximum heart rate

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\(C\)

Show Worked Solution

C is correct: 65-75% of maximum heart rate represents an appropriate moderate intensity to develop aerobic base fitness in the initial off-season phase.

Other Options:

A is incorrect: 30-40% is too low for effective aerobic development and represents warm-up intensity.
B is incorrect: 50-60% is low-moderate intensity, generally used for active recovery or very early conditioning.
D is incorrect: 85-95% is too high for initial aerobic development and represents anaerobic training intensities.