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HMS, BM EQ-Bank 793

A rugby league player has identified a need to improve anaerobic capacity for the upcoming season. Design and justify an appropriate 4-week anaerobic training program based on the FITT principle, demonstrating how the principle of progressive overload would be applied.   (8 marks)

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Sample Answer

Frequency:

  • Begin with 2 anaerobic sessions per week in Week 1, increasing to 3 sessions by Week 4, allowing adequate recovery between high-intensity sessions while progressively increasing training stimulus throughout the program.

Intensity:

  • Work intervals should be at 85 – 95% maximum effort to effectively develop the glycolytic energy system, with intensity progression achieved by reducing rest intervals rather than increasing work intensity, which maintains quality while increasing metabolic demand.

Time:

  • Sessions should last 30 – 40 minutes total (including warm-up and cool-down) with the high-intensity work component being 15 – 20 minutes, as anaerobic training quality diminishes with excessive duration due to accumulated fatigue.

Progressive overload in Week 1:

  • Work-to-rest ratio of 1:4 (e.g., 15-second sprint with 60-second recovery) for 12 repetitions, focusing on establishing proper technique and maximum effort during work intervals.

Progressive overload in Week 2:

  • Maintain work duration but decrease recovery to 1 : 3 ratio (15 second sprint with 45 second recovery) for 12 repetitions, increasing metabolic stress while maintaining work quality.

Progressive overload in Week 3:

  • Increase to 14 repetitions with same 1 : 3 work-to-rest ratio, adding volume while maintaining intensity to further challenge anaerobic capacity.

Progressive overload in Week 4:

  • Further reduce recovery to 1 : 2 ratio (15 second sprint with 30 second recovery) for 14 repetitions, intensifying the training challenge before reducing volume in preparation for the competitive season.
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Sample Answer

Frequency:

  • Begin with 2 anaerobic sessions per week in Week 1, increasing to 3 sessions by Week 4, allowing adequate recovery between high-intensity sessions while progressively increasing training stimulus throughout the program.

Intensity:

  • Work intervals should be at 85 – 95% maximum effort to effectively develop the glycolytic energy system, with intensity progression achieved by reducing rest intervals rather than increasing work intensity, which maintains quality while increasing metabolic demand.

Time:

  • Sessions should last 30 – 40 minutes total (including warm-up and cool-down) with the high-intensity work component being 15 – 20 minutes, as anaerobic training quality diminishes with excessive duration due to accumulated fatigue.

Progressive overload in Week 1:

  • Work-to-rest ratio of 1 : 4 (e.g., 15 second sprint with 60 second recovery) for 12 repetitions, focusing on establishing proper technique and maximum effort during work intervals.

Progressive overload in Week 2:

  • Maintain work duration but decrease recovery to 1 : 3 ratio (15 second sprint with 45 second recovery) for 12 repetitions, increasing metabolic stress while maintaining work quality.

Progressive overload in Week 3:

  • Increase to 14 repetitions with same 1 : 3 work-to-rest ratio, adding volume while maintaining intensity to further challenge anaerobic capacity.

Progressive overload in Week 4:

  • Further reduce recovery to 1 : 2 ratio (15 second sprint with 30 second recovery) for 14 repetitions, intensifying the training challenge before reducing volume in preparation for the competitive season.

HMS, BM EQ-Bank 792

A 16 year old competitive swimmer is preparing for a 1500 metre event. Design an appropriate aerobic training program based on the FITT principle. In your response, explain each component of the FITT principle in relation to the athlete's needs.   (5 marks)

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Sample Answer

Frequency:

  • 4 – 5 training sessions per week to allow adequate training stimulus while providing sufficient recovery days, preventing overtraining which is crucial for adolescent athletes still developing physiologically.

Intensity:

  • 70 – 80% of maximum heart rate during the main conditioning phase to develop aerobic capacity appropriate for the 1500m distance, which primarily relies on the aerobic energy system.

Time:

  • Sessions of 60 – 90 minutes duration with 30 – 45 minutes of continuous swimming to progressively build endurance capacity required for the 1500m event without compromising technique due to excessive fatigue.

Type:

  • Predominately freestyle swimming with varying drills and techniques (pull buoys, kick sets, pace work) to maintain engagement while specifically training the muscles and movement patterns required for the competitive event.

The program should progressively increase training load by first increasing duration (Time), then Frequency, and finally Intensity, respecting the principle of progressive overload to ensure continued adaptation while minimising injury risk.

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Sample Answer

Frequency:

  • 4 – 5 training sessions per week to allow adequate training stimulus while providing sufficient recovery days, preventing overtraining which is crucial for adolescent athletes still developing physiologically.

Intensity:

  • 70 – 80% of maximum heart rate during the main conditioning phase to develop aerobic capacity appropriate for the 1500m distance, which primarily relies on the aerobic energy system.

Time:

  • Sessions of 60 – 90 minutes duration with 30 – 45 minutes of continuous swimming to progressively build endurance capacity required for the 1500m event without compromising technique due to excessive fatigue.

Type:

  • Predominately freestyle swimming with varying drills and techniques (pull buoys, kick sets, pace work) to maintain engagement while specifically training the muscles and movement patterns required for the competitive event.

The program should progressively increase training load by first increasing duration (Time), then Frequency, and finally Intensity, respecting the principle of progressive overload to ensure continued adaptation while minimising injury risk.

HMS, BM EQ-Bank 310

Evaluate how the four components of the FITT principle interact when designing a training program for a 100 m sprinter. In your response, address how each component affects the body's energy systems and physiological adaptations.   (10 marks)

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Sample Answer

Individual FITT components for 100 m training:

  • Frequency: 3-4 days per week for high-intensity anaerobic sessions allows adequate recovery for ATP-PCr resynthesis
  • Intensity: Must exceed 90% of maximum to specifically target fast-twitch muscle fibres and neural recruitment patterns
  • Time: Very short work intervals (5-10 seconds) with full recovery (work:rest ratio of 1:10-1:20) ensures ATP-PCr system development
  • Type: Must include sprint-specific movements, plyometrics, and resistance training to develop power and acceleration

Interactions between components:

  • Increasing intensity requires reducing frequency to prevent neural fatigue and overtraining
  • When time (volume) increases, intensity must correspondingly decrease to maintain proper training stimulus
  • Type of training affects recovery requirements, influencing optimal frequency (e.g., CNS-intensive training requires more recovery)
  • Intensity and time have inverse relationship—as one increases, the other typically decreases

Energy system development:

  • ATP-PCr system adaptations include increased creatine phosphate storage and faster resynthesis rates
  • Alactic power (ATP-PCr) development requires high intensity, short time, and adequate frequency with full recovery
  • Limited glycolytic system development is needed for the final 2-3 seconds of a 100m race
  • Aerobic system training at low frequency maintains recovery capacity between high-intensity sessions

Physiological adaptations:

  • Neural adaptations include improved motor unit synchronisation and rate coding
  • Muscular adaptations focus on type IIx fibre recruitment and hypertrophy
  • Enzymatic adaptations enhance ATP-PCr resynthesis and creatine kinase activity
  • Neuromuscular efficiency improves through optimal interaction of all FITT components

Periodisation considerations:

  • Frequency must be periodised throughout the season—higher in preparation phases, lower near competition
  • Intensity progressively increases as competition approaches while volume decreases
  • Training type shifts from general to specific as the competitive season approaches
  • Monitoring techniques must assess recovery status to optimise FITT components

Individual factors affecting FITT interactions:

  • Training age influences how aggressively FITT variables can be manipulated
  • Fibre type distribution affects optimal intensity and recovery requirements
  • Individual recovery capacity determines frequency tolerance
  • Injury history may require modifications to intensity and type components
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Sample Answer

Individual FITT components for 100m training:

  • Frequency: 3-4 days per week for high-intensity anaerobic sessions allows adequate recovery for ATP-PCr resynthesis
  • Intensity: Must exceed 90% of maximum to specifically target fast-twitch muscle fibres and neural recruitment patterns
  • Time: Very short work intervals (5-10 seconds) with full recovery (work:rest ratio of 1:10-1:20) ensures ATP-PCr system development
  • Type: Must include sprint-specific movements, plyometrics, and resistance training to develop power and acceleration

Interactions between components:

  • Increasing intensity requires reducing frequency to prevent neural fatigue and overtraining
  • When time (volume) increases, intensity must correspondingly decrease to maintain proper training stimulus
  • Type of training affects recovery requirements, influencing optimal frequency (e.g., CNS-intensive training requires more recovery)
  • Intensity and time have inverse relationship—as one increases, the other typically decreases

Energy system development:

  • ATP-PCr system adaptations include increased creatine phosphate storage and faster resynthesis rates
  • Alactic power (ATP-PCr) development requires high intensity, short time, and adequate frequency with full recovery
  • Limited glycolytic system development is needed for the final 2-3 seconds of a 100m race
  • Aerobic system training at low frequency maintains recovery capacity between high-intensity sessions

Physiological adaptations:

  • Neural adaptations include improved motor unit synchronisation and rate coding
  • Muscular adaptations focus on type IIx fibre recruitment and hypertrophy
  • Enzymatic adaptations enhance ATP-PCr resynthesis and creatine kinase activity
  • Neuromuscular efficiency improves through optimal interaction of all FITT components

Periodisation considerations:

  • Frequency must be periodised throughout the season—higher in preparation phases, lower near competition
  • Intensity progressively increases as competition approaches while volume decreases
  • Training type shifts from general to specific as the competitive season approaches
  • Monitoring techniques must assess recovery status to optimise FITT components

Individual factors affecting FITT interactions:

  • Training age influences how aggressively FITT variables can be manipulated
  • Fibre type distribution affects optimal intensity and recovery requirements
  • Individual recovery capacity determines frequency tolerance
  • Injury history may require modifications to intensity and type components

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 305

Explain how the 'Type' component of the FITT principle should be applied when designing an anaerobic training program for a basketball player. Provide examples of specific training methods.   (5 marks)

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Sample Answer

  • Type must be sport-specific, mimicking the intermittent high-intensity demands of basketball which typically involves repeated bursts of 8-15 seconds of intense activity
  • Anaerobic interval training should focus on court movements like sprinting, jumping, and directional changes:
    • Court suicides (baseline to foul line and back, baseline to half court and back, etc.)
    • Defensive slide drills with rapid direction changes (zigzag patterns)
    • Full-court dribbling sprints with quick stops and starts
  • Plyometric training develops explosive power for rebounding and defensive moves
    • Box jumps (40-60cm height) for vertical power development
    • Depth jumps followed by vertical reach to simulate rebounding situations
    • Lateral bound jumps to develop multi-directional explosive power needed for defensive slides
  • Resistance training targeting major muscle groups used in basketball:
    • Lower body strength exercises (squats, lunges) for jumping power
    • Core training (medicine ball rotational throws) for stability during quick movements
    • Upper body training (chest press, rows) for passing and defending actions
  • Circuit training combining basketball-specific skills with high-intens:ity intervals:
    • Stations including shooting drills, defensive slides, rebounding, and sprint work
    • Work-to-rest ratios of 1:2 or 1:3 to simulate game conditions
    • 30-second maximum effort stations with 60-90 seconds recovery
  • Training types should vary throughout the season:
    • Pre-season focus on general anaerobic capacity and strength development
    • In-season focus on basketball-specific power and speed maintenance
    • Training methods should progress from general to specific as competition approaches
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Sample Answer

  • Type must be sport-specific, mimicking the intermittent high-intensity demands of basketball which typically involves repeated bursts of 8-15 seconds of intense activity
  • Anaerobic interval training should focus on court movements like sprinting, jumping, and directional changes:
    • Court suicides (baseline to foul line and back, baseline to half court and back, etc.)
    • Defensive slide drills with rapid direction changes (zigzag patterns)
    • Full-court dribbling sprints with quick stops and starts
  • Plyometric training develops explosive power for rebounding and defensive moves
    • Box jumps (40-60cm height) for vertical power development
    • Depth jumps followed by vertical reach to simulate rebounding situations
    • Lateral bound jumps to develop multi-directional explosive power needed for defensive slides
  • Resistance training targeting major muscle groups used in basketball:
    • Lower body strength exercises (squats, lunges) for jumping power
    • Core training (medicine ball rotational throws) for stability during quick movements
    • Upper body training (chest press, rows) for passing and defending actions
  • Circuit training combining basketball-specific skills with high-intens:ity intervals:
    • Stations including shooting drills, defensive slides, rebounding, and sprint work
    • Work-to-rest ratios of 1:2 or 1:3 to simulate game conditions
    • 30-second maximum effort stations with 60-90 seconds recovery
  • Training types should vary throughout the season:
    • Pre-season focus on general anaerobic capacity and strength development
    • In-season focus on basketball-specific power and speed maintenance
    • Training methods should progress from general to specific as competition approaches

HMS, BM EQ-Bank 304

Compare the 'Time' component of the FITT principle for glycolytic and aerobic training methods. In your answer, explain how the 'Time' factors affect physiological adaptations.   (5 marks)

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Sample Answer

Duration characteristics:

  • Glycolytic training involves work intervals of 30-90 seconds with work-to-rest ratios of 1:3 or 1:2
  • Aerobic training involves continuous activity for 20-60 minutes or longer with no rest intervals

Energy system development:

  • Glycolytic intervals create lactic acid buildup, improving the body’s buffering capacity and anaerobic threshold
  • Aerobic duration improves cardiac output, stroke volume, and mitochondrial density

Training examples:

  • Example: 400 m runners might perform 8 × 200 m runs with 1-minute rest periods
  • Example: Long-distance runners might perform continuous 60-minute runs

Muscular adaptations:

  • Glycolytic training’s shorter, intense intervals primarily develop fast-twitch muscle fibres
  • Aerobic training’s longer duration primarily develops slow-twitch muscle fibres and capillary density

Performance outcomes:

  • The different time components create specific adaptations to meet the energy demands of different sports
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Sample Answer

Duration characteristics:

  • Glycolytic training involves work intervals of 30-90 seconds with work-to-rest ratios of 1:3 or 1:2
  • Aerobic training involves continuous activity for 20-60 minutes or longer with no rest intervals

Energy system development:

  • Glycolytic intervals create lactic acid buildup, improving the body’s buffering capacity and anaerobic threshold
  • Aerobic duration improves cardiac output, stroke volume, and mitochondrial density

Training examples:

  • Example: 400 m runners might perform 8 × 200 m runs with 1-minute rest periods
  • Example: Long-distance runners might perform continuous 60-minute runs

Muscular adaptations:

  • Glycolytic training’s shorter, intense intervals primarily develop fast-twitch muscle fibres
  • Aerobic training’s longer duration primarily develops slow-twitch muscle fibres and capillary density

Performance outcomes:

  • The different time components create specific adaptations to meet the energy demands of different sports

HMS, BM EQ-Bank 303

Explain how the 'Intensity' component of the FITT principle should be applied differently when designing training programs for ATP-PCr and aerobic energy systems. Provide examples to support your answer.   (4 marks)

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Sample Answer

ATP-PCr system:

  • Requires very high intensity (90-100% maximum effort) to fully activate the phosphagen energy pathway
  • Example:  A sprinter would train at maximum speed over short distances (10-30m) with full recovery  

Aerobic system:

  • Requires moderate intensity (60-80% maximum heart rate) to develop cardiorespiratory endurance
  • Example:  A marathon runner would train at a pace that allows sustained effort over longer distances (5-20km)

Intensity:

  • Intensity for ATP-PCr is measured through percentage of maximum velocity/power/strength
  • Intensity for aerobic is commonly measured through percentage of maximum heart rate or RPE
  • The different intensities reflect the specific energy system’s demands and recovery requirements
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Sample Answer

ATP-PCr system:

  • Requires very high intensity (90-100% maximum effort) to fully activate the phosphagen energy pathway
  • Example:  A sprinter would train at maximum speed over short distances (10-30m) with full recovery  

Aerobic system:

  • Requires moderate intensity (60-80% maximum heart rate) to develop cardiorespiratory endurance
  • Example:  A marathon runner would train at a pace that allows sustained effort over longer distances (5-20km)

Intensity:

  • Intensity for ATP-PCr is measured through percentage of maximum velocity/power/strength
  • Intensity for aerobic is commonly measured through percentage of maximum heart rate or RPE
  • The different intensities reflect the specific energy system’s demands and recovery requirements

HMS, BM EQ-Bank 302 MC

When applying the FITT principle to a season-long training program for an elite 400m runner, which of the following describes the MOST appropriate progression of the intensity component?

  1. Begin with moderate-intensity aerobic training (65-75% max HR), progress to high-intensity intervals (85-95% max HR), then maintain low-intensity recovery sessions (50-60% max HR) during competition phase
  2. Begin with high-intensity anaerobic training (90-100% max effort), progress to moderate aerobic endurance (70-80% max HR), then perform race-specific intensity intervals (85-95% max effort) during competition phase
  3. Begin with low-intensity aerobic endurance (60-70% max HR), progress to moderate-intensity threshold training (75-85% max HR), then perform high-intensity race-specific intervals (90-100% max effort) during competition phase
  4. Begin with alternating high (90% max effort) and low (60% max effort) training days, maintain this pattern throughout, then reduce all training intensity (40-50% max effort) during competition phase
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Consider Option C: 

  • Follows proper periodisation principles within the FITT framework, beginning with aerobic base building at lower intensities, progressively increasing to threshold work, and finally incorporating race-specific high-intensity training during the competition phase.

Other Options:

  • A is incorrect: Beginning with moderate intensity then moving to high intensity before dropping to low intensity during competition phase contradicts effective periodization principles.
  • B is incorrect: Beginning with high-intensity anaerobic training before developing an aerobic base increases injury risk and doesn’t follow proper intensity progression principles.
  • D is incorrect: Alternating high/low intensity throughout the season doesn’t allow for proper periodisation, and reducing intensity to 40-50% during competition would lead to detraining when peak performance is needed.

HMS, BM EQ-Bank 300 MC

An athlete needs to improve their ATP-PCr energy system to enhance their 100 metre sprint performance. Which application of the FITT principle would be MOST effective?

  1. High intensity at 90-100% maximum effort, 2-3 times per week, with 30-45 second work intervals
  2. Moderate intensity at 70-80% maximum effort, 4-5 times per week, with 2-3 minute work intervals
  3. High intensity at 90-100% maximum effort, 2-3 times per week, with 3-10 second work intervals
  4. Moderate intensity at 70-80% maximum effort, 2-3 times per week, with 10-20 second work intervals
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Consider Option C:  High intensity at 90-100% maximum effort, 2-3 times per week, with 3-10 second work intervals

  • The ATP-PCr system is best trained with very short, high-intensity bursts (3-10 seconds) at 90-100% effort with adequate recovery between sets.

Other Options:

  • A is incorrect: 30-45 second intervals are too long for primarily targeting the ATP-PCr system and would shift to the glycolytic system.
  • B is incorrect: Both the intensity (70-80%) is too low and the work intervals (2-3 minutes) are too long for ATP-PCr system development.
  • D is incorrect: The intensity is insufficient (should be 90-100%) for optimal ATP-PCr development, though the frequency is appropriate.

HMS, BM EQ-Bank 299 MC

Which of the following BEST represents the appropriate training frequency for an athlete developing a high-intensity anaerobic training program?

  1. 5-6 days per week with minimal rest days
  2. 2-3 days per week with rest days between sessions
  3. 7 days per week with reduced intensity every third day
  4. 4-5 days per week with continuous low-intensity activity on rest days
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Consider Option B: 2-3 days per week with rest days between sessions

  • Anaerobic training requires 2-3 days per week with adequate rest between sessions to allow for recovery due to the high-intensity nature of the training.

Other Options:

  • A is incorrect: 5-6 days is excessive for anaerobic training and lacks sufficient recovery time between sessions.
  • C is incorrect: 7 days per week provides no full rest days, which is essential for recovery from anaerobic training.
  • D is incorrect: 4-5 days is too frequent for anaerobic training, and active recovery should be properly structured rather than just continuous low-intensity activity.

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.   (15 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
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

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.   (10 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
Show Worked Solution

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 295

Analyse how the FITT principle would be applied differently for aerobic training in swimming compared to running. Provide examples to support your answer.   (8 marks)

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Sample Answer

Frequency

  • Swimming typically requires more recovery time between sessions due to greater technical demands and full-body muscle recruitment
    • 3-4 sessions per week for swimming
    • 4-5 for running.

Intensity

  • Swimming intensity is commonly measured through perceived exertion or pace rather than heart rate monitoring, which is more practical for running
    • Swimmers often train at 70-80% effort
    • Runners can more precisely target specific heart rate zones.

Time

  • Swimming sessions are typically shorter (30-45 minutes) than running sessions (45-60 minutes) at similar intensity levels due to the more demanding nature of water exercise and greater energy expenditure

Type

  • Swimming allows for greater training variety through different strokes and drills
  • Running primarily varies through terrain and speed changes

Examples

  • Swimming:
    • 4 × 200m freestyle at moderate intensity with 30-second rest, focusing on technique
    • Water provides resistance in all directions in swimming, requiring different energy system adaptations
    • Swimming is non-weight bearing, allowing for higher training volumes with less joint stress
  • Running:
    • 5km continuous run on varied terrain at 70-75% MHR
    • Primarily gravity-resisting 
    • More joint stress
Show Worked Solution

Sample Answer

Frequency

  • Swimming typically requires more recovery time between sessions due to greater technical demands and full-body muscle recruitment
    • 3-4 sessions per week for swimming
    • 4-5 for running.

Intensity

  • Swimming intensity is commonly measured through perceived exertion or pace rather than heart rate monitoring, which is more practical for running
    • Swimmers often train at 70-80% effort
    • Runners can more precisely target specific heart rate zones.

Time

  • Swimming sessions are typically shorter (30-45 minutes) than running sessions (45-60 minutes) at similar intensity levels due to the more demanding nature of water exercise and greater energy expenditure

Type

  • Swimming allows for greater training variety through different strokes and drills
  • Running primarily varies through terrain and speed changes

Examples

  • Swimming:
    • 4 × 200m freestyle at moderate intensity with 30-second rest, focusing on technique
    • Water provides resistance in all directions in swimming, requiring different energy system adaptations
    • Swimming is non-weight bearing, allowing for higher training volumes with less joint stress
  • Running:
    • 5km continuous run on varied terrain at 70-75% MHR
    • Primarily gravity-resisting 
    • More joint stress

HMS, BM EQ-Bank 294

Explain how you would modify each component of the FITT principle throughout an 8-week aerobic training program for a recreational soccer player. Use examples to support your answer.   (6 marks)

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Sample Answer

Frequency

  • Begin with 3 sessions per week in weeks 1-2
  • Progress to 4 sessions in weeks 3-6
  • Maintain 4-5 sessions in weeks 7-8 to progressively overload without causing overtraining.

Intensity

  • Start at 60-70% MHR in weeks 1-2
  • Increase to 70-80% MHR in weeks 3-6
  • Incorporate interval training at 80-85% MHR in weeks 7-8 to develop both aerobic capacity and anaerobic threshold necessary for soccer.

Time

  • Begin with 30-minute sessions
  • Progress to 45 minutes by weeks 3-4
  • Increase to 60-minute sessions by weeks 7-8 to match game duration requirements.

Type

  • Mix of continuous running, fartlek training incorporating direction changes similar to soccer movements, and sport-specific drills that maintain elevated heart rate.

Examples

  • Week 1-2: 30-minute continuous jog at 65% MHR, 3 times per week
  • Week 3-4: 45-minute fartlek training with periods at 75% MHR, 4 times per week
  • Week 5-6: 50-minute sessions incorporating soccer-specific drills at 75-80% MHR, 4 times per week
  • Week 7-8: 60-minute training incorporating soccer-specific drills and intervals at 80-85% MHR, 4-5 times per week
Show Worked Solution

Sample Answer

Frequency

  • Begin with 3 sessions per week in weeks 1-2
  • Progress to 4 sessions in weeks 3-6
  • Maintain 4-5 sessions in weeks 7-8 to progressively overload without causing overtraining.

Intensity

  • Start at 60-70% MHR in weeks 1-2
  • Increase to 70-80% MHR in weeks 3-6
  • Incorporate interval training at 80-85% MHR in weeks 7-8 to develop both aerobic capacity and anaerobic threshold necessary for soccer.

Time

  • Begin with 30-minute sessions
  • Progress to 45 minutes by weeks 3-4
  • Increase to 60-minute sessions by weeks 7-8 to match game duration requirements.

Type

  • Mix of continuous running, fartlek training incorporating direction changes similar to soccer movements, and sport-specific drills that maintain elevated heart rate.

Examples

  • Week 1-2: 30-minute continuous jog at 65% MHR, 3 times per week
  • Week 3-4: 45-minute fartlek training with periods at 75% MHR, 4 times per week
  • Week 5-6: 50-minute sessions incorporating soccer-specific drills at 75-80% MHR, 4 times per week
  • Week 7-8: 60-minute training incorporating soccer-specific drills and intervals at 80-85% MHR, 4-5 times per week

HMS, BM EQ-Bank 293

Describe how you would apply the FITT principle to design an aerobic training program for a beginner jogger.   (3 marks)

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Sample Answer

Frequency

  • 3 sessions per week allowing for adequate recovery between sessions for a beginner.

Intensity

  • Low to moderate intensity (50-60% of maximum heart rate) to build an aerobic base without causing excessive fatigue.

Time

  • Start with 20-30 minutes per session and gradually increase as fitness improves.
  • The program would start with shorter sessions that incorporate walking breaks when needed to build the participant’s confidence and avoid injury.

Type

  • Continuous jogging at a steady pace on flat terrain to develop basic aerobic endurance.
Show Worked Solution

Sample Answer

Frequency

  • 3 sessions per week allowing for adequate recovery between sessions for a beginner.

Intensity

  • Low to moderate intensity (50-60% of maximum heart rate) to build an aerobic base without causing excessive fatigue.

Time

  • Start with 20 – 30 minutes per session and gradually increase as fitness improves.
  • The program would start with shorter sessions that incorporate walking breaks when needed to build the participant’s confidence and avoid injury.

Type

  • Continuous jogging at a steady pace on flat terrain to develop basic aerobic endurance.

HMS, BM EQ-Bank 292

Compare how the 'Frequency' and 'Type' components of the FITT principle would be applied in designing anaerobic training programs for a badminton player versus a competitive swimmer.   (6 marks)

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Sample Answer

Frequency

  • The badminton player
    • Typically be 3-4 anaerobic sessions weekly, interspersed with technical training.
    • Would need to avoid scheduling high-intensity sessions before skill-based practice due to the precision required in racquet sports.
  • The swimmer
    • Might incorporate 4-5 anaerobic sessions weekly due to reduced impact stress in water-based training.
    • Can more easily combine technical and anaerobic training in the same session.

Type of training

  • The badminton player
    • Focus on multi-directional court movement drills, explosive jump smashes, and rapid footwork patterns that reflect the sport’s intermittent nature and 3D movement requirements.
    • Program would include resistance training focusing on lower-body power and upper-body rotational movements.
    • Recovery between anaerobic sessions for the badminton player might need to be longer (48 hours) due to the eccentric loading from court movements.
  • The swimmer
    • Training type would emphasise resistance against water using tools like parachutes or paddle boards, along with specialised interval sets for their competitive stroke and distance, with more consistent and linear movement patterns.
    • Emphasise full-body resistance training with particular attention to shoulder stability and core strength.
    • Might have the ability to recover more quickly (24-36 hours) due to the concentric-dominant nature of swimming.
Show Worked Solution

Sample Answer

Frequency

  • The badminton player
    • Typically be 3-4 anaerobic sessions weekly, interspersed with technical training.
    • Would need to avoid scheduling high-intensity sessions before skill-based practice due to the precision required in racquet sports.
  • The swimmer
    • Might incorporate 4-5 anaerobic sessions weekly due to reduced impact stress in water-based training.
    • Can more easily combine technical and anaerobic training in the same session.

Type of training

  • The badminton player
    • Focus on multi-directional court movement drills, explosive jump smashes, and rapid footwork patterns that reflect the sport’s intermittent nature and 3D movement requirements.
    • Program would include resistance training focusing on lower-body power and upper-body rotational movements.
    • Recovery between anaerobic sessions for the badminton player might need to be longer (48 hours) due to the eccentric loading from court movements.
  • The swimmer
    • Training type would emphasise resistance against water using tools like parachutes or paddle boards, along with specialised interval sets for their competitive stroke and distance, with more consistent and linear movement patterns.
    • Emphasise full-body resistance training with particular attention to shoulder stability and core strength.
    • Might have the ability to recover more quickly (24-36 hours) due to the concentric-dominant nature of swimming.

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.
Show Worked Solution

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 290 MC

A sports scientist is designing an anaerobic training program for an Olympic weightlifter based on the FITT principle. Which of the following combinations would be most appropriate?

  1. Frequency: daily training; Intensity: 50-60% of 1RM; Time: 45-minute continuous sessions; Type: high-repetition Olympic lifts
  2. Frequency: 4-5 sessions per week; Intensity: 85-95% of 1RM; Time: sets of 1-5 repetitions with 3-5 minute rest periods; Type: Olympic lifts and strength exercises
  3. Frequency: 2 sessions per week; Intensity: 70% of 1RM; Time: 30-second maximum effort circuits; Type: machine-based resistance training
  4. Frequency: 6 sessions per week; Intensity: varying between 60-70% of 1RM; Time: 20-repetition sets with 1-minute rest periods; Type: bodyweight exercises
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Consider Option B: Frequency: 4-5 sessions per week; Intensity: 85-95% of 1RM; Time: sets of 1-5 repetitions with 3-5 minute rest periods; Type: Olympic lifts and strength exercises

  • Provides adequate frequency with recovery days, appropriate high intensity for power development, proper time parameters for strength and power (low reps, longer rest), and suitable exercise types for Olympic weightlifting.

Other Options:

  • A is incorrect: Daily training without rest days is inappropriate for Olympic weightlifting, and 50-60% of 1RM with high repetitions is more suited for muscular endurance than power development.
  • C is incorrect: The frequency is insufficient for an Olympic athlete, and machine-based training doesn’t adequately develop the technical skills needed for Olympic lifts.
  • D is incorrect: The intensity is too low and the repetition range too high for developing the power needed in Olympic weightlifting.

HMS, BM EQ-Bank 289

Describe two ways that the 'Type' component of the FITT principle can be varied in an anaerobic training program for a rugby player.   (4 marks)

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Sample Answer

  • Circuit training can be implemented to improve muscular endurance and anaerobic capacity, with stations focusing on rugby-specific movements like explosive tackles, quick direction changes, and power-based exercises with short rest periods.
  • Sprint interval training can be used to develop the alactic anaerobic system needed for short bursts in rugby, varying between linear sprints, shuttle runs, and multi-directional sprints to replicate game demands.
  • Plyometric exercises can be incorporated to develop explosive power needed for jumping, tackling, and accelerating, using exercises like box jumps, depth jumps, and bound variations.
  • Resistance training with heavy loads (80-90% 1RM) and low repetitions can be used to build strength and power needed for rugby contact situations, focusing on compound movements like squats, deadlifts, and presses.
Show Worked Solution

Sample Answer

  • Circuit training can be implemented to improve muscular endurance and anaerobic capacity, with stations focusing on rugby-specific movements like explosive tackles, quick direction changes, and power-based exercises with short rest periods.
  • Sprint interval training can be used to develop the alactic anaerobic system needed for short bursts in rugby, varying between linear sprints, shuttle runs, and multi-directional sprints to replicate game demands.
  • Plyometric exercises can be incorporated to develop explosive power needed for jumping, tackling, and accelerating, using exercises like box jumps, depth jumps, and bound variations.
  • Resistance training with heavy loads (80-90% 1RM) and low repetitions can be used to build strength and power needed for rugby contact situations, focusing on compound movements like squats, deadlifts, and presses.

HMS, BM EQ-Bank 288

Explain how you would modify the 'Frequency' component of the FITT principle for a netball player during pre-season versus in-season anaerobic training.   (4 marks)

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Sample Answer

  • During pre-season, the frequency of anaerobic training would be higher at 3-4 sessions per week to build a fitness base when there are no competitive matches.
  • In-season frequency would reduce to 1-2 dedicated anaerobic sessions per week to accommodate match play and avoid overtraining.
  • Recovery time between anaerobic sessions would be shorter during pre-season (24-48 hours) compared to in-season (48-72 hours) due to the additional fatigue from competitive matches.
  • As the finals approach, frequency might further decrease to focus on quality rather than quantity, ensuring players are fresh for competition while maintaining anaerobic capacity.
Show Worked Solution

Sample Answer

  • During pre-season, the frequency of anaerobic training would be higher at 3-4 sessions per week to build a fitness base when there are no competitive matches.
  • In-season frequency would reduce to 1-2 dedicated anaerobic sessions per week to accommodate match play and avoid overtraining.
  • Recovery time between anaerobic sessions would be shorter during pre-season (24-48 hours) compared to in-season (48-72 hours) due to the additional fatigue from competitive matches.
  • As the finals approach, frequency might further decrease to focus on quality rather than quantity, ensuring players are fresh for competition while maintaining anaerobic capacity.

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.   (10 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.
Show Worked Solution

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 286

Analyse how the different components of the FITT principle could be manipulated to create a periodised anaerobic training program for a 400 m runner.   (8 marks)

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Sample Answer 

Frequency

  • Would vary across the preparatory, competitive, and transition phases:
    • 4-5 sessions weekly during base preparation,
    • Reducing to 3-4 during competition phase to account for increased intensity and racing schedule.

Intensity

  • Progression would follow a wave-like pattern:
    • Starting with moderate anaerobic training (75-85% effort) during general preparation
    • Progressing to high-intensity (85-95%) during specific preparation
    • Peaking at maximum intensity (95-100%) during competition periods.

Time

  •  Duration of intervals would shift throughout the season:
    • Longer intervals (30-60 seconds) during base preparation to develop lactic capacity
    • Transitioning to race-specific intervals (45-55 seconds) during pre-competition
    • Including shorter, higher-intensity efforts (20-30 seconds) to develop speed during competition phases.

Type

  • Would evolve from general anaerobic exercises (hill sprints, resistance training) during preparation
  • More specific workouts mimicking race demands (track intervals at race pace) as competition approaches.

Rest intervals would be manipulated:

  • Longer recovery periods (1:4-6 work-to-rest ratio) during high-intensity phases to ensure quality
  • Shorter recovery (1:2-3 ratio) during capacity-building phases.

Further points

  • Training volume would peak during specific preparation phase before tapering down during competition phase while maintaining intensity.
  • Microcycles would include variations in intensity throughout each week, with hard anaerobic sessions separated by easy or recovery days.
  • Variations in the FITT components help prevent plateaus, reduce overtraining risk, and ensure optimal performance during key competitions.
Show Worked Solution

Sample Answer 

Frequency

  • Would vary across the preparatory, competitive, and transition phases:
    • 4-5 sessions weekly during base preparation,
    • Reducing to 3-4 during competition phase to account for increased intensity and racing schedule.

Intensity

  • Progression would follow a wave-like pattern:
    • Starting with moderate anaerobic training (75-85% effort) during general preparation
    • Progressing to high-intensity (85-95%) during specific preparation
    • Peaking at maximum intensity (95-100%) during competition periods.

Time

  •  Duration of intervals would shift throughout the season:
    • Longer intervals (30-60 seconds) during base preparation to develop lactic capacity
    • Transitioning to race-specific intervals (45-55 seconds) during pre-competition
    • Including shorter, higher-intensity efforts (20-30 seconds) to develop speed during competition phases.

Type

  • Would evolve from general anaerobic exercises (hill sprints, resistance training) during preparation
  • More specific workouts mimicking race demands (track intervals at race pace) as competition approaches.

Rest intervals would be manipulated:

  • Longer recovery periods (1:4-6 work-to-rest ratio) during high-intensity phases to ensure quality
  • Shorter recovery (1:2-3 ratio) during capacity-building phases.

Further points

  • Training volume would peak during specific preparation phase before tapering down during competition phase while maintaining intensity.
  • Microcycles would include variations in intensity throughout each week, with hard anaerobic sessions separated by easy or recovery days.
  • Variations in the FITT components help prevent plateaus, reduce overtraining risk, and ensure optimal performance during key competitions.

HMS, BM EQ-Bank 285

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.

HMS, BM EQ-Bank 284

Explain how the Time and Intensity components of the FITT principle would be implemented for a sprinter competing in a 100 m event.   (5 marks)

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Sample Answer 

  • For a 100 m sprinter, the Time component would involve short duration efforts, typically 5-15 seconds for actual sprint work, which aligns with the ATP-PCr energy system demands of the event.
  • Training sessions would include multiple repetitions (6-10) with adequate rest periods (2-5 minutes) between efforts to allow for phosphagen system recovery.
  • The Intensity component would be very high, with efforts at 90-100% of maximum speed to stimulate the appropriate energy systems and neuromuscular adaptations.
  • Progressive overload would be applied by increasing the intensity through adding resistance (e.g., weighted vests, sleds) rather than extending duration.
  • Intensity would be periodised throughout a training cycle, with varying intensities (85-100%) used depending on the phase of training (preparation vs. competition).
Show Worked Solution

Sample Answer 

  • For a 100 m sprinter, the Time component would involve short duration efforts, typically 5-15 seconds for actual sprint work, which aligns with the ATP-PCr energy system demands of the event.
  • Training sessions would include multiple repetitions (6-10) with adequate rest periods (2-5 minutes) between efforts to allow for phosphagen system recovery.
  • The Intensity component would be very high, with efforts at 90-100% of maximum speed to stimulate the appropriate energy systems and neuromuscular adaptations.
  • Progressive overload would be applied by increasing the intensity through adding resistance (e.g., weighted vests, sleds) rather than extending duration.
  • Intensity would be periodised throughout a training cycle, with varying intensities (85-100%) used depending on the phase of training (preparation vs. competition).

HMS, BM EQ-Bank 283

Describe the FITT principle and its application to anaerobic training.   (4 marks)

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Sample Answer 

  • The FITT principle is a framework that helps design effective fitness programs by focusing on Frequency (how often), Intensity (how hard), Time (duration), and Type (what kind of exercise).
  • For anaerobic training, Frequency typically involves 3-4 sessions per week to allow adequate recovery between sessions.
  • Intensity should be high (80-95% of maximum heart rate or 1RM) as anaerobic training focuses on power and speed.
  • Time for anaerobic training involves short bursts of activity (10-60 seconds) followed by rest periods.
  • Type of training includes activities like sprint intervals, plyometrics, and resistance training that utilise the ATP-PCr or lactic acid energy systems.
Show Worked Solution

Sample Answer 

  • The FITT principle is a framework that helps design effective fitness programs by focusing on Frequency (how often), Intensity (how hard), Time (duration), and Type (what kind of exercise).
  • For anaerobic training, Frequency typically involves 3-4 sessions per week to allow adequate recovery between sessions.
  • Intensity should be high (80-95% of maximum heart rate or 1RM) as anaerobic training focuses on power and speed.
  • Time for anaerobic training involves short bursts of activity (10-60 seconds) followed by rest periods.
  • Type of training includes activities like sprint intervals, plyometrics, and resistance training that utilise the ATP-PCr or lactic acid energy systems.

HMS, BM EQ-Bank 278

Analyse how the type component of the FITT principle can be manipulated to improve aerobic capacity in team sport athletes.   (8 marks)

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Sample Answer – Any 3 – 4 of the following in depth

Game-based conditioning::

  • Small-sided games (3v3 to 6v6) can be designed to maintain high heart rates (70-85% MHR) while developing sport-specific movement patterns and decision-making.
  • These games provide high transfer to competition while maintaining athlete motivation and engagement compared to traditional aerobic training.

Sport-specific interval training:

  • Intervals can be designed to replicate the movement patterns and work-to-rest ratios of specific sports.
  • For example, basketball players might perform court-length sprints, defensive slides, and jumping combinations rather than generic running.
  • This enhances transfer of aerobic development to game performance.

Circuit training:

  • Circuits combining aerobic exercises with sport-specific skills can effectively develop aerobic capacity while maintaining technical proficiency.
  • By manipulating work periods, rest intervals, and exercise selection, coaches can create appropriate aerobic training stimulus while reinforcing skill development.

Cross-training:

  • Utilising different aerobic training modalities (cycling, swimming, rowing) can provide effective aerobic stimulus while reducing orthopedic stress from sport-specific movements.
  • This is particularly valuable during heavy competition periods or for athletes returning from injury.

Fartlek training:

  • Incorporating variable-intensity training with sport-specific movements allows athletes to develop aerobic capacity in a manner that mimics the unpredictable nature of team sports.
  • Sessions can be structured or unstructured depending on the training phase and athlete needs.

Environmental manipulation:

  • Changing training environments (sand, hills, water) can increase training stimulus while maintaining sport-specific movement patterns.
  • For example, beach volleyball players performing footwork drills in sand increases intensity while enhancing sport specificity.

High-intensity aerobic intervals:

  • Team sport athletes benefit from high-intensity intervals (85-95% MHR) that develop both aerobic power and lactate threshold.
  • These intervals must be carefully designed to match sport demands and recovery capacities.

Most effective approach:

  • Integrates multiple training types throughout a periodised program, with greater emphasis on general aerobic development in the preparatory phase and increasing sport-specificity as competition approaches.
Show Worked Solution

Sample Answer – Any 3 – 4 of the following in depth

Game-based conditioning:

  • Small-sided games (3v3 to 6v6) can be designed to maintain high heart rates (70-85% MHR) while developing sport-specific movement patterns and decision-making.
  • These games provide high transfer to competition while maintaining athlete motivation and engagement compared to traditional aerobic training.

Sport-specific interval training:

  • Intervals can be designed to replicate the movement patterns and work-to-rest ratios of specific sports.
  • For example, basketball players might perform court-length sprints, defensive slides, and jumping combinations rather than generic running.
  • This enhances transfer of aerobic development to game performance.

Circuit training:

  • Circuits combining aerobic exercises with sport-specific skills can effectively develop aerobic capacity while maintaining technical proficiency.
  • By manipulating work periods, rest intervals, and exercise selection, coaches can create appropriate aerobic training stimulus while reinforcing skill development.

Cross-training:

  • Utilising different aerobic training modalities (cycling, swimming, rowing) can provide effective aerobic stimulus while reducing orthopedic stress from sport-specific movements.
  • This is particularly valuable during heavy competition periods or for athletes returning from injury.

Fartlek training:

  • Incorporating variable-intensity training with sport-specific movements allows athletes to develop aerobic capacity in a manner that mimics the unpredictable nature of team sports.
  • Sessions can be structured or unstructured depending on the training phase and athlete needs.

Environmental manipulation:

  • Changing training environments (sand, hills, water) can increase training stimulus while maintaining sport-specific movement patterns.
  • For example, beach volleyball players performing footwork drills in sand increases intensity while enhancing sport specificity.

High-intensity aerobic intervals:

  • Team sport athletes benefit from high-intensity intervals (85-95% MHR) that develop both aerobic power and lactate threshold.
  • These intervals must be carefully designed to match sport demands and recovery capacities.

Most effective approach:

  • Integrates multiple training types throughout a periodised program, with greater emphasis on general aerobic development in the preparatory phase and increasing sport-specificity as competition approaches.

HMS, BM EQ-Bank 282 MC

Which of the following is the most accurate definition of the 'Intensity' component of the FITT principle when applied to anaerobic training?

  1. The number of training sessions performed each week
  2. The duration of each workout or exercise session
  3. The level of exertion or effort during the activity expresed as a percentage of maximum heart rate or 1RM
  4. The specific exercise selection within the workout plan
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Show Worked Solution

Consider Option C: The level of exertion or effort during the activity expressed as a percentage of maximum heart rate or 1RM

  • Intensity refers to how hard an individual is exercising, often measured as a percentage of maximum heart rate or 1RM (one-repetition maximum).

Other Options:

  • A is incorrect: Describes the Frequency component of FITT.
  • B is incorrect: Describes the Time component of FITT.
  • D is incorrect: Describes the Type component of FITT.

HMS, BM EQ-Bank 281 MC

A basketball player is designing an anaerobic training program based on the FITT principle. Which of the following represents the most appropriate application of the principle for this athlete?

  1. Training 5-6 days per week at 40-50% of maximum heart rate for 60 minutes of continuous jogging
  2. Training 3-4 days per week at 80-90% of maximum heart rate for 20-30 seconds with 60-90 second rest periods
  3. Training 2 days per week at 60-70% of maximum heart rate for 45 minutes of cycling
  4. Training 1 day per week at 95-100% of maximum heart rate for 3 minutes of continuous sprinting
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Show Worked Solution

Consider Option B: Training 3-4 days per week at 80-90% of maximum heart rate for 20-30 seconds with 60-90 second rest periods

  • This properly represents anaerobic training with appropriate frequency (3-4 days), high intensity (80-90% MHR), appropriate time intervals (20-30 seconds), and incorporates rest periods needed for anaerobic work.

Other Options:

  • A is incorrect: Describes aerobic training (lower intensity, longer duration).
  • C is incorrect: Describes aerobic training with moderate intensity and longer duration.
  • D is incorrect: Frequency too low (only 1 day per week) and 3 minutes of continuous sprinting at near-maximum intensity not sustainable as an anaerobic activity.

HMS, BM EQ-Bank 280 MC

The FITT principle includes which of the following components?

  1. Frequency, Intensity, Time, Type
  2. Flexibility, Intensity, Training, Threshold
  3. Frequency, Intervals, Timing, Technique
  4. Function, Intensity, Time, Type
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Show Worked Solution

Consider Option A: Frequency, Intensity, Time, Type

  • The FITT principle stands for Frequency, Intensity, Time, and Type.

Other Options:

  • B is incorrect: Flexibility and Threshold are not part of the FITT acronym.
  • C is incorrect: Intervals, Timing, and Technique are not part of the FITT acronym.
  • D is incorrect: Function is not part of the FITT acronym.

HMS, BM EQ-Bank 279

Evaluate the effectiveness of different aerobic training methods for developing a marathon runner's conditioning program based on the FITT principle.   (10 marks)

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Sample Answer 

Long Slow Distance (LSD) training:

  • Frequency: 1-2 sessions per week
  • Intensity: Low-moderate (60-70% MHR)
  • Time: 90-180 minutes
  • Type: Continuous running at conversational pace
  • Effectiveness:
    • Highly effective for developing basic aerobic endurance, capillarization, and fat metabolism.
    • Builds mitochondrial density and enhances the ability to sustain prolonged efforts.
    • May not adequately develop lactate threshold or running economy needed for optimal marathon performance if used exclusively.

Tempo/Threshold training:

  • Frequency: 1-2 sessions per week
  • Intensity: Moderate-high (75-85% MHR, at or just below lactate threshold)
  • Time: 20-60 minutes of continuous effort or 3-5 x 5-15 minute intervals
  • Type: Sustained running at a challenging but manageable pace
  • Effectiveness:
    • Highly effective for improving lactate threshold, which is critical for marathon performance.
    • Develops the ability to clear lactate at race pace, enhancing sustainable pace.
    • Research shows strong correlation between lactate threshold and marathon performance.

Interval training:

  • Frequency: 1 session per week
  • Intensity: High (85-95% MHR)
  • Time: 3-5 x 3-5 minutes with equal recovery
  • Type: Structured repeats at faster than marathon pace
  • Effectiveness:
    • Moderately effective for marathon training as it develops VO2 max and running economy.
    • Less specific to marathon demands than tempo training but valuable for improving overall aerobic capacity and efficiency.
    • Should be used sparingly in marathon programs to avoid excessive fatigue.

Integrated program approach:

  • The most effective marathon training programs incorporate all three methods in appropriate proportions, with approximately 70-80% of training volume at low intensity (LSD) and 20-30% at moderate-high intensity (tempo and intervals).
  • Periodisation is crucial, with greater emphasis on volume (LSD) in early phases and increasing intensity (tempo and intervals) as race date approaches.
  • Individual response should determine the precise balance of methods, with more experienced runners typically benefiting from higher proportions of quality work.

Conclusion:

  • No single aerobic training method is sufficient for optimal marathon preparation
  • LSD and tempo training should form the foundation of a marathon program
  • Strategic integration of methods based on the FITT principle offers the most effective approach to marathon training
  • Individual factors including experience, injury history, and physiological profile must influence the specific application of the FITT principle for each runner
Show Worked Solution

Sample Answer 

Long Slow Distance (LSD) training:

  • Frequency: 1-2 sessions per week
  • Intensity: Low-moderate (60-70% MHR)
  • Time: 90-180 minutes
  • Type: Continuous running at conversational pace
  • Effectiveness:
    • Highly effective for developing basic aerobic endurance, capillarization, and fat metabolism.
    • Builds mitochondrial density and enhances the ability to sustain prolonged efforts.
    • May not adequately develop lactate threshold or running economy needed for optimal marathon performance if used exclusively.

Tempo/Threshold training:

  • Frequency: 1-2 sessions per week
  • Intensity: Moderate-high (75-85% MHR, at or just below lactate threshold)
  • Time: 20-60 minutes of continuous effort or 3-5 x 5-15 minute intervals
  • Type: Sustained running at a challenging but manageable pace
  • Effectiveness:
    • Highly effective for improving lactate threshold, which is critical for marathon performance.
    • Develops the ability to clear lactate at race pace, enhancing sustainable pace.
    • Research shows strong correlation between lactate threshold and marathon performance.

Interval training:

  • Frequency: 1 session per week
  • Intensity: High (85-95% MHR)
  • Time: 3-5 x 3-5 minutes with equal recovery
  • Type: Structured repeats at faster than marathon pace
  • Effectiveness:
    • Moderately effective for marathon training as it develops VO2 max and running economy.
    • Less specific to marathon demands than tempo training but valuable for improving overall aerobic capacity and efficiency.
    • Should be used sparingly in marathon programs to avoid excessive fatigue.

Integrated program approach:

  • The most effective marathon training programs incorporate all three methods in appropriate proportions, with approximately 70-80% of training volume at low intensity (LSD) and 20-30% at moderate-high intensity (tempo and intervals).
  • Periodisation is crucial, with greater emphasis on volume (LSD) in early phases and increasing intensity (tempo and intervals) as race date approaches.
  • Individual response should determine the precise balance of methods, with more experienced runners typically benefiting from higher proportions of quality work.

Conclusion:

  • No single aerobic training method is sufficient for optimal marathon preparation
  • LSD and tempo training should form the foundation of a marathon program
  • Strategic integration of methods based on the FITT principle offers the most effective approach to marathon training
  • Individual factors including experience, injury history, and physiological profile must influence the specific application of the FITT principle for each runner

HMS, BM EQ-Bank 277

Explain how you would apply each component of the FITT principle when designing an aerobic training program for a recreational tennis player.   (5 marks)

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Sample Answer

Frequency:

  • 3-4 sessions per week with 24-48 hours between sessions to allow for recovery while providing sufficient training stimulus.
  • This accounts for the recreational player’s likely participation in tennis matches 1-2 times per week.

Intensity:

  • Primarily moderate intensity (65-75% MHR) for continuous training sessions to develop aerobic base, with one session per week at higher intensity (75-85% MHR) using intervals to develop lactate threshold.
  • Heart rate monitoring or Rating of Perceived Exertion (12-14 on Borg scale) can be used to ensure appropriate intensity.

Time:

  • 20-40 minutes per aerobic training session, with progressive increases of 5-10% every 2 weeks as adaptation occurs.
  • Interval sessions would include work periods of 2-4 minutes with 1-2 minute recovery periods, totaling 20-30 minutes of training time.

Type:

  • A variety of training modes including court-based movement patterns, continuous running, and interval training with tennis-specific movements.
  • Incorporating the racquet during some conditioning sessions increases specificity and maintains technical skill development.

Progression:

  • The program would gradually increase in all components over an 8-12 week period, with monitoring of adaptation through tennis-specific fitness tests and on-court performance.
Show Worked Solution

Sample Answer

Frequency:

  • 3-4 sessions per week with 24-48 hours between sessions to allow for recovery while providing sufficient training stimulus.
  • This accounts for the recreational player’s likely participation in tennis matches 1-2 times per week.

Intensity:

  • Primarily moderate intensity (65-75% MHR) for continuous training sessions to develop aerobic base, with one session per week at higher intensity (75-85% MHR) using intervals to develop lactate threshold.
  • Heart rate monitoring or Rating of Perceived Exertion (12-14 on Borg scale) can be used to ensure appropriate intensity.

Time:

  • 20-40 minutes per aerobic training session, with progressive increases of 5-10% every 2 weeks as adaptation occurs.
  • Interval sessions would include work periods of 2-4 minutes with 1-2 minute recovery periods, totaling 20-30 minutes of training time.

Type:

  • A variety of training modes including court-based movement patterns, continuous running, and interval training with tennis-specific movements.
  • Incorporating the racquet during some conditioning sessions increases specificity and maintains technical skill development.

Progression:

  • The program would gradually increase in all components over an 8-12 week period, with monitoring of adaptation through tennis-specific fitness tests and on-court performance.

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?

  1. Week 1-2: 60 min; Week 3-4: 45 min; Week 5-6: 30 min; Week 7-8: 20 min
  2. Week 1-8: Consistent 45 min sessions throughout the program
  3. Week 1-2: 60 min; Week 3-8: 90 min with no further progression
  4. Week 1-2: 30 min; Week 3-4: 40 min; Week 5-6: 50 min; Week 7-8: 60 min
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Show Worked Solution

Consider Option D: Week 1-2: 30 min; Week 3-4: 40 min; Week 5-6: 50 min; Week 7-8: 60 min

  • Progressively increasing training duration from 30 to 60 minutes follows the principle of progressive overload needed for adaptation in aerobic endurance.

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: An immediate jump from 60 to 90 minutes with no further progression is too large an increase and lacks ongoing progression.

HMS, BM EQ-Bank 275 MC

Which heart rate zone should a hockey player target during the aerobic development phase of their training program based on the FITT principle?

  1. 50-60% of maximum heart rate
  2. 60-70% of maximum heart rate
  3. 70-80% of maximum heart rate
  4. 80-90% of maximum heart rate
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Show Worked Solution

Consider Option C: 70-80% of maximum heart rate

  • Zone 3 (70-80% of maximum heart rate) represents the aerobic training zone that optimally develops aerobic capacity and lactate threshold.

Other Options:

  • A is incorrect: Zone 1 is too low for effective aerobic development and represents recovery intensity.
  • B is incorrect: Zone 2 represents low-moderate intensity that would develop basic endurance but not optimize aerobic capacity.
  • D is incorrect: Zone 4 represents high-intensity training that would develop anaerobic capacity more than aerobic capacity.

HMS, BM EQ-Bank 274 MC

A cross-country runner wants to improve their aerobic capacity. Which frequency component of the FITT principle is most appropriate for their training program?

  1. Training once per week with high intensity
  2. Training twice per week with moderate intensity
  3. Training 4-5 times per week with moderate-high intensity
  4. Training daily with maximum intensity
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Show Worked Solution

Consider Option C: Training 4-5 times per week with moderate-high intensity

  • Provides sufficient frequency for aerobic adaptations while allowing adequate recovery.

Other Options:

  • A is incorrect: Once weekly is insufficient frequency to develop aerobic capacity regardless of intensity.
  • B is incorrect: Twice weekly is below the minimum frequency needed for optimal aerobic development.
  • D is incorrect: Daily maximum intensity training would not allow sufficient recovery and could lead to overtraining.

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
Show Worked Solution

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?

  1. Frequency: 1-2 times per week; Intensity: 95% max heart rate; Time: 5-10 minutes; Type: Sprint training
  2. Frequency: 3-4 times per week; Intensity: 70-85% max heart rate; Time: 30-45 minutes; Type: Continuous training
  3. Frequency: daily training; Intensity: 50-60% max heart rate; Time: 60+ minutes; Type: Long slow distance
  4. Frequency: 2-3 times per week; Intensity: maximal effort; Time: 15-20 minutes; Type: Resistance training
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Consider Option B:  Weeks 1-2: 15-20 minutes; Weeks 3-4: 20-25 minutes; Weeks 5-6: 25-30 minutes

  • 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.
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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 270

Explain how you would apply the FITT principle when designing an aerobic training program for an adolescent soccer player focusing on pre-season conditioning.   (5 marks)

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Sample Answer

Frequency:

  • Begin with 3 sessions per week in early pre-season, gradually increasing to 4 sessions as adaptation occurs.
  • Consider the adolescent’s overall training load including technical sessions and physical education classes to prevent overtraining.

Intensity:

  • Start at moderate intensity (65-70% MHR) for the first 2-3 weeks to establish base fitness, progressing to moderate-high intensity (70-80% MHR) as conditioning improves.
  • Use RPE (Rating of Perceived Exertion) scale of 12-14 initially, progressing to 14-16 to accommodate growth and development considerations.

Time:

  • Begin with 20-30 minute sessions and gradually increase to 35-45 minutes as fitness improves.
  • For interval training, start with shorter intervals (e.g., 3 minutes work, 2 minutes recovery) and progress to longer work periods (4-5 minutes) with shorter recovery (1-2 minutes).

Type:

  • Incorporate varied training modalities including continuous running, fartlek training, and soccer-specific intervals using the ball.
  • Small-sided games (3v3, 4v4) with adjusted work-to-rest ratios provide sport-specific conditioning while maintaining motivation for the adolescent athlete.

Progession:

  • Should be more gradual for adolescents than adults (approximately 5-10% increase in volume or intensity every 2 weeks), with careful monitoring for signs of fatigue or growth-related issues.
Show Worked Solution

Sample Answer

Frequency:

  • Begin with 3 sessions per week in early pre-season, gradually increasing to 4 sessions as adaptation occurs.
  • Consider the adolescent’s overall training load including technical sessions and physical education classes to prevent overtraining.

Intensity:

  • Start at moderate intensity (65-70% MHR) for the first 2-3 weeks to establish base fitness, progressing to moderate-high intensity (70-80% MHR) as conditioning improves.
  • Use RPE (Rating of Perceived Exertion) scale of 12-14 initially, progressing to 14-16 to accommodate growth and development considerations.

Time:

  • Begin with 20-30 minute sessions and gradually increase to 35-45 minutes as fitness improves.
  • For interval training, start with shorter intervals (e.g., 3 minutes work, 2 minutes recovery) and progress to longer work periods (4-5 minutes) with shorter recovery (1-2 minutes).

Type:

  • Incorporate varied training modalities including continuous running, fartlek training, and soccer-specific intervals using the ball.
  • Small-sided games (3v3, 4v4) with adjusted work-to-rest ratios provide sport-specific conditioning while maintaining motivation for the adolescent athlete.

Progression:

  • Should be more gradual for adolescents than adults (approximately 5-10% increase in volume or intensity every 2 weeks), with careful monitoring for signs of fatigue or growth-related issues.

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.
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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.

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 268

Outline how the 'Frequency' component of the FITT principle differs for aerobic and anaerobic training programs.   (3 marks)

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Sample Answer

  • Aerobic training programs typically include 3-5 sessions per week as they can be performed on consecutive days due to faster recovery of the aerobic system and lower neuromuscular fatigue.
  • Anaerobic training programs require more recovery time between sessions due to higher neuromuscular fatigue and greater muscle damage, typically limiting frequency to 2-4 sessions per week with 48-72 hours between high-intensity sessions.
  • Both programs need to consider the individual’s fitness level, with beginners requiring fewer sessions per week (2-3) compared to advanced athletes (4-6) to allow adequate recovery and adaptation.
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Sample Answer

  • Aerobic training programs typically include 3-5 sessions per week as they can be performed on consecutive days due to faster recovery of the aerobic system and lower neuromuscular fatigue.
  • Anaerobic training programs require more recovery time between sessions due to higher neuromuscular fatigue and greater muscle damage, typically limiting frequency to 2-4 sessions per week with 48-72 hours between high-intensity sessions.
  • Both programs need to consider the individual’s fitness level, with beginners requiring fewer sessions per week (2-3) compared to advanced athletes (4-6) to allow adequate recovery and adaptation.

HMS, BM EQ-Bank 267

Outline how the 'Time' component of the FITT principle should be applied when designing an anaerobic training program.   (3 marks)

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Sample Answer

  • The time component for anaerobic training involves both work interval duration and total session duration, with work intervals typically lasting 10-60 seconds depending on the energy system targeted.
  • Total session duration is usually shorter than aerobic sessions (15-30 minutes of actual high-intensity work) due to the higher intensity and greater physiological stress.
  • Progression of the time component should be gradual (increasing by 5-10% per week) to allow adaptation while avoiding overtraining, with consideration for the athlete’s recovery ability and sport requirements.
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Sample Answer

  • The time component for anaerobic training involves both work interval duration and total session duration, with work intervals typically lasting 10-60 seconds depending on the energy system targeted.
  • Total session duration is usually shorter than aerobic sessions (15-30 minutes of actual high-intensity work) due to the higher intensity and greater physiological stress.
  • Progression of the time component should be gradual (increasing by 5-10% per week) to allow adaptation while avoiding overtraining, with consideration for the athlete’s recovery ability and sport requirements.

HMS, BM EQ-Bank 266

Describe how you would apply the 'Intensity' component of the FITT principle when designing an aerobic training program for a basketball player.   (3 marks)

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Sample Answer

Initial phase:

  • Moderate intensity (65-75% MHR) to develop aerobic base, focusing on longer continuous training sessions to improve cardiac efficiency and foundation endurance.

Development phase:

  • Moderate-high intensity (75-85% MHR) incorporating interval training to develop the lactate threshold, which is crucial for basketball players who need to recover quickly between high-intensity bursts.

Sport-specific phase:

  • Game-intensity training (70-90% MHR with variations) using basketball-specific drills and small-sided games to simulate match demands while maintaining the training stimulus.
Show Worked Solution

Sample Answer

Initial phase:

  • Moderate intensity (65-75% MHR) to develop aerobic base, focusing on longer continuous training sessions to improve cardiac efficiency and foundation endurance.

Development phase:

  • Moderate-high intensity (75-85% MHR) incorporating interval training to develop the lactate threshold, which is crucial for basketball players who need to recover quickly between high-intensity bursts.

Sport-specific phase:

  • Game-intensity training (70-90% MHR with variations) using basketball-specific drills and small-sided games to simulate match demands while maintaining the training stimulus.

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?

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

  • 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 264 MC

A tennis player wants to improve court-specific endurance. Which application of the 'Type' component of the FITT principle would be most effective?

  1. Weight training focusing on maximum strength with 2-minute rest periods
  2. Long slow distance running on a treadmill for 45 minutes continuously
  3. Swimming laps to develop general cardiovascular fitness
  4. Court-based interval training with movement patterns specific to tennis
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Consider Option D: Court-based interval training with movement patterns specific to tennis

  • Court-based interval training with movement patterns specific to tennis follows the specificity principle, making it most effective for improving tennis-specific endurance.

Other Options:

  • A is incorrect: Weight training primarily develops strength, not endurance, and lacks tennis-specific movement patterns.
  • B is incorrect: Treadmill running is continuous forward motion that doesn’t match the multi-directional nature of tennis.
  • C is incorrect: Swimming uses different muscle groups and movement patterns than tennis, limiting transfer to court performance.

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?

  1. 30-40% of maximum heart rate
  2. 50-60% of maximum heart rate
  3. 65-75% of maximum heart rate
  4. 85-95% of maximum heart rate
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Show Worked Solution

Consider Option C: 65-75% of maximum heart rate

  • 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.

HMS, BM EQ-Bank 262 MC

A swimmer aims to improve their anaerobic capacity for 100 m sprint events. Which training program based on the FITT principle is most appropriate?

  1. Frequency: daily; Intensity: 60% MHR; Time: 45 minutes; Type: continuous swimming
  2. Frequency: 3-4 times per week; Intensity: 85-95% MHR; Time: 20-30 minutes; Type: interval training
  3. Frequency: twice weekly; Intensity: 70% MHR; Time: 60 minutes; Type: fartlek training
  4. Frequency: 5 times per week; Intensity: 65-75% MHR; Time: 90 minutes; Type: long slow distance
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Consider Option B: Frequency: 3-4 times per week; Intensity: 85-95% MHR; Time: 20-30 minutes; Type: interval training

  • Anaerobic capacity for sprint events requires high-intensity interval training at 85-95% MHR with adequate recovery between sessions (3-4 times per week).

Other Options:

  • A is incorrect: Daily training with moderate intensity and longer duration targets aerobic capacity, not anaerobic capacity.
  • C is incorrect: Twice weekly is insufficient frequency, and 70% MHR is too low intensity for anaerobic development.
  • D is incorrect: This program describes typical endurance training focusing on aerobic capacity, not anaerobic development for sprinting.