Aerobic vs Anaerobic training

HMS, BM EQ-Bank 985

Analyse different anaerobic interval training methods for individual sports versus team sports, including examples of contemporary training approaches. (8 marks)

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Sample Answer

Overview Statement:

Anaerobic interval training methods differ significantly between individual and team sports.
Work intervals, recovery periods, and contemporary approaches interact with sport demands.
These relationships determine optimal performance outcomes.

Component Relationship 1: Work-Rest Patterns

Individual sports use longer intervals (60-90 seconds) with complete recovery (3-5 minutes).
This connects to the need for maximum quality in each effort.
A 100m sprinter performs 6 x 60m sprints at 95% intensity because each sprint must replicate race speed.
Complete recovery enables consistent technique maintenance.
This pattern reveals that individual sports prioritise movement quality over quantity.

Component Relationship 2: Recovery Demands

Team sports employ shorter intervals (20-30 seconds) with incomplete rest.
These patterns influence the development of repeated sprint ability.
Soccer players perform 8 x 30-second efforts with 45-second recovery which mirrors game demands.
Incomplete recovery causes players to adapt to performing under fatigue.
The significance is team sports require sustained performance despite tiredness.

Contemporary Methods and Implications:

Sprint Interval Training (SIT) combines maximal efforts with extended recovery.
High Intensity Interval Training (HIIT) offers flexible work-to-rest ratios.
SIT protocols of 4-6 x 30-second all-out efforts lead to improved power across both sport types.
HIIT adapts to specific needs: 30:30 for teams, 4min:2min for endurance events.
Therefore, contemporary methods provide time-efficient training for diverse sporting demands.

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Sample Answer

Overview Statement:

Anaerobic interval training methods differ significantly between individual and team sports.
Work intervals, recovery periods, and contemporary approaches interact with sport demands.
These relationships determine optimal performance outcomes.

Component Relationship 1: Work-Rest Patterns

Individual sports use longer intervals (60-90 seconds) with complete recovery (3-5 minutes).
This connects to the need for maximum quality in each effort.
A 100m sprinter performs 6 x 60m sprints at 95% intensity because each sprint must replicate race speed.
Complete recovery enables consistent technique maintenance.
This pattern reveals that individual sports prioritise movement quality over quantity.

Component Relationship 2: Recovery Demands

Team sports employ shorter intervals (20-30 seconds) with incomplete rest.
These patterns influence the development of repeated sprint ability.
Soccer players perform 8 x 30-second efforts with 45-second recovery which mirrors game demands.
Incomplete recovery causes players to adapt to performing under fatigue.
The significance is team sports require sustained performance despite tiredness.

Contemporary Methods and Implications:

Sprint Interval Training (SIT) combines maximal efforts with extended recovery.
High Intensity Interval Training (HIIT) offers flexible work-to-rest ratios.
SIT protocols of 4-6 x 30-second all-out efforts lead to improved power across both sport types.
HIIT adapts to specific needs: 30:30 for teams, 4min:2min for endurance events.
Therefore, contemporary methods provide time-efficient training for diverse sporting demands.

HMS, BM EQ-Bank 788 MC

An athlete performed two different training methods on separate days. The table shows the physiological and performance results from each session.

\begin{array} {|l|l|l|l|l|}
\hline \textbf{Training} & \textbf{Blood} & \textbf{Post Exercise} & \textbf{Time to} \\
\textbf{Method} & \textbf{Lactate} & \textbf{Oxygen Consumption} & \textbf{Exhaustion} \\
\hline \text{Method X} & \text{High} & \text{Moderate} & \text{20 minutes} \\
\hline \text{Method Y} & \text{Very high} & \text{High} & \text{15 minutes} \\
\hline \end{array}

Which of the following BEST identifies Methods X and Y?

Method X is HIIT, Method Y is continuous training
Method X is continuous training, Method Y is HIIT
Method X is SIT, Method Y is HIIT
Method X is HIIT, Method Y is SIT

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\(D\)

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Consider Option D:

Method X shows high (but not very high) blood lactate, moderate EPOC, and longer time to exhaustion (20 minutes), consistent with HIIT which typically involves high but not maximal intensity.
Method Y shows very high blood lactate, high EPOC, and shorter time to exhaustion (15 minutes), consistent with SIT which involves supramaximal intensity and creates greater physiological stress per unit time.

Other Options:

A is incorrect: Continuous training would produce lower blood lactate levels than HIIT, not higher as shown for Method Y.
B is incorrect: Continuous training typically produces moderate lactate levels and has longer time to exhaustion than HIIT, inconsistent with the data shown.
C is incorrect: SIT typically produces higher blood lactate and EPOC than HIIT due to its supramaximal intensity, so this order would be inconsistent with the physiological markers shown in the table.

\(\Rightarrow D\)

HMS, BM EQ-Bank 787 MC

A basketball team has been performing the following training session:

4 minutes of high-intensity basketball-specific drills (85 - 90% maximum effort)
2 minutes of active recovery (light jogging)
6 total rounds

Which statement BEST describes this training method and its primary energy system target?

This is HIIT, primarily targeting the ATP-PCr system
This is SIT, primarily targeting the glycolytic system
This is HIIT, primarily targeting the glycolytic and aerobic systems
This is SIT, primarily targeting the ATP-PCr and aerobic systems

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\(C\)

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Consider Option C:

The session describes High Intensity Interval Training (HIIT) with relatively long work intervals (4 minutes) at high but not maximal intensity (85 – 90%), with a \(2:1\) work-to-rest ratio.
This duration and intensity primarily challenges both the glycolytic system during the high-intensity phases and the aerobic system throughout.

Other Options:

A is incorrect: The ATP-PCr system is dominant only in the first 10 – 15 seconds of high-intensity exercise; 4 minute intervals would primarily challenge glycolytic and aerobic systems.
B is incorrect: SIT involves shorter (typically 30 seconds), maximal effort intervals with longer recovery periods, unlike the 4 minute work intervals described.
D is incorrect: SIT uses supramaximal intensities for very short durations, not the 4 minute intervals at 85 – 90% effort described, and would not primarily target the combination of ATP-PCr and aerobic systems.

\(\Rightarrow C\)

HMS, BM EQ-Bank 782

Explain how a soccer coach could design an effective anaerobic interval training session that addresses the specific movement patterns and energy demands of soccer players. (5 marks)

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Sample Answer

High-intensity intervals should include directional changes and ball control skills. This works because soccer requires sprinting while changing direction and controlling the ball. For example, 15-second sprints with turns, acceleration, and dribbling at 90% effort. As a result, players develop the explosive power needed for match situations.
Work-to-rest ratios of 1:2 match soccer’s stop-start nature. The reason for this is players need partial recovery to simulate match conditions. Sessions include 30-second high-intensity efforts with 60-second active recovery. Therefore, players improve their ability to repeat sprints throughout a 90-minute match.
Session duration of 20-30 minutes reflects actual high-intensity match time. This approach succeeds because it matches the total sprinting time in real games. Coaches progress from 1:3 ratios early season to 1:1 near competition. Consequently, players reach peak fitness when matches become most important.
Including soccer-specific movements prevents fitness without skill. It functions by combining conditioning with technical practice. Players perform shuttles with passing or defensive slides with direction changes. Hence, fitness improvements transfer directly to match performance.

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Sample Answer

High-intensity intervals should include directional changes and ball control skills. This works because soccer requires sprinting while changing direction and controlling the ball. For example, 15-second sprints with turns, acceleration, and dribbling at 90% effort. As a result, players develop the explosive power needed for match situations.
Work-to-rest ratios of 1:2 match soccer’s stop-start nature. The reason for this is players need partial recovery to simulate match conditions. Sessions include 30-second high-intensity efforts with 60-second active recovery. Therefore, players improve their ability to repeat sprints throughout a 90-minute match.
Session duration of 20-30 minutes reflects actual high-intensity match time. This approach succeeds because it matches the total sprinting time in real games. Coaches progress from 1:3 ratios early season to 1:1 near competition. Consequently, players reach peak fitness when matches become most important.
Including soccer-specific movements prevents fitness without skill. It functions by combining conditioning with technical practice. Players perform shuttles with passing or defensive slides with direction changes. Hence, fitness improvements transfer directly to match performance.

HMS, BM EQ-Bank 781

Compare the work-to-rest ratios that would be appropriate for anaerobic interval training programs for the following athletes:

A 100 metre sprinter
A 400 metre runner
A basketball player. (5 marks)

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Sample Answer

Similarities:

All three athletes use anaerobic interval training with high-intensity work periods
Each requires structured rest periods for energy recovery
Training ratios change throughout the season based on competition needs
Work intervals always involve maximal or near-maximal effort

Differences:

100m Sprinter:
- Work-to-rest ratio: 1:8-10 (10 second sprint, 80-100 seconds recovery)
- Allows complete ATP-PCr replenishment between efforts
- Focuses on pure speed and power development
400m Runner:
- Work-to-rest ratio: 1:2-3 (45 second sprint, 2-3 minutes recovery)
- Develops ability to work with lactic acid build-up
- Targets both ATP-PCr and glycolytic systems
Basketball Player:
- Work-to-rest ratio: 1:1-2 (30 second sprint, 30-60 seconds recovery)
- Simulates game conditions with minimal recovery
- Prepares for continuous play with brief rest periods

Rationale:

These ratios match each sport’s specific energy demands.
Sprinters need full recovery for maximum power.
Middle-distance runners must handle fatigue from lactic acid.
Basketball players need repeated efforts with short breaks.

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Sample Answer

Similarities:

All three athletes use anaerobic interval training with high-intensity work periods
Each requires structured rest periods for energy recovery
Training ratios change throughout the season based on competition needs
Work intervals always involve maximal or near-maximal effort

Differences:

100m Sprinter:
- Work-to-rest ratio: 1:8-10 (10 second sprint, 80-100 seconds recovery)
- Allows complete ATP-PCr replenishment between efforts
- Focuses on pure speed and power development
400m Runner:
- Work-to-rest ratio: 1:2-3 (45 second sprint, 2-3 minutes recovery)
- Develops ability to work with lactic acid build-up
- Targets both ATP-PCr and glycolytic systems
Basketball Player:
- Work-to-rest ratio: 1:1-2 (30 second sprint, 30-60 seconds recovery)
- Simulates game conditions with minimal recovery
- Prepares for continuous play with brief rest periods

Rationale:

These ratios match each sport’s specific energy demands.
Sprinters need full recovery for maximum power.
Middle-distance runners must handle fatigue from lactic acid.
Basketball players need repeated efforts with short breaks.

HMS, BM EQ-Bank 779

A netball coach is planning to implement anaerobic interval training for her team during preseason.

Outline THREE key features of anaerobic interval training. (3 marks)

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Sample Answer – Any THREE of the following

High-intensity exercise bouts (85-95% maximum effort). Alternated with recovery periods of lower intensity or rest.
Work intervals typically range from 15 seconds to 2 minutes. This targets the ATP-PCr and glycolytic energy systems.
Rest periods allow partial but not complete recovery. Work-to-rest ratios usually between 1:1 and 1:3.
Produces significant lactic acid during exercise. Athletes learn to work despite this discomfort.
Can include sport-specific movement patterns. Matches the intensity and timing of competition demands.
Allows more high-intensity work than continuous training. Total volume achieved through multiple intervals.
Improves both aerobic and anaerobic fitness. Particularly effective for sports with varied intensity.
Recovery periods can be active or passive. Active recovery helps remove waste products between efforts.

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Sample Answer – Any THREE of the following

High-intensity exercise bouts (85-95% maximum effort). Alternated with recovery periods of lower intensity or rest.
Work intervals typically range from 15 seconds to 2 minutes. This targets the ATP-PCr and glycolytic energy systems.
Rest periods allow partial but not complete recovery. Work-to-rest ratios usually between 1:1 and 1:3.
Produces significant lactic acid during exercise. Athletes learn to work despite this discomfort.
Can include sport-specific movement patterns. Matches the intensity and timing of competition demands.
Allows more high-intensity work than continuous training. Total volume achieved through multiple intervals.
Improves both aerobic and anaerobic fitness. Particularly effective for sports with varied intensity.
Recovery periods can be active or passive. Active recovery helps remove waste products between efforts.

HMS, BM EQ-Bank 777

Katie is a 15-year-old cross-country runner who has been advised by her coach to incorporate continuous training into her program.

Explain the impact of continuous aerobic training on her physical fitness and performance. In your response, make reference to relevant energy systems. (5 marks)

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Sample Answer

Continuous training at 70-80% MHR strengthens Katie’s heart. This occurs because sustained aerobic work makes the heart muscle work consistently. Her heart pumps more blood with each beat and delivers more oxygen to muscles. As a result, Katie’s heart works more efficiently during long races.
Regular aerobic training improves how Katie’s muscles use oxygen. The reason for this is the aerobic energy system becomes the main fuel source during continuous work. Her muscles develop more small blood vessels and produce energy more efficiently. Consequently, she can run at faster speeds while still using oxygen for energy.
Continuous training allows Katie to run longer before getting tired. It functions by training her body to clear waste products while running. She can maintain her race pace for extended periods using her aerobic system. Therefore, Katie performs better in cross-country events that last 15-20 minutes.
The aerobic energy system becomes Katie’s primary source during races. This happens because continuous training specifically targets this system through sustained effort. Hence, she relies less on anaerobic energy that causes early fatigue in distance events.

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Sample Answer

Continuous training at 70-80% MHR strengthens Katie’s heart. This occurs because sustained aerobic work makes the heart muscle work consistently. Her heart pumps more blood with each beat and delivers more oxygen to muscles. As a result, Katie’s heart works more efficiently during long races.
Regular aerobic training improves how Katie’s muscles use oxygen. The reason for this is the aerobic energy system becomes the main fuel source during continuous work. Her muscles develop more small blood vessels and produce energy more efficiently. Consequently, she can run at faster speeds while still using oxygen for energy.
Continuous training allows Katie to run longer before getting tired. It functions by training her body to clear waste products while running. She can maintain her race pace for extended periods using her aerobic system. Therefore, Katie performs better in cross-country events that last 15-20 minutes.
The aerobic energy system becomes Katie’s primary source during races. This happens because continuous training specifically targets this system through sustained effort. Hence, she relies less on anaerobic energy that causes early fatigue in distance events.

HMS, BM EQ-Bank 775

A long-distance runner has been incorporating continuous aerobic training into their program.

Outline the key characteristics of continuous aerobic training and identify ONE physiological benefit this would provide to the athlete. (3 marks)

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Sample Answer

Continuous aerobic training involves steady, uninterrupted exercise. It typically uses 60-80% maximum heart rate for an extended period.
The activity is performed without rest intervals. Heart rate stays elevated throughout the entire session.

Any ONE of the following physiological benefits:

More capillaries develop in working muscles, improving oxygen delivery during long runs. This allows the runner to maintain pace for extended periods without early fatigue. The improved blood flow also helps remove waste products more efficiently.
Heart pumps more blood with each beat, reducing the effort needed during exercise. This means the runner’s heart rate stays lower at the same running speed. Over time, this improved efficiency allows for faster speeds at comfortable effort levels.
Muscles store more glycogen, providing extra energy reserves for distance events. This increased storage means runners can maintain their pace longer before hitting “the wall”. The body learns to preserve these stores by using other fuel sources first.
Body becomes better at using fat for fuel during long runs. This spares precious glycogen stores for when they’re really needed. Runners can therefore sustain moderate pace for hours without depleting their primary energy reserves.
Resting heart rate decreases significantly, showing improved cardiovascular fitness. A lower resting rate means the heart is stronger and more efficient. This allows better recovery between training sessions and indicates the body handles stress more effectively.

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Sample Answer

Continuous aerobic training involves steady, uninterrupted exercise. It typically uses 60-80% maximum heart rate for an extended period.
The activity is performed without rest intervals. Heart rate stays elevated throughout the entire session.

Any ONE of the following physiological benefits:

More capillaries develop in working muscles, improving oxygen delivery during long runs. This allows the runner to maintain pace for extended periods without early fatigue. The improved blood flow also helps remove waste products more efficiently.
Heart pumps more blood with each beat, reducing the effort needed during exercise. This means the runner’s heart rate stays lower at the same running speed. Over time, this improved efficiency allows for faster speeds at comfortable effort levels.
Muscles store more glycogen, providing extra energy reserves for distance events. This increased storage means runners can maintain their pace longer before hitting “the wall”. The body learns to preserve these stores by using other fuel sources first.
Body becomes better at using fat for fuel during long runs. This spares precious glycogen stores for when they’re really needed. Runners can therefore sustain moderate pace for hours without depleting their primary energy reserves.
Resting heart rate decreases significantly, showing improved cardiovascular fitness. A lower resting rate means the heart is stronger and more efficient. This allows better recovery between training sessions and indicates the body handles stress more effectively.

HMS, BM EQ-Bank 260 MC

The table below compares two different interval training methods.

\begin{array} {|l|l|l|l|l|}
\hline \textbf{Training} & \textbf{Work} & \textbf{Work } & \textbf{Rest} & \textbf{Total Session} \\
\textbf{Method} & \textbf{Duration} & \textbf{Intensity} & \textbf{Duration} & \textbf{Duration}\\
\hline \text{Method X} & \text{30 seconds} & \text{All-out maximal effort} & \text{4 minutes} & \text{20 - 25 minutes} \\
\hline \text{Method Y} & \text{4 minutes} & \text{90% of MHR} & \text{3 minutes} & \text{30 - 35 minutes} \\
\hline \end{array}

Which of the following correctly identifies Methods X and Y and their primary training effects?

Method X: HIIT - primarily improves aerobic capacity; Method Y: SIT - primarily improves anaerobic power
Method X: HIIT - primarily improves lactate threshold; Method Y: SIT - primarily improves speed endurance
Method X: SIT - primarily improves speed endurance; Method Y: HIIT - primarily improves lactate threshold
Method X: HIIT - primarily improves aerobic capacity; Method Y: SIT - primarily improves anaerobic power

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\(D\)

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Consider Option D:

Method X is SIT (short maximal efforts) improving anaerobic power.
Method Y is HIIT (longer submaximal efforts) improving aerobic capacity.

Other Options:

A is incorrect: Reverses the primary effects of each method.
B is incorrect: Misidentifies the primary training effects. SIT targets power, HIIT targets aerobic capacity.
C is incorrect: Incorrectly labels Method X as HIIT and Method Y as SIT.

\(\Rightarrow D\)

HMS, BM EQ-Bank 258 MC

A volleyball player completes an aerobic continuous training session by riding a stationary bike at a constant pace for 50 minutes at 65% of maximum heart rate.

What is the primary energy system being targeted by this type of training?

ATP-PC system
Lactic acid system
Aerobic energy system
All energy systems equally

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\(C\)

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C is correct: Extended duration at moderate intensity targets aerobic system.

Other Options:

A is incorrect: ATP-PC system only operates for 10-15 seconds.
B is incorrect: Lactic acid system operates for 30 seconds to 2 minutes.
D is incorrect: This training specifically targets aerobic energy system.

HMS, BM EQ-Bank 255

Compare how continuous aerobic training and High Intensity Interval Training (HIIT) would be applied differently for a triathlete versus a baseball pitcher. Provide specific examples from each sport. (6 marks)

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Sample Answer

Similarities:

Both athletes use continuous and HIIT training in their programs
Both need cardiovascular fitness for overall health
Both use training to support sport performance
Both adjust training based on competition schedules

Differences:

Training volume:
- Triathlete: 2-4 hour continuous sessions at 70-80% MHR
- Pitcher: 20-30 minute sessions for recovery only
Training emphasis:
- Triathlete: 80% continuous aerobic, 20% HIIT
- Pitcher: 20% continuous, 80% anaerobic intervals
HIIT application:
- Triathlete: Race-pace intervals (10 x 400m swim at 85-90% MHR)
- Pitcher: Pitch-specific bursts (10-second throws, 30-60 second rest)
Purpose of continuous training:
- Triathlete: Builds endurance for 2+ hour events
- Pitcher: Aids recovery between games
Recovery methods:
- Triathlete: Low-intensity continuous work at 60-70% MHR
- Pitcher: Complete rest to avoid fatigue

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Sample Answer

Similarities:

Both athletes use continuous and HIIT training in their programs
Both need cardiovascular fitness for overall health
Both use training to support sport performance
Both adjust training based on competition schedules

Differences:

Training volume:
- Triathlete: 2-4 hour continuous sessions at 70-80% MHR
- Pitcher: 20-30 minute sessions for recovery only
Training emphasis:
- Triathlete: 80% continuous aerobic, 20% HIIT
- Pitcher: 20% continuous, 80% anaerobic intervals
HIIT application:
- Triathlete: Race-pace intervals (10 x 400m swim at 85-90% MHR)
- Pitcher: Pitch-specific bursts (10-second throws, 30-60 second rest)
Purpose of continuous training:
- Triathlete: Builds endurance for 2+ hour events
- Pitcher: Aids recovery between games
Recovery methods:
- Triathlete: Low-intensity continuous work at 60-70% MHR
- Pitcher: Complete rest to avoid fatigue

HMS, BM EQ-Bank 254

Olympic kayaking includes 200 and 500 metre sprint events, of 35 seconds to 2 minute duration, requiring explosive power and anaerobic capacity. Distance events such as the 1000 metre lasting 3-4 minutes, demand sustained aerobic endurance.

Explain how continuous aerobic training and High Intensity Interval Training (HIIT) result in different physiological adaptations and performance outcomes for an Olympic kayaker. (5 marks)

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Sample Answer

Continuous training at 65-75% MHR develops endurance for 1000m events. This occurs because sustained paddling strengthens the heart and improves oxygen delivery to working muscles. Kayakers maintain steady speed for 3-4 minutes without excessive fatigue. As a result, they excel in distance events requiring consistent pace.
HIIT alternating 85-95% MHR efforts with recovery builds explosive power. The reason is high-intensity intervals train muscles for maximum force production. Sprint kayakers develop ability to paddle explosively for 35 seconds to 2 minutes. Consequently, they achieve faster starts and maintain speed throughout 200m and 500m races.
Each method creates different body responses. Continuous training improves heart efficiency and oxygen use during extended efforts. HIIT develops the ability to work hard despite lactic acid build-up. Therefore, each method prepares kayakers for their specific race demands.
Sprint kayakers emphasise 70% HIIT with 30% continuous work. Distance paddlers reverse this ratio. Hence, training programs match each event’s unique energy requirements.

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Sample Answer

Continuous training at 65-75% MHR develops endurance for 1000m events. This occurs because sustained paddling strengthens the heart and improves oxygen delivery to working muscles. Kayakers maintain steady speed for 3-4 minutes without excessive fatigue. As a result, they excel in distance events requiring consistent pace.
HIIT alternating 85-95% MHR efforts with recovery builds explosive power. The reason is high-intensity intervals train muscles for maximum force production. Sprint kayakers develop ability to paddle explosively for 35 seconds to 2 minutes. Consequently, they achieve faster starts and maintain speed throughout 200m and 500m races.
Each method creates different body responses. Continuous training improves heart efficiency and oxygen use during extended efforts. HIIT develops the ability to work hard despite lactic acid build-up. Therefore, each method prepares kayakers for their specific race demands.
Sprint kayakers emphasise 70% HIIT with 30% continuous work. Distance paddlers reverse this ratio. Hence, training programs match each event’s unique energy requirements.

HMS, BM EQ-Bank 252

Describe how a soccer player would benefit from incorporating both continuous aerobic training and High Intensity Interval Training (HIIT) in their training program. (4 marks)

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Sample Answer

Continuous aerobic training improves the soccer player’s aerobic endurance. This enables them to maintain activity throughout a 90-minute match without excessive fatigue.
It enhances cardiovascular efficiency through increased stroke volume and cardiac output. More oxygen is delivered to working muscles during play.
HIIT improves the player’s ability to perform repeated high-intensity efforts. These efforts include sprinting to make tackles or create scoring opportunities.
HIIT develops both aerobic and anaerobic fitness simultaneously. As a result, recovery time between sprints during matches is improved.
Using both methods provides complete conditioning for soccer. The combination matches the varied intensity demands of actual games.

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Sample Answer

Continuous aerobic training improves the soccer player’s aerobic endurance. This enables them to maintain activity throughout a 90-minute match without excessive fatigue.
It enhances cardiovascular efficiency through increased stroke volume and cardiac output. More oxygen is delivered to working muscles during play.
HIIT improves the player’s ability to perform repeated high-intensity efforts. These efforts include sprinting to make tackles or create scoring opportunities.
HIIT develops both aerobic and anaerobic fitness simultaneously. As a result, recovery time between sprints during matches is improved.
Using both methods provides complete conditioning for soccer. The combination matches the varied intensity demands of actual games.

HMS, BM EQ-Bank 250

Explain how different training methods could be modified to maintain fitness during a 6-week injury rehabilitation period for a soccer player with a knee injury. (6 marks)

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Sample Answer

Initially, non-weight bearing aerobic training replaces running. Upper body cycling is used because it maintains cardiovascular fitness without knee stress. Sessions include 3 x 10 minutes at 65-75% max HR. As a result, aerobic fitness continues developing while the knee heals.
Deep water running begins in weeks 3-4. This works because water buoyancy supports body weight during running movements. Interval sessions include 8 x 2 minutes at 80-85% max HR. Consequently, sport-specific fitness is maintained without impact stress.
Stationary cycling incorporates modified HIIT as recovery progresses. The reason for this is cycling allows controlled knee movement within safe ranges. Sessions include 6 x 1 minute at 85% max HR with recovery. This leads to maintained anaerobic fitness despite injury limitations.
Modified field training returns in the final week. Straight-line running comes before direction changes because this minimises rotational knee stress. Ball work combines with 4-minute efforts at 80-90% max HR. Therefore, the player regains match fitness through careful progression.

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Sample Answer

Initially, non-weight bearing aerobic training replaces running. Upper body cycling is used because it maintains cardiovascular fitness without knee stress. Sessions include 3 x 10 minutes at 65-75% max HR. As a result, aerobic fitness continues developing while the knee heals.
Deep water running begins in weeks 3-4. This works because water buoyancy supports body weight during running movements. Interval sessions include 8 x 2 minutes at 80-85% max HR. Consequently, sport-specific fitness is maintained without impact stress.
Stationary cycling incorporates modified HIIT as recovery progresses. The reason for this is cycling allows controlled knee movement within safe ranges. Sessions include 6 x 1 minute at 85% max HR with recovery. This leads to maintained anaerobic fitness despite injury limitations.
Modified field training returns in the final week. Straight-line running comes before direction changes because this minimises rotational knee stress. Ball work combines with 4-minute efforts at 80-90% max HR. Therefore, the player regains match fitness through careful progression.

HMS, BM EQ-Bank 249

Evaluate the benefits and limitations of Fartlek training compared to structured interval training for a team sport of your choice. (8 marks)

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Sample Answer – Touch Football

Evaluation Statement:

Both training methods offer value for touch football teams.
Structured intervals prove more effective overall for match preparation.
Effectiveness depends on training phase and objectives.

Game Simulation:

Fartlek training develops pace judgment through self-selected intensity changes.
Touch football benefits as games involve spontaneous attacking runs and defensive retreats.
Players enjoy the variety while building fitness.
However, difficulty standardising training load creates problems.
Different players interpret efforts differently, leading to inconsistent training stimulus across the team.

Precision and Progression:

Structured intervals provide precise work-to-rest ratios essential for touch football.
Example: 20 seconds maximal runs followed by 40 seconds recovery mirrors game patterns.
This enables accurate weekly progression through reduced recovery times.
Intervals develop repeated sprint ability crucial for continuous substitutions.
Teams using structured intervals show improved match running distances.

Training Phase Application:

Early season Fartlek proves valuable for general fitness and team building.
Structured intervals become essential near competition for specific conditioning.
Touch football’s 6-minute halves demand precise fitness that intervals deliver effectively.
The ability to replicate game intensity gives intervals the advantage.

Final Evaluation:

For touch football, structured interval training proves superior overall.
While Fartlek offers early-season benefits, intervals better prepare players for match demands.
Teams should progress from Fartlek to intervals as competition approaches.
This optimises both fitness development and performance outcomes.

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Sample Answer

Evaluation Statement:

Both training methods offer value for touch football teams.
Structured intervals prove more effective overall for match preparation.
Effectiveness depends on training phase and objectives.

Game Simulation:

Fartlek training develops pace judgment through self-selected intensity changes.
Touch football benefits as games involve spontaneous attacking runs and defensive retreats.
Players enjoy the variety while building fitness.
However, difficulty standardising training load creates problems.
Different players interpret efforts differently, leading to inconsistent training stimulus across the team.

Precision and Progression:

Structured intervals provide precise work-to-rest ratios essential for touch football.
Example: 20 seconds maximal runs followed by 40 seconds recovery mirrors game patterns.
This enables accurate weekly progression through reduced recovery times.
Intervals develop repeated sprint ability crucial for continuous substitutions.
Teams using structured intervals show improved match running distances.

Training Phase Application:

Early season Fartlek proves valuable for general fitness and team building.
Structured intervals become essential near competition for specific conditioning.
Touch football’s 6-minute halves demand precise fitness that intervals deliver effectively.
The ability to replicate game intensity gives intervals the advantage.

Final Evaluation:

For touch football, structured interval training proves superior overall.
While Fartlek offers early-season benefits, intervals better prepare players for match demands.
Teams should progress from Fartlek to intervals as competition approaches.
This optimises both fitness development and performance outcomes.

HMS, BM EQ-Bank 248

Describe how aerobic and anaerobic training methods can be combined effectively in a basketball training session. (6 marks)

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Sample Answer

Warm-up

Begins with continuous aerobic activity for 10 minutes at 60-65% max HR.
Uses structured court drills including dribbling, passing and shooting.
Gradually increases intensity to prepare cardiovascular and muscular systems.

Main session

Alternates between different intensity levels to combine training methods effectively.
Example: 4 x 5 minute periods switching between full-court weave drills at aerobic intensity (70-75% max HR) and defensive sliding at anaerobic intensity (85-90% max HR).
This pattern mimics game demands of continuous movement with explosive bursts.

Small-sided games (3v3)

Integrate both energy systems through 4 x 4 minute competitive games.
Include 1-minute active recovery walking between games.
High intensity naturally occurs through competition and quick transitions.
Develops decision-making while training both energy systems simultaneously.

Final round

Focuses on anaerobic power through sprint/dribble combinations.
Perform 6 x 20 second full-court efforts at maximum intensity.
Allow 40 seconds passive recovery between efforts.

Cool-down

Returns to aerobic intensity (60% max HR) with free-throw shooting drills.
Continue for 5-10 minutes to remove waste products and aid recovery.

Show Worked Solution

Sample Answer

Warm-up

Begins with continuous aerobic activity for 10 minutes at 60-65% max HR.
Uses structured court drills including dribbling, passing and shooting.
Gradually increases intensity to prepare cardiovascular and muscular systems.

Main session

Alternates between different intensity levels to combine training methods effectively.
Example: 4 x 5 minute periods switching between full-court weave drills at aerobic intensity (70-75% max HR) and defensive sliding at anaerobic intensity (85-90% max HR).
This pattern mimics game demands of continuous movement with explosive bursts.

Small-sided games (3v3)

Integrate both energy systems through 4 x 4 minute competitive games.
Include 1-minute active recovery walking between games.
High intensity naturally occurs through competition and quick transitions.
Develops decision-making while training both energy systems simultaneously.

Final round

Focuses on anaerobic power through sprint/dribble combinations.
Perform 6 x 20 second full-court efforts at maximum intensity.
Allow 40 seconds passive recovery between efforts.

Cool-down

Returns to aerobic intensity (60% max HR) with free-throw shooting drills.
Continue for 5-10 minutes to remove waste products and aid recovery.

HMS, BM EQ-Bank 247

Explain how heart rate monitoring can be used to ensure appropriate intensity in both aerobic and anaerobic training sessions. (3 marks)

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Sample Answer

Heart rate monitoring ensures aerobic training stays within 70-85% MHR zones. This works because sustained moderate intensity improves cardiovascular fitness without excessive fatigue. Runners maintain 140-160 bpm throughout sessions. As a result, athletes develop endurance efficiently.
For anaerobic training, monitoring shows peak rates (85-95% MHR) and recovery. The reason is reaching target zones ensures sufficient intensity for improvement. HIIT sessions need 170+ bpm during work periods. Therefore, athletes train at optimal intensity while avoiding overtraining.

Show Worked Solution

Sample Answer

Heart rate monitoring ensures aerobic training stays within 70-85% MHR zones. This works because sustained moderate intensity improves cardiovascular fitness without excessive fatigue. Runners maintain 140-160 bpm throughout sessions. As a result, athletes develop endurance efficiently.
For anaerobic training, monitoring shows peak rates (85-95% MHR) and recovery. The reason is reaching target zones ensures sufficient intensity for improvement. HIIT sessions need 170+ bpm during work periods. Therefore, athletes train at optimal intensity while avoiding overtraining.

HMS, BM EQ-Bank 245

Discuss how HIIT training can be modified for different fitness levels in a group fitness class. (6 marks)

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Sample Answer

Benefits of HIIT modifications:

[P] HIIT modifications allow successful participation across all fitness levels.
[E] This works because adjustable work-to-rest ratios match individual capacities.
[Ev] Those new to exercise use 1:2 ratios (30 sec work/60 sec rest) while advanced use 2:1 ratios.
[L] These adjustments ensure everyone achieves appropriate training stimulus.
[P] Exercise selection modifications enhance inclusivity in group settings.
[E] Alternative exercises target same muscle groups at different intensities.
[Ev] Beginners perform step-ups while experienced participants complete box jumps.
[L] This approach offers safe progression without compromising workout effectiveness.

However, challenges of HIIT modifications include:

[P] Monitoring multiple intensity levels creates coaching difficulties.
[E] Instructors struggle to observe all participants during high-intensity intervals.
[Ev] Effort rating scales help but people judge their own effort differently.
[L] Consequently, this may lead to inappropriate training intensities.
[P] Equipment limitations restrict modification options in group classes.
[E] Different fitness levels require varied equipment that may be unavailable.
[Ev] Well-conditioned individuals need heavier weights while novices need lighter options.
[L] Nevertheless, bodyweight modifications can overcome most equipment constraints.

Show Worked Solution

Sample Answer

Benefits of HIIT modifications:

[P] HIIT modifications allow successful participation across all fitness levels.
[E] This works because adjustable work-to-rest ratios match individual capacities.
[Ev] Those new to exercise use 1:2 ratios (30 sec work/60 sec rest) while advanced use 2:1 ratios.
[L] These adjustments ensure everyone achieves appropriate training stimulus.
[P] Exercise selection modifications enhance inclusivity in group settings.
[E] Alternative exercises target same muscle groups at different intensities.
[Ev] Beginners perform step-ups while experienced participants complete box jumps.
[L] This approach offers safe progression without compromising workout effectiveness.

However, challenges of HIIT modifications include:

[P] Monitoring multiple intensity levels creates coaching difficulties.
[E] Instructors struggle to observe all participants during high-intensity intervals.
[Ev] Effort rating scales help but people judge their own effort differently.
[L] Consequently, this may lead to inappropriate training intensities.
[P] Equipment limitations restrict modification options in group classes.
[E] Different fitness levels require varied equipment that may be unavailable.
[Ev] Well-conditioned individuals need heavier weights while novices need lighter options.
[L] Nevertheless, bodyweight modifications can overcome most equipment constraints.

HMS, BM EQ-Bank 244

Evaluate the effectiveness of different training methods for a 400 metre track athlete throughout a competition season. (8 marks)

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Sample Answer

Evaluation Statement:

Different training methods prove highly effective when applied progressively throughout a 400m athlete’s season.
Effectiveness depends on timing, matching training to race demands, and recovery management.

Pre-Season Foundation:

Continuous training (3 x 20 minutes at 70% MHR) and fartlek sessions effectively build aerobic fitness.
This foundation proves essential for handling later training demands.
Athletes develop the endurance to complete multiple training sessions weekly.
Without this base, high-intensity work becomes unsustainable.
Evidence shows athletes with strong aerobic base recover faster between sessions.

Early Competition Phase:

Tempo training (6 x 200m at 85% race pace) demonstrates high effectiveness for 400m preparation.
These sessions improve the body’s ability to handle moderate-high intensity work.
Recovery periods decrease progressively from 3 to 2 minutes.
This prepares athletes for the sustained effort required in 400m racing.
Athletes report feeling stronger in the final 100m of races.

Mid-Season Power:

Sprint interval training (6-8 x 60m maximal sprints) proves most effective during mid-season.
Full recovery between efforts maintains sprint quality throughout sessions.
This develops explosive power needed for strong race starts.
Athletes achieve personal best times when this phase is timed correctly.
The focus shifts from endurance to pure speed development.

Competition Preparation:

Race-pace training (2 x 300m at 90% effort) shows maximum effectiveness near competitions.
These sessions closely mirror actual race demands and pacing.
Athletes practice their race strategy while maintaining high intensity.
Recovery matches competition warm-up timing.
This close match to race conditions translates directly to race performance.

Final Evaluation:

Progressive training from aerobic to anaerobic methods proves highly effective overall.
Each phase builds upon previous work when timed appropriately.
Success depends on balancing high-intensity work with adequate recovery.
Athletes avoiding injury through proper progression achieve best results.
The systematic approach optimises performance for target competitions.

Show Worked Solution

Sample Answer

Evaluation Statement:

Different training methods prove highly effective when applied progressively throughout a 400m athlete’s season.
Effectiveness depends on timing, matching training to race demands, and recovery management.

Pre-Season Foundation:

Continuous training (3 x 20 minutes at 70% MHR) and fartlek sessions effectively build aerobic fitness.
This foundation proves essential for handling later training demands.
Athletes develop the endurance to complete multiple training sessions weekly.
Without this base, high-intensity work becomes unsustainable.
Evidence shows athletes with strong aerobic base recover faster between sessions.

Early Competition Phase:

Tempo training (6 x 200m at 85% race pace) demonstrates high effectiveness for 400m preparation.
These sessions improve the body’s ability to handle moderate-high intensity work.
Recovery periods decrease progressively from 3 to 2 minutes.
This prepares athletes for the sustained effort required in 400m racing.
Athletes report feeling stronger in the final 100m of races.

Mid-Season Power:

Sprint interval training (6-8 x 60m maximal sprints) proves most effective during mid-season.
Full recovery between efforts maintains sprint quality throughout sessions.
This develops explosive power needed for strong race starts.
Athletes achieve personal best times when this phase is timed correctly.
The focus shifts from endurance to pure speed development.

Competition Preparation:

Race-pace training (2 x 300m at 90% effort) shows maximum effectiveness near competitions.
These sessions closely mirror actual race demands and pacing.
Athletes practice their race strategy while maintaining high intensity.
Recovery matches competition warm-up timing.
This close match to race conditions translates directly to race performance.

Final Evaluation:

Progressive training from aerobic to anaerobic methods proves highly effective overall.
Each phase builds upon previous work when timed appropriately.
Success depends on balancing high-intensity work with adequate recovery.
Athletes avoiding injury through proper progression achieve best results.
The systematic approach optimises performance for target competitions.

HMS, BM EQ-Bank 242

Explain how different training methods would be used across a soccer season to develop both aerobic and anaerobic fitness. (6 marks)

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Sample Answer

Pre-season training prioritises continuous aerobic methods for 6-8 weeks. This occurs because athletes need a cardiovascular foundation before high-intensity work. Sessions include 45-60 minute runs at 60-70% max HR. As a result, players develop the endurance needed for 90-minute matches.
Progressive HIIT integration begins as competition approaches. It functions through alternating high-intensity efforts with recovery periods. For example, 4-minute game drills at 85-90% max HR with 2-minute recovery. This leads to improved ability to perform repeated sprints during matches.
Mid-season combines aerobic maintenance with Sprint Interval Training. The underlying reason is to maintain fitness while developing speed. Sessions include 8 x 30-second ball sprints at 95% effort with 2-minute rest. Consequently, players maintain endurance while improving explosive power.
Peak competition uses sport-specific combination training. Small-sided games alternate with sprint drills because this mirrors match intensity patterns. This combination enables players to sustain both continuous movement and explosive efforts. Hence, optimal match performance is achieved through balanced training.

Show Worked Solution

Sample Answer

Pre-season training prioritises continuous aerobic methods for 6-8 weeks. This occurs because athletes need a cardiovascular foundation before high-intensity work. Sessions include 45-60 minute runs at 60-70% max HR. As a result, players develop the endurance needed for 90-minute matches.
Progressive HIIT integration begins as competition approaches. It functions through alternating high-intensity efforts with recovery periods. For example, 4-minute game drills at 85-90% max HR with 2-minute recovery. This leads to improved ability to perform repeated sprints during matches.
Mid-season combines aerobic maintenance with Sprint Interval Training. The underlying reason is to maintain fitness while developing speed. Sessions include 8 x 30-second ball sprints at 95% effort with 2-minute rest. Consequently, players maintain endurance while improving explosive power.
Peak competition uses sport-specific combination training. Small-sided games alternate with sprint drills because this mirrors match intensity patterns. This combination enables players to sustain both continuous movement and explosive efforts. Hence, optimal match performance is achieved through balanced training.

HMS, BM EQ-Bank 241

Compare continuous training and High Intensity Interval Training (HIIT) methods and their application in basketball. (5 marks)

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Sample Answer

Similarities:

Both improve cardiovascular fitness needed for basketball
Both can use basketball-specific drills and movements
Both require proper warm-up and cool-down
Both follow progressive overload principles

Differences:

Intensity and duration:
- Continuous: moderate intensity (60-75% max HR) for 20-60 minutes
- HIIT: alternates high intensity (85-95% max HR) with recovery periods
Rest periods:
- Continuous: no rest during exercise
- HIIT: structured recovery between high-intensity efforts
Application in basketball:
- Continuous: steady court drills or running to build endurance
- HIIT: 4 x 4 minute full-court drills with 1-minute recovery
Match specificity:
- Continuous: builds general fitness foundation
- HIIT: mimics game patterns of sprints and recovery
Training focus:
- Continuous: develops aerobic base early in pre-season
- HIIT: prepares for game demands closer to competition

Show Worked Solution

Sample Answer

Similarities:

Both improve cardiovascular fitness needed for basketball
Both can use basketball-specific drills and movements
Both require proper warm-up and cool-down
Both follow progressive overload principles

Differences:

Intensity and duration:
- Continuous: moderate intensity (60-75% max HR) for 20-60 minutes
- HIIT: alternates high intensity (85-95% max HR) with recovery periods
Rest periods:
- Continuous: no rest during exercise
- HIIT: structured recovery between high-intensity efforts
Application in basketball:
- Continuous: steady court drills or running to build endurance
- HIIT: 4 x 4 minute full-court drills with 1-minute recovery
Match specificity:
- Continuous: builds general fitness foundation
- HIIT: mimics game patterns of sprints and recovery
Training focus:
- Continuous: develops aerobic base early in pre-season
- HIIT: prepares for game demands closer to competition

HMS, BM EQ-Bank 240

Describe how Sprint Interval Training (SIT) could be used in a netball training program. (4 marks)

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Sample Answer

Definition and Relevance:

SIT involves very high intensity work periods (>95% effort) with complete rest intervals
Targets anaerobic power development
Particularly relevant to netball’s repeated explosive movements with recovery periods

Example Session:

6 x 30 second court sprints at maximal effort
Incorporate game-specific movements:
- Changes of direction
- Acceleration/deceleration
- Defensive slides

Benefits for Netball

Develops repeat sprint ability for attack/defence transitions
Ensures maximal intensity each effort
Improves power and speed performance

Progressive Overload

Start with 6 repetitions, build to 10
Begin with 3-minute rest, reduce to 2 minutes
Progress from 30 to 45 seconds work duration
Adjust based on fitness improvements across the season

Show Worked Solution

Sample Answer

Definition and Relevance:

SIT involves very high intensity work periods (>95% effort) with complete rest intervals
Targets anaerobic power development
Particularly relevant to netball’s repeated explosive movements with recovery periods

Example Session:

6 x 30 second court sprints at maximal effort
Incorporate game-specific movements:
- Changes of direction
- Acceleration/deceleration
- Defensive slides

Benefits for Netball

Develops repeat sprint ability for attack/defence transitions
Ensures maximal intensity each effort
Improves power and speed performance

Progressive Overload

Start with 6 repetitions, build to 10
Begin with 3-minute rest, reduce to 2 minutes
Progress from 30 to 45 seconds work duration
Adjust based on fitness improvements across the season

HMS, BM EQ-Bank 239

Compare aerobic and anaerobic training methods. (5 marks)

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Sample Answer

Similarities:

Both are training types used to improve fitness and performance.
Both use FITT principle for program design.
Both require progressive overload and follow training principles.
Both cause immediate responses like increased heart rate.

Differences:

Duration:
- Aerobic: continuous activity for 20+ minutes.
- Anaerobic: short bursts under 2 minutes.
Intensity:
- Aerobic: moderate intensity (70-85% MHR).
- Anaerobic: high intensity (85-100% MHR).
Energy source:
- Aerobic: uses oxygen as primary fuel.
- Anaerobic: uses stored ATP-PCr and glycogen.
Rest periods:
- Aerobic: no rest during activity.
- Anaerobic: structured rest between efforts.
Training effects:
- Aerobic: improves oxygen delivery and endurance.
- Anaerobic: develops power, speed and strength.

Show Worked Solution

Sample Answer

Similarities:

Both are training types used to improve fitness and performance.
Both use FITT principle for program design.
Both require progressive overload and follow training principles.
Both cause immediate responses like increased heart rate.

Differences:

Duration:
- Aerobic: continuous activity for 20+ minutes.
- Anaerobic: short bursts under 2 minutes.
Intensity:
- Aerobic: moderate intensity (70-85% MHR).
- Anaerobic: high intensity (85-100% MHR).
Energy source:
- Aerobic: uses oxygen as primary fuel.
- Anaerobic: uses stored ATP-PCr and glycogen.
Rest periods:
- Aerobic: no rest during activity.
- Anaerobic: structured rest between efforts.
Training effects:
- Aerobic: improves oxygen delivery and endurance.
- Anaerobic: develops power, speed and strength.

HMS, BM EQ-Bank 238 MC

An athlete's training program includes:

30 minutes total duration
Alternating 1 minute high intensity/1 minute low intensity
No complete rest periods
Heart rate between 85-95% max during high intensity

This represents:

Sprint Interval Training
Modified High Intensity Interval Training
Traditional circuit training
Fartlek training

Show Answers Only

\(B\)

Show Worked Solution

B is correct: Modified HIIT maintains continuous movement while alternating intensities

Other Options:

A is incorrect: SIT involves complete rest periods
C is incorrect: Circuit training involves different exercises
D is incorrect: Fartlek training isn’t structured with specific time intervals

HMS, BM EQ-Bank 236 MC

A basketball coach implements this drill:

20 seconds maximum effort sprints
10 seconds rest
8 repetitions
3 sets
2 minutes rest between sets

This training method is:

Fartlek training
Continuous training
High Intensity Interval Training
Circuit training

Show Answers Only

\(C\)

Show Worked Solution

C is correct: Structured high intensity work periods with defined rest represents HIIT

Other Options:

A is incorrect: Fartlek doesn’t have structured intervals
B is incorrect: Continuous training has no rest periods
D is incorrect: Circuit training involves different exercises

\(\Rightarrow C\)

HMS, BM EQ-Bank 235 MC

Which training method would be MOST appropriate for a 400 metre track athlete?

Continuous low intensity training
Sprint Interval Training
Plyometric training
Circuit training

Show Answers Only

\(B\)

Show Worked Solution

B is correct: SIT develops both speed and endurance needed for 400 m

Other Options:

A is incorrect: Too low intensity for race demands
C is incorrect: Focuses on power rather than speed endurance
D is incorrect: Not specific enough to meet event demands

HMS, BM EQ-Bank 234 MC

A soccer team's pre-season program includes:

45 minutes continuous running
Heart rate maintained at 70% max
No rest intervals
Varied terrain and speeds based on coach signals

This training session would be classified as:

Continuous aerobic training
Sprint Interval Training (SIT)
Fartlek training
Circuit training

Show Answers Only

\(C\)

Show Worked Solution

C is correct: Varied speeds/terrain while maintaining continuous movement is characteristic of fartlek training

Other Options:

A is incorrect: Continuous training doesn’t include speed variations
B is incorrect: SIT involves structured high intensity intervals
D is incorrect: Circuit training involves different exercise stations

HMS, BM EQ-Bank 233 MC

A soccer player completes the following training session:

45 minutes continuous running
Heart rate maintained at 70% max
No rest intervals

This training session would be classified as:

Aerobic endurance training
Anaerobic power training
Speed endurance training
Resistance training

Show Answers Only

\(A\)

Show Worked Solution

A is correct: Extended duration at moderate intensity targets aerobic system

Other Options:

B is incorrect: Anaerobic power requires high intensity short bursts
C is incorrect: Speed endurance involves intervals
D is incorrect: Resistance training involves external loads

HMS, BM EQ-Bank 232 MC

A netball team's coach implements the following training program:

30-second high-intensity sprints
30 seconds rest between sets
10 repetitions

This training method is best classified as:

Continuous aerobic training
Fartlek training
Circuit training
High Intensity Interval Training (HIIT)

Show Answers Only

\(D\)

Show Worked Solution

D is correct: The structured high-intensity intervals with set rest periods is characteristic of HIIT training

Other Options:

A is incorrect: Continuous aerobic training does not include rest intervals
B is incorrect: Fartlek training involves varied speeds but not structured intervals
C is incorrect: Circuit training involves different exercises at stations

HMS, BM EQ-Bank 231

Evaluate the effectiveness of continuous training for improving the performance of a basketball player. (8 marks)

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Sample Answer

Evaluation Statement:

Continuous training demonstrates limited effectiveness for basketball performance.
While offering some benefits, it fails to address sport-specific demands adequately.

Aerobic Base Development:

Continuous training effectively develops endurance for sustaining effort across four quarters.
Players maintain moderate intensity throughout games without excessive fatigue.
Sessions at 70% MHR build necessary cardiovascular fitness.
Recovery between efforts improves through enhanced oxygen delivery.
However, this foundation alone proves insufficient for basketball’s explosive demands.

Movement Specificity:

Basketball requires jumping, sprinting, and rapid direction changes that continuous training cannot replicate.
Running at steady pace fails to develop power for rebounds and fast breaks.
Players need explosive movements repeated throughout games.
Continuous training neglects lateral patterns essential for defence.
Players relying solely on this method struggle with game-specific movements.

Training Efficiency:

Time spent running could develop basketball fitness more effectively.
Skills practice combined with conditioning provides superior results.
Players report boredom during repetitive sessions.
High-level teams use minimal continuous training.
Small-sided games achieve fitness while maintaining engagement and skill development.

Final Evaluation:

Continuous training proves minimally effective for basketball beyond basic fitness.
Its limitations significantly outweigh benefits.
Players should use it sparingly in early pre-season only.
Primary conditioning must involve basketball-specific methods.
Success requires training that mirrors actual game demands.

Show Worked Solution

Sample Answer

Evaluation Statement:

Continuous training demonstrates limited effectiveness for basketball performance.
While offering some benefits, it fails to address sport-specific demands adequately.

Aerobic Base Development:

Continuous training effectively develops endurance for sustaining effort across four quarters.
Players maintain moderate intensity throughout games without excessive fatigue.
Sessions at 70% MHR build necessary cardiovascular fitness.
Recovery between efforts improves through enhanced oxygen delivery.
However, this foundation alone proves insufficient for basketball’s explosive demands.

Movement Specificity:

Basketball requires jumping, sprinting, and rapid direction changes that continuous training cannot replicate.
Running at steady pace fails to develop power for rebounds and fast breaks.
Players need explosive movements repeated throughout games.
Continuous training neglects lateral patterns essential for defence.
Players relying solely on this method struggle with game-specific movements.

Training Efficiency:

Time spent running could develop basketball fitness more effectively.
Skills practice combined with conditioning provides superior results.
Players report boredom during repetitive sessions.
High-level teams use minimal continuous training.
Small-sided games achieve fitness while maintaining engagement and skill development.

Final Evaluation:

Continuous training proves minimally effective for basketball beyond basic fitness.
Its limitations significantly outweigh benefits.
Players should use it sparingly in early pre-season only.
Primary conditioning must involve basketball-specific methods.
Success requires training that mirrors actual game demands.

HMS, BM EQ-Bank 229

Compare how continuous training would be applied differently for an individual sport athlete versus a team sport athlete. (6 marks)

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Sample Answer

Similarities:

Both athlete types use continuous training to develop aerobic base fitness
Both maintain elevated heart rate (70-80% MHR) without rest periods
Both require progressive overload through increased duration or intensity
Both experience improved heart efficiency and oxygen delivery to muscles
Both typically train 3-5 times per week during base building phases

Differences:

Duration and volume:
- Individual athletes: Train for 60-120 minutes matching competition length
- Team athletes: Limited to 30-45 minutes due to varied game requirements
Training specificity:
- Individual athletes: Maintain steady-state intensity throughout entire sessions
- Team athletes: Include varied paces to reflect stop-start game patterns
Skill integration:
- Individual athletes: Focus purely on aerobic development and pacing strategies
- Team athletes: Incorporate sport-specific skills like dribbling during runs
Session examples:
- Individual athletes: 90-minute steady run for marathon preparation
- Team athletes: 30-minute run with ball control for soccer fitness
Competition transfer:
- Individual athletes: Training directly mirrors competition demands
- Team athletes: Continuous training provides base for varied game intensities
Program emphasis:
- Individual athletes: Continuous training forms 70-80% of total training
- Team athletes: Continuous training represents 20-30% of program

Show Worked Solution

Sample Answer

Similarities:

Both athlete types use continuous training to develop aerobic base fitness
Both maintain elevated heart rate (70-80% MHR) without rest periods
Both require progressive overload through increased duration or intensity
Both experience improved heart efficiency and oxygen delivery to muscles
Both typically train 3-5 times per week during base building phases

Differences:

Duration and volume:
- Individual athletes: Train for 60-120 minutes matching competition length
- Team athletes: Limited to 30-45 minutes due to varied game requirements
Training specificity:
- Individual athletes: Maintain steady-state intensity throughout entire sessions
- Team athletes: Include varied paces to reflect stop-start game patterns
Skill integration:
- Individual athletes: Focus purely on aerobic development and pacing strategies
- Team athletes: Incorporate sport-specific skills like dribbling during runs
Session examples:
- Individual athletes: 90-minute steady run for marathon preparation
- Team athletes: 30-minute run with ball control for soccer fitness
Competition transfer:
- Individual athletes: Training directly mirrors competition demands
- Team athletes: Continuous training provides base for varied game intensities
Program emphasis:
- Individual athletes: Continuous training forms 70-80% of total training
- Team athletes: Continuous training represents 20-30% of program

HMS, BM EQ-Bank 228

Explain how a soccer player could use continuous training to improve their aerobic capacity during pre-season. (5 marks)

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Sample Answer

Long slow distance running at 65-75% MHR for 30-45 minutes builds aerobic fitness. This occurs because muscles work continuously, demanding constant oxygen delivery. Sessions 3-4 times weekly allow gradual improvement without overtraining. As a result, the heart becomes more efficient and resting heart rate decreases.
Training duration increases from 30 to 45 minutes during pre-season. Such modifications are necessary because soccer matches last 90 minutes, requiring sustained endurance. Distance progresses from 5km to 10-12km over several weeks. The outcome is better oxygen use by muscles during extended play.
Continuous training gradually includes ball work and direction changes. It functions by maintaining aerobic benefits while adding soccer skills. Late pre-season intensity increases to 75-80% MHR. Therefore, players develop match-specific fitness through steady progression.
Training variety prevents boredom and maintains motivation. Alternating between track running, field circuits and fartlek sessions creates different training stimuli. Consequently, players stay engaged while building the aerobic base needed for the competitive season.

Show Worked Solution

Sample Answer

Long slow distance running at 65-75% MHR for 30-45 minutes builds aerobic fitness. This occurs because muscles work continuously, demanding constant oxygen delivery. Sessions 3-4 times weekly allow gradual improvement without overtraining. As a result, the heart becomes more efficient and resting heart rate decreases.
Training duration increases from 30 to 45 minutes during pre-season. Such modifications are necessary because soccer matches last 90 minutes, requiring sustained endurance. Distance progresses from 5km to 10-12km over several weeks. The outcome is better oxygen use by muscles during extended play.
Continuous training gradually includes ball work and direction changes. It functions by maintaining aerobic benefits while adding soccer skills. Late pre-season intensity increases to 75-80% MHR. Therefore, players develop match-specific fitness through steady progression.
Training variety prevents boredom and maintains motivation. Alternating between track running, field circuits and fartlek sessions creates different training stimuli. Consequently, players stay engaged while building the aerobic base needed for the competitive season.

HMS, BM EQ-Bank 226

Outline TWO characteristics of continuous training that make it suitable for improving cardiorespiratory endurance. (3 marks)

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Sample Answer – Any 2 of the following

Long duration (20+ mins)

Allows aerobic system to become primary energy source
Results in increased stroke volume
Improves oxygen delivery to muscles

Moderate intensity (70-85% MHR)

Maintains steady state without early fatigue
Cardiovascular system efficiently supplies oxygen
Removes waste products over extended periods

No rest periods

Forces continuous oxygen delivery to muscles
Develops more capillaries in working muscles
Improves gas exchange in lungs

Show Worked Solution

Sample Answer – Any 2 of the following

Long duration (20+ mins)

Allows aerobic system to become primary energy source
Results in increased stroke volume
Improves oxygen delivery to muscles

Moderate intensity (70-85% MHR)

Maintains steady state without early fatigue
Cardiovascular system efficiently supplies oxygen
Removes waste products over extended periods

No rest periods

Forces continuous oxygen delivery to muscles
Develops more capillaries in working muscles
Improves gas exchange in lungs

HMS, BM EQ-Bank 225 MC

Which row correctly shows the characteristics of continuous training?

Long duration, moderate intensity, no rest periods
Short duration, high intensity, frequent rest periods
Long duration, high intensity, no rest periods
Short duration, moderate intensity, frequent rest periods

Show Answers Only

\(A\)

Show Worked Solution

A is correct: Continuous training is long duration, moderate intensity with no rest periods

Other Options:

B is incorrect: Describes interval training
C is incorrect: Not sustainable without rest
D is incorrect: Too short for aerobic adaptations

HMS, BM EQ-Bank 224 MC

A triathlete maintains a steady state of exercise for 45 minutes at 65% of their maximum heart rate during training.

Which training method is being used?

Interval training
Continuous training
Fartlek training
Circuit training

Show Answers Only

\(B\)

Show Worked Solution

B is correct: Continuous training maintains steady state exercise for extended periods

Other Options:

A is incorrect: Intervals require rest periods
C is incorrect: Fartlek varies intensity throughout
D is incorrect: Circuits involve different exercises/stations