Training program design

HMS, BM EQ-Bank 793

Analyse how the different components of the FITT principle interact with each other when designing a 4-week anaerobic training program for a rugby league player, demonstrating how systematic training progression can be achieved. (8 marks)

--- 30 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Overview Statement:

The FITT principle components interact systematically to enable structured anaerobic training progression for rugby league demands.
Key relationships exist between intensity and frequency, time and recovery patterns, demonstrating how systematic progression depends on coordinated component manipulation.

Component Relationship 1:

Intensity and frequency work together to create training progression while maintaining quality.
Week 1 establishes 85-90% maximum effort twice weekly allowing adequate recovery between sessions.
As training progresses, intensity demands increase through reduced rest periods which necessitates careful frequency monitoring.
This relationship demonstrates how higher intensity training limits frequency options – Week 4’s maximum intensity efforts require maintained frequency to prevent overtraining.
The interaction reveals that intensity progression must balance with recovery capacity.

Component Relationship 2:

Time components interact directly with training progression through work-to-rest ratio manipulation.
Week 1 uses 1:4 ratios (15 seconds work, 60 seconds recovery) progressing systematically to 1:2 ratios by Week 4.
This progression affects training stimulus by forcing greater anaerobic system demands.
Volume increases connect to time manipulation – Week 3 increases repetitions from 10 to 12 while maintaining work periods.
These interactions show how time progression enables systematic overload without changing exercise types.

Implications and Synthesis:

Component relationships reveal how systematic progression requires coordinated FITT manipulation rather than isolated changes.
The significance is that successful anaerobic development depends on understanding how intensity increases affect recovery needs and frequency limitations.
This integrated approach ensures continuous improvement for rugby league’s explosive demands while maintaining training quality through structured component interactions.

Show Worked Solution

Sample Answer

Overview Statement:

The FITT principle components interact systematically to enable structured anaerobic training progression for rugby league demands.
Key relationships exist between intensity and frequency, time and recovery patterns, demonstrating how systematic progression depends on coordinated component manipulation.

Component Relationship 1:

Intensity and frequency work together to create training progression while maintaining quality.
Week 1 establishes 85-90% maximum effort twice weekly allowing adequate recovery between sessions.
As training progresses, intensity demands increase through reduced rest periods which necessitates careful frequency monitoring.
This relationship demonstrates how higher intensity training limits frequency options – Week 4’s maximum intensity efforts require maintained frequency to prevent overtraining.
The interaction reveals that intensity progression must balance with recovery capacity.

Component Relationship 2:

Time components interact directly with training progression through work-to-rest ratio manipulation.
Week 1 uses 1:4 ratios (15 seconds work, 60 seconds recovery) progressing systematically to 1:2 ratios by Week 4.
This progression affects training stimulus by forcing greater anaerobic system demands.
Volume increases connect to time manipulation – Week 3 increases repetitions from 10 to 12 while maintaining work periods.
These interactions show how time progression enables systematic overload without changing exercise types.

Implications and Synthesis:

Component relationships reveal how systematic progression requires coordinated FITT manipulation rather than isolated changes.
The significance is that successful anaerobic development depends on understanding how intensity increases affect recovery needs and frequency limitations.
This integrated approach ensures continuous improvement for rugby league’s explosive demands while maintaining training quality through structured component interactions.

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)

--- 15 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Frequency:

4-5 sessions weekly provides adequate stimulus for fitness improvements while allowing recovery.
Adolescent swimmers require rest days to prevent overtraining during growth periods.
This frequency is necessary because it maintains consistency essential for 1500m endurance development.

Intensity:

70-80% maximum heart rate targets aerobic energy system which is predominantly used in 1500m events.
Include faster sets at 80-85% MHR to develop race-pace endurance.
Monitoring through perceived exertion is important because it accommodates adolescent heart rate variability.

Time:

60-90 minute sessions with 45-60 minutes continuous swimming builds specific endurance for 20+ minute race duration.
Progressive increases of 10% weekly prevent overload injuries common in young athletes.
This duration is effective because it matches the sustained effort required for 1500m racing

Type:

Primarily freestyle sets with varied distances (400m-800m repeats) maintaining aerobic intensity.
Include pulling sets and kick work to develop specific muscle endurance.
Occasional backstroke/breaststroke prevents repetitive strain while maintaining aerobic stimulus.
This program specifically addresses 1500m demands through sustained aerobic work while respecting adolescent development needs through appropriate progression and recovery.

Show Worked Solution

Sample Answer

Frequency:

4-5 sessions weekly provides adequate stimulus for fitness improvements while allowing recovery.
Adolescent swimmers require rest days to prevent overtraining during growth periods.
This frequency is necessary because it maintains consistency essential for 1500m endurance development.

Intensity:

70-80% maximum heart rate targets aerobic energy system which is predominantly used in 1500m events.
Include faster sets at 80-85% MHR to develop race-pace endurance.
Monitoring through perceived exertion is important because it accommodates adolescent heart rate variability.

Time:

60-90 minute sessions with 45-60 minutes continuous swimming builds specific endurance for 20+ minute race duration.
Progressive increases of 10% weekly prevent overload injuries common in young athletes.
This duration is effective because it matches the sustained effort required for 1500m racing

Type:

Primarily freestyle sets with varied distances (400m-800m repeats) maintaining aerobic intensity.
Include pulling sets and kick work to develop specific muscle endurance.
Occasional backstroke/breaststroke prevents repetitive strain while maintaining aerobic stimulus.
This program specifically addresses 1500m demands through sustained aerobic work while respecting adolescent development needs through appropriate progression and recovery.

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 fitness improvements. (12 marks)

--- 28 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Evaluation Statement:

The FITT components demonstrate highly effective interaction for sprint training when properly integrated.
Key criteria include energy system targeting, movement skill development, and component relationships.

Energy System Targeting:

Intensity at 90-100% maximum strongly meets ATP-PCr system requirements, using immediate energy stores within 10 seconds.
Time components of 5-10 second efforts prove optimal for developing explosive power.
While frequency allows energy system recovery, excessive sessions fail to achieve fitness improvements.
The evidence indicates that proper intensity-time combination drives improved energy storage capacity.

Movement Skill Development:

High-intensity efforts effectively develop explosive muscle fibres essential for sprinting speed.
Short time intervals maintain movement quality throughout efforts, preventing fatigue-induced technique breakdown.
Frequency at 3-4 sessions adequately fulfils skill learning needs while avoiding excessive muscle fatigue.
Sprint-specific training types prove superior for developing speed and power coordination.

Component Relationships:

Evidence supporting integration includes inverse relationships between variables – increasing intensity necessitates reduced frequency or duration.
Work-to-rest ratios of 1:10-20 demonstrate time-recovery connections for maintaining training quality.
Although effective for power development, excessive intensity without adequate recovery proves insufficient for consistent improvement.
Type selection influences all other components through specific fatigue patterns.

Final Evaluation:

Weighing these factors shows optimal interaction occurs through careful manipulation.
The strengths outweigh the weaknesses because integrated programming maximises explosive development while preventing overtraining.
Most effective programs adjust components inversely – as competition approaches, intensity increases while volume decreases.
While strong in isolation, components prove less suitable for performance without systematic integration.
Sprint performance ultimately depends on balancing maximum effort training with complete recovery.

Show Worked Solution

Sample Answer

Evaluation Statement:

The FITT components demonstrate highly effective interaction for sprint training when properly integrated.
Key criteria include energy system targeting, movement skill development, and component relationships.

Energy System Targeting:

Intensity at 90-100% maximum strongly meets ATP-PCr system requirements, using immediate energy stores within 10 seconds.
Time components of 5-10 second efforts prove optimal for developing explosive power.
While frequency allows energy system recovery, excessive sessions fail to achieve fitness improvements.
The evidence indicates that proper intensity-time combination drives improved energy storage capacity.

Movement Skill Development:

High-intensity efforts effectively develop explosive muscle fibres essential for sprinting speed.
Short time intervals maintain movement quality throughout efforts, preventing fatigue-induced technique breakdown.
Frequency at 3-4 sessions adequately fulfils skill learning needs while avoiding excessive muscle fatigue.
Sprint-specific training types prove superior for developing speed and power coordination.

Component Relationships:

Evidence supporting integration includes inverse relationships between variables – increasing intensity necessitates reduced frequency or duration.
Work-to-rest ratios of 1:10-20 demonstrate time-recovery connections for maintaining training quality.
Although effective for power development, excessive intensity without adequate recovery proves insufficient for consistent improvement.
Type selection influences all other components through specific fatigue patterns.

Final Evaluation:

Weighing these factors shows optimal interaction occurs through careful manipulation.
The strengths outweigh the weaknesses because integrated programming maximises explosive development while preventing overtraining.
Most effective programs adjust components inversely – as competition approaches, intensity increases while volume decreases.
While strong in isolation, components prove less suitable for performance without systematic integration.
Sprint performance ultimately depends on balancing maximum effort training with complete recovery.

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)

--- 15 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Court-based sprint drills develop basketball-specific anaerobic power through suicide runs, baseline-to-baseline sprints, and defensive slide patterns.
These movements are effective because they replicate game demands of 5-15 second high-intensity bursts.
This ensures direct transfer to match performance during fast breaks and defensive plays.
Plyometric exercises build explosive power essential for rebounding and shot-blocking.
Box jumps (40-60cm), depth jumps, and lateral bounds develop vertical and horizontal power.
Medicine ball chest passes and overhead throws enhance upper body explosiveness which improves passing and shooting power.
Resistance training using moderate loads for 3-8 repetitions develops strength for basketball movements.
Squats and deadlifts build lower body power for jumping, while bench press and rows develop contact strength for post play.
This type of training is necessary because basketball requires both explosive movements and physical contact.
Circuit training combines basketball skills with anaerobic conditioning to create sport-specific fitness.
Stations alternate between dribbling sprints, defensive slides, jump shots, and agility ladder work.
30 seconds maximum effort with 60-90 seconds recovery replicates game work-to-rest patterns.
This training method is effective because it maintains skill development while building anaerobic fitness for basketball’s repeated high-intensity demands.

Show Worked Solution

Sample Answer

Court-based sprint drills develop basketball-specific anaerobic power through suicide runs, baseline-to-baseline sprints, and defensive slide patterns.
These movements are effective because they replicate game demands of 5-15 second high-intensity bursts.
This ensures direct transfer to match performance during fast breaks and defensive plays.
Plyometric exercises build explosive power essential for rebounding and shot-blocking.
Box jumps (40-60cm), depth jumps, and lateral bounds develop vertical and horizontal power.
Medicine ball chest passes and overhead throws enhance upper body explosiveness which improves passing and shooting power.
Resistance training using moderate loads for 3-8 repetitions develops strength for basketball movements.
Squats and deadlifts build lower body power for jumping, while bench press and rows develop contact strength for post play.
This type of training is necessary because basketball requires both explosive movements and physical contact.
Circuit training combines basketball skills with anaerobic conditioning to create sport-specific fitness.
Stations alternate between dribbling sprints, defensive slides, jump shots, and agility ladder work.
30 seconds maximum effort with 60-90 seconds recovery replicates game work-to-rest patterns.
This training method is effective because it maintains skill development while building anaerobic fitness for basketball’s repeated high-intensity demands.

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 responses. (5 marks)

--- 10 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Similarities:

Both training methods require specific time durations to target their respective energy systems effectively.
Both need sufficient time to create training stimulus and promote fitness improvements.
Both require planned recovery periods, though at different intervals.

Differences:

Glycolytic training uses short work intervals of 30-90 seconds targeting the lactic acid system.
Aerobic training involves continuous activity lasting 20-60+ minutes at moderate intensity.
Glycolytic sessions total 15-30 minutes of high-intensity work due to accumulated fatigue.
Aerobic sessions extend much longer without excessive fatigue because of steady-state exercise.
Glycolytic training requires work-to-rest ratios of 1:2-3 to allow partial lactate clearance.
Aerobic training needs no rest intervals as steady-state exercise allows ongoing oxygen delivery.

Physiological responses from time differences:

Shorter glycolytic intervals create metabolic stress, which improves lactate buffering capacity.
This leads to enhanced glycolytic enzyme activity and better lactate removal.
Longer aerobic duration stimulates cardiovascular responses resulting in improved oxygen delivery.
Extended moderate intensity causes enhanced fat utilisation efficiency.
These distinct responses reflect each energy system’s role in different performance demands.

Show Worked Solution

Sample Answer

Similarities:

Both training methods require specific time durations to target their respective energy systems effectively.
Both need sufficient time to create training stimulus and promote fitness improvements.
Both require planned recovery periods, though at different intervals.

Differences:

Glycolytic training uses short work intervals of 30-90 seconds targeting the lactic acid system.
Aerobic training involves continuous activity lasting 20-60+ minutes at moderate intensity.
Glycolytic sessions total 15-30 minutes of high-intensity work due to accumulated fatigue.
Aerobic sessions extend much longer without excessive fatigue because of steady-state exercise.
Glycolytic training requires work-to-rest ratios of 1:2-3 to allow partial lactate clearance.
Aerobic training needs no rest intervals as steady-state exercise allows ongoing oxygen delivery.

Physiological responses from time differences:

Shorter glycolytic intervals create metabolic stress, which improves lactate buffering capacity.
This leads to enhanced glycolytic enzyme activity and better lactate removal.
Longer aerobic duration stimulates cardiovascular responses resulting in improved oxygen delivery.
Extended moderate intensity causes enhanced fat utilisation efficiency.
These distinct responses reflect each energy system’s role in different performance demands.

HMS, BM EQ-Bank 303

Explain why the 'Frequency' component of the FITT principle needs to be modified when an athlete moves from pre-season to in-season training. Use a specific sport to support your answer. (4 marks)

--- 12 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer – Chosen sport – Netball

Pre-season allows higher training frequency because no competitive matches exist to create additional stress.
Athletes can train 5-6 times weekly as recovery time is dedicated solely to training demands.
Example: A netball player completes 5 training sessions weekly during pre-season preparation.
In-season frequency must be reduced due to the physical and mental demands of regular competition.
This reduction is necessary because match play provides high-intensity stimulus requiring recovery time.
Training frequency drops to 2-3 sessions weekly to prevent accumulated fatigue affecting performance.
Match demands create significant physiological stress which limits available recovery time for additional training.
Therefore in-season training focuses on maintaining fitness rather than building new improvements.
Example: The same netball player reduces to 2 light training sessions between weekend matches.
This modification ensures optimal performance on match day while preventing overtraining and injury risk.

Show Worked Solution

Sample Answer

Pre-season allows higher training frequency because no competitive matches exist to create additional stress.
Athletes can train 5-6 times weekly as recovery time is dedicated solely to training demands.
Example: A netball player completes 5 training sessions weekly during pre-season preparation.
In-season frequency must be reduced due to the physical and mental demands of regular competition.
This reduction is necessary because match play provides high-intensity stimulus requiring recovery time.
Training frequency drops to 2-3 sessions weekly to prevent accumulated fatigue affecting performance.
Match demands create significant physiological stress which limits available recovery time for additional training.
Therefore in-season training focuses on maintaining fitness rather than building new improvements.
Example: The same netball player reduces to 2 light training sessions between weekend matches.
This modification ensures optimal performance on match day while preventing overtraining and injury risk.

HMS, BM EQ-Bank 302 MC

When applying the FITT principle to a season-long training program for an elite 400 metre runner, which of the following describes the MOST appropriate progression of the intensity component over 10 weeks?

Begin with high-intensity anaerobic training (90-100% max effort), maintain throughout, then reduce intensity (60-70% max effort) in final weeks
Begin with moderate aerobic endurance (70-80% max HR), immediately progress to maximal sprints (95-100% max effort), then maintain high intensity
Begin with low-intensity aerobic endurance (60-70% max HR), progress to moderate-intensity (75-85% max HR), then perform high-intensity intervals (90-100% max effort)
Maintain consistent moderate intensity (75-85% max effort) throughout all weeks, increasing only volume and decreasing volume in final weeks

Show Answers Only

\(C\)

Show Worked Solution

C is correct: Progressive intensity builds aerobic base then develops race-specific speed.

Other Options:

A is incorrect: Starting high-intensity without base increases injury risk.
B is incorrect: Jumping to maximal sprints skips crucial development stages.
D is incorrect: Constant intensity prevents optimal performance improvements.

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?

High intensity at 90-100% maximum effort, 2-3 times per week, with 10-15 second work intervals
Moderate intensity at 70-80% maximum effort, 4-5 times per week, with 2-3 minute work intervals
High intensity at 90-100% maximum effort, 2-3 times per week, with 3-10 second work intervals
Moderate intensity at 70-80% maximum effort, 2-3 times per week, with 20-30 second work intervals

Show Answers Only

\(C\)

Show Worked Solution

C is correct: ATP-PCr system requires maximal 3-10 second efforts with adequate recovery.

Other Options:

A is incorrect: 10-15 seconds exceeds ATP-PCr capacity; shifts to glycolytic.
B is incorrect: Moderate intensity and 2-3 minutes target aerobic systems.
D is incorrect: Moderate intensity inappropriate for ATP-PCr development.

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?

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

Show Answers Only

\(B\)

Show Worked Solution

B is correct: 2-3 days weekly with rest days ensures adequate recovery.

Other Options:

A is incorrect: Excessive frequency lacks sufficient recovery time.
C is incorrect: No full rest days essential for anaerobic recovery.
D is incorrect: Too frequent; active recovery should be properly structured.

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)

--- 24 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Overview Statement:

Swimming and running require different FITT applications due to their distinct environmental and biomechanical demands.
Key relationships exist between impact stress and frequency, body position and intensity measurement, plus equipment constraints affecting type variety.

Component Relationship 1:

Impact stress levels directly influence frequency capabilities between these activities.
Swimming enables 5-6 weekly sessions because water buoyancy reduces joint stress, while running limits training to 3-4 sessions due to high impact forces.
Water supports body weight, preventing overuse injuries that commonly affect runners.
This relationship means swimmers can accumulate greater weekly training volume without injury risk.

Component Relationship 2:

Environmental factors connect to intensity measurement accuracy and session duration.
Horizontal body position in water causes heart rates to run 10-15 beats lower than land-based activities.
This forces swimmers to rely on perceived exertion or pace times rather than heart rate monitoring.
Additionally, water resistance increases energy expenditure, resulting in shorter session durations (45-60 minutes) compared to running (60-90 minutes) for equivalent training stimulus.

Implications and Synthesis:

These component relationships demonstrate how environmental constraints shape FITT application.
Swimming’s supportive environment allows higher frequency but restricts type variety to stroke variations.
Running’s impact stress limits frequency but provides diverse terrain options.
The significance is that effective aerobic programs must adapt FITT components to match each activity’s unique biomechanical and environmental demands.

Show Worked Solution

Sample Answer

Overview Statement:

Swimming and running require different FITT applications due to their distinct environmental and biomechanical demands.
Key relationships exist between impact stress and frequency, body position and intensity measurement, plus equipment constraints affecting type variety.

Component Relationship 1:

Impact stress levels directly influence frequency capabilities between these activities.
Swimming enables 5-6 weekly sessions because water buoyancy reduces joint stress, while running limits training to 3-4 sessions due to high impact forces.
Water supports body weight, preventing overuse injuries that commonly affect runners.
This relationship means swimmers can accumulate greater weekly training volume without injury risk.

Component Relationship 2:

Environmental factors connect to intensity measurement accuracy and session duration.
Horizontal body position in water causes heart rates to run 10-15 beats lower than land-based activities.
This forces swimmers to rely on perceived exertion or pace times rather than heart rate monitoring.
Additionally, water resistance increases energy expenditure, resulting in shorter session durations (45-60 minutes) compared to running (60-90 minutes) for equivalent training stimulus.

Implications and Synthesis:

These component relationships demonstrate how environmental constraints shape FITT application.
Swimming’s supportive environment allows higher frequency but restricts type variety to stroke variations.
Running’s impact stress limits frequency but provides diverse terrain options.
The significance is that effective aerobic programs must adapt FITT components to match each activity’s unique biomechanical and environmental demands.

HMS, BM EQ-Bank 294

Describe 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)

--- 12 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Frequency

Weeks 1-2: Start with 3 sessions weekly to establish routine without overtraining.
Weeks 3-6: Increase to 4 sessions as as fitness base develops.
Weeks 7-8: Maintain 4-5 sessions, ensuring recovery before matches.

Intensity

Weeks 1-2: 60-70% MHR builds aerobic base safely.
Weeks 3-4: Progress to 70-75% MHR as conditioning improves.
Weeks 5-6: Include intervals at 75-80% MHR developing lactate threshold.
Weeks 7-8: Incorporate match-intensity periods at 80-85% MHR.

Time

Weeks 1-2: 30-minute sessions prevent excessive fatigue.
Weeks 3-4: Extend to 40 minutes building endurance capacity.
Weeks 5-6: 45-50 minutes with varied intensities.
Weeks 7-8: 60 minutes matching game duration requirements.

Type

Weeks 1-2: Continuous jogging establishing base fitness.
Weeks 3-4: Add fartlek training introducing speed variations.
Weeks 5-6: Include ball work maintaining 70%+ MHR through dribbling circuits.
Weeks 7-8: Small-sided games (4v4) combining fitness with tactical practice.

Progressive overload:

Systematic increases occur across all training variables.
Each phase builds upon previous weeks’ foundation.
Soccer-specific elements increase throughout the program duration.

Show Worked Solution

Sample Answer

Frequency

Weeks 1-2: Start with 3 sessions weekly to establish routine without overtraining.
Weeks 3-6: Increase to 4 sessions as as fitness base develops.
Weeks 7-8: Maintain 4-5 sessions, ensuring recovery before matches.

Intensity

Weeks 1-2: 60-70% MHR builds aerobic base safely.
Weeks 3-4: Progress to 70-75% MHR as conditioning improves.
Weeks 5-6: Include intervals at 75-80% MHR developing lactate threshold.
Weeks 7-8: Incorporate match-intensity periods at 80-85% MHR.

Time

Weeks 1-2: 30-minute sessions prevent excessive fatigue.
Weeks 3-4: Extend to 40 minutes building endurance capacity.
Weeks 5-6: 45-50 minutes with varied intensities.
Weeks 7-8: 60 minutes matching game duration requirements.

Type

Weeks 1-2: Continuous jogging establishing base fitness.
Weeks 3-4: Add fartlek training introducing speed variations.
Weeks 5-6: Include ball work maintaining 70%+ MHR through dribbling circuits.
Weeks 7-8: Small-sided games (4v4) combining fitness with tactical practice.

Progressive overload:

Systematic increases occur across all training variables.
Each phase builds upon previous weeks’ foundation.
Soccer-specific elements increase throughout the program duration.

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)

--- 7 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Frequency of training for a beginning jogger be 3 sessions per week, allowing adequate recovery between sessions to prevent overtraining and build fitness gradually.
Intensity should remain low to moderate at 50-60% maximum heart rate to develop aerobic base without excessive fatigue or discouragement.
Time involves starting with 20 minutes continuous jogging, progressively increasing to 30 minutes as cardiovascular fitness and confidence improve.
Type focuses on continuous jogging at steady pace on flat terrain, incorporating walking breaks when needed to maintain target heart rate zone and prevent overexertion.
This approach ensures safe, sustainable progression for beginners while establishing proper aerobic training habits and preventing early dropout from excessive demands.

Show Worked Solution

Sample Answer

Frequency of training for a beginning jogger be 3 sessions per week, allowing adequate recovery between sessions to prevent overtraining and build fitness gradually.
Intensity should remain low to moderate at 50-60% maximum heart rate to develop aerobic base without excessive fatigue or discouragement.
Time involves starting with 20 minutes continuous jogging, progressively increasing to 30 minutes as cardiovascular fitness and confidence improve.
Type focuses on continuous jogging at steady pace on flat terrain, incorporating walking breaks when needed to maintain target heart rate zone and prevent overexertion.
This approach ensures safe, sustainable progression for beginners while establishing proper aerobic training habits and preventing early dropout from excessive demands.

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 tennis player versus a competitive 100 metre swimmer. (6 marks)

--- 18 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Similarities:

Both sports require careful scheduling around skill practice sessions.
Both limit anaerobic sessions to 2-3 times weekly to prevent overtraining.
Both utilise interval training with work periods under 60 seconds targeting anaerobic systems.
Both incorporate resistance training to develop power for sport-specific movements.
Both require 48-72 hour recovery periods between high-intensity anaerobic sessions.

Differences:

Tennis players can manage 2-3 weekly sessions due to high impact stress from jumping and lunging.
100m swimmers can handle 3 sessions as water-based training reduces joint stress, allowing quicker recovery.
Tennis training emphasises multi-directional movements through court sprints, lunging patterns and plyometric jumps.
100m swimming focuses on linear sprint power through 25-50m sprint sets and explosive starts.
Tennis sessions include agility ladders and reaction drills for sudden direction changes and net play.
100m swimmers use resistance equipment like parachutes and paddles for stroke-specific power development.
Tennis “type” component addresses explosive racquet swing power and rapid court coverage.
100m swimming “type” component develops propulsive force and streamlined body position for maximum speed.

Show Worked Solution

Sample Answer

Similarities:

Both sports require careful scheduling around skill practice sessions.
Both limit anaerobic sessions to 2-3 times weekly to prevent overtraining.
Both utilise interval training with work periods under 60 seconds targeting anaerobic systems.
Both incorporate resistance training to develop power for sport-specific movements.
Both require 48-72 hour recovery periods between high-intensity anaerobic sessions.

Differences:

Tennis players can manage 2-3 weekly sessions due to high impact stress from jumping and lunging.
100m swimmers can handle 3 sessions as water-based training reduces joint stress, allowing quicker recovery.
Tennis training emphasises multi-directional movements through court sprints, lunging patterns and plyometric jumps.
100m swimming focuses on linear sprint power through 25-50m sprint sets and explosive starts.
Tennis sessions include agility ladders and reaction drills for sudden direction changes and net play.
100m swimmers use resistance equipment like parachutes and paddles for stroke-specific power development.
Tennis “type” component addresses explosive racquet swing power and rapid court coverage.
100m swimming “type” component develops propulsive force and streamlined body position for maximum speed.

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?

Frequency: daily training; Intensity: RPE 5-6; Time: 45-minute continuous sessions; Type: high-repetition Olympic lifts
Frequency: 4-5 sessions per week; Intensity: RPE 8-9; Time: sets of 1-5 repetitions with 3-5 minute rest periods; Type: Olympic lifts and strength exercises
Frequency: 2 sessions per week; Intensity: RPE 7; Time: 30-second maximum effort circuits; Type: machine-based resistance training
Frequency: 6 sessions per week; Intensity: RPE 6-7; Time: 20-repetition sets with 1-minute rest periods; Type: bodyweight exercises

Show Answers Only

\(B\)

Show Worked Solution

B is correct: Optimal frequency, high intensity, low reps with long rest for power development.

Other Options:

A is incorrect: Daily training excessive; low intensity/high reps for endurance not power.
C is incorrect: Insufficient frequency; machines lack Olympic lift technique requirements.
D is incorrect: Low intensity/high reps develop endurance not explosive power.

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)

--- 10 WORK AREA LINES (style=lined) ---

Show Answers Only

Any 2 of the following

NOTE: Students should describe any TWO of the training types in detail, ensuring they explain how each type is implemented and its relevance to rugby performance.

Sprint interval training

Develops the ATP-PCr system through 10-30 metre maximal sprints with full recovery between efforts.
This training replicates explosive bursts needed for line breaks and support play in rugby matches.

Plyometric exercises

Develops the ATP-PCr system through 10-30 metre maximal sprints with full recovery between efforts.
This training replicates explosive bursts needed for line breaks and support play in rugby matches.

Circuit training

Combines 6-8 rugby-specific anaerobic stations such as tackle bags, agility ladders and medicine ball throws.
Athletes work at high intensity for 20-30 seconds per station with recovery periods.

Resistance training

Uses heavy loads at 80-90% 1RM for 1-5 repetitions with extended rest periods.
Compound movements like squats, deadlifts and power cleans build maximal strength for scrummaging and ruck contests.

Show Worked Solution

Any 2 of the following

NOTE: Students should describe any TWO of the training types in detail, ensuring they explain how each type is implemented and its relevance to rugby performance.

Sprint interval training

Develops the ATP-PCr system through 10-30 metre maximal sprints with full recovery between efforts.
This training replicates explosive bursts needed for line breaks and support play in rugby matches.

Plyometric exercises

Develops the ATP-PCr system through 10-30 metre maximal sprints with full recovery between efforts.
This training replicates explosive bursts needed for line breaks and support play in rugby matches.

Circuit training

Combines 6-8 rugby-specific anaerobic stations such as tackle bags, agility ladders and medicine ball throws.
Athletes work at high intensity for 20-30 seconds per station with recovery periods.

Resistance training

Uses heavy loads at 80-90% 1RM for 1-5 repetitions with extended rest periods.
Compound movements like squats, deadlifts and power cleans build maximal strength for scrummaging and ruck contests.

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)

--- 8 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Pre-season allows 3-4 anaerobic sessions weekly because building fitness base is priority without match demands competing for recovery time.
This enables 24-48 hour recovery between sessions, which allows fitness development while preventing overtraining in netball players.
In-season requires reducing to 1-2 dedicated anaerobic sessions weekly because match play provides game-intensity stimulus that replaces some training needs.
Consequently, 48-72 hour recovery becomes necessary due to accumulated fatigue from competitive matches combined with training loads.
This modification occurs because pre-season has no competitive stress, whereas in-season requires balancing training with match demands to maintain performance without causing burnout.
Therefore, frequency adjustments ensure optimal performance by matching training load to the player’s total stress and recovery capacity.

Show Worked Solution

Sample Answer

Pre-season allows 3-4 anaerobic sessions weekly because building fitness base is priority without match demands competing for recovery time.
This enables 24-48 hour recovery between sessions, which allows fitness development while preventing overtraining in netball players.
In-season requires reducing to 1-2 dedicated anaerobic sessions weekly because match play provides game-intensity stimulus that replaces some training needs.
Consequently, 48-72 hour recovery becomes necessary due to accumulated fatigue from competitive matches combined with training loads.
This modification occurs because pre-season has no competitive stress, whereas in-season requires balancing training with match demands to maintain performance without causing burnout.
Therefore, frequency adjustments ensure optimal performance by matching training load to the player’s total stress and recovery capacity.

HMS, BM EQ-Bank 286

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

--- 28 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Overview Statement:

The FITT principle components must be carefully manipulated for 400m running due to the event’s unique anaerobic demands.
Key relationships exist between frequency and recovery needs, intensity and energy system targeting, plus time intervals affecting training effectiveness.

Component Relationship 1:

Frequency directly influences recovery and training quality in anaerobic programs.
400m runners require 2-3 sessions weekly because high-intensity training creates significant muscle fatigue requiring 48-72 hours recovery.
This relationship means more frequent sessions would compromise training quality and increase injury risk.
Training frequency connects to intensity levels – as workout intensity increases, frequency must decrease to allow adequate recovery between sessions.

Component Relationship 2:

Time and intensity work together to target specific energy systems crucial for 400m performance.
Work intervals of 30-90 seconds at 85-95% MHR enable glycolytic system development while shorter 10-30 second intervals at maximum effort target the ATP-PCr system.
Rest periods interact with work duration – longer work intervals require extended recovery (1:3 ratios) to prevent excessive fatigue accumulation.
This combination allows runners to develop both speed and lactate tolerance essential for 400m racing.

Implications and Synthesis:

These component relationships demonstrate how FITT manipulation shapes training effectiveness for 400m performance.
Frequency limitations force coaches to maximise session quality through careful intensity and time selection.
The significance is that successful 400m training depends on balancing high-intensity demands with adequate recovery while targeting both anaerobic energy systems through varied interval durations.

Show Worked Solution

Sample Answer

Overview Statement:

The FITT principle components must be carefully manipulated for 400m running due to the event’s unique anaerobic demands.
Key relationships exist between frequency and recovery needs, intensity and energy system targeting, plus time intervals affecting training effectiveness.

Component Relationship 1:

Frequency directly influences recovery and training quality in anaerobic programs.
400m runners require 2-3 sessions weekly because high-intensity training creates significant muscle fatigue requiring 48-72 hours recovery.
This relationship means more frequent sessions would compromise training quality and increase injury risk.
Training frequency connects to intensity levels – as workout intensity increases, frequency must decrease to allow adequate recovery between sessions.

Component Relationship 2:

Time and intensity work together to target specific energy systems crucial for 400m performance.
Work intervals of 30-90 seconds at 85-95% MHR enable glycolytic system development while shorter 10-30 second intervals at maximum effort target the ATP-PCr system.
Rest periods interact with work duration – longer work intervals require extended recovery (1:3 ratios) to prevent excessive fatigue accumulation.
This combination allows runners to develop both speed and lactate tolerance essential for 400m racing.

Implications and Synthesis:

These component relationships demonstrate how FITT manipulation shapes training effectiveness for 400m performance.
Frequency limitations force coaches to maximise session quality through careful intensity and time selection.
The significance is that successful 400m training depends on balancing high-intensity demands with adequate recovery while targeting both anaerobic energy systems through varied interval durations.

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)

--- 18 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Similarities

Both training types require structured frequency of 3-4 sessions weekly, preventing overtraining while ensuring fitness improvements.
Both utilise progressive overload through systematic FITT manipulation.
Both incorporate basketball-specific movements maintaining skill transfer during conditioning.
Both require careful planning to balance training with skill practice sessions.
Both use heart rate monitoring and recovery tracking to ensure appropriate training loads.

Differences:

Anaerobic training requires 48-72 hour recovery between sessions due to high muscle fatigue.
Aerobic sessions allow consecutive days as lower intensity permits faster recovery, enabling 4-5 weekly sessions.
Anaerobic training demands 85-100% maximum effort targeting explosive power development.
Aerobic training maintains 65-80% MHR, allowing sustained energy production for endurance building.
Anaerobic sessions involve 10-60 second work intervals with extended rest periods, totalling 20-30 minutes high-intensity work.
Aerobic training requires continuous 30-60 minute sessions developing cardiovascular endurance for game demands.
Anaerobic training emphasises explosive movements like sprint drills, jumping exercises, and defensive slides.
Aerobic training utilises continuous running, cycling, or sustained basketball drills maintaining moderate intensity.

Application significance:

Basketball’s stop-start nature requires both energy systems working effectively.
Anaerobic training develops explosive plays, fast breaks, and jumping ability.
Aerobic training enables recovery between high-intensity efforts and maintains performance throughout games.
Successful programs combine both training types based on season timing and player needs.

Show Worked Solution

Sample Answer

Similarities

Both training types require structured frequency of 3-4 sessions weekly, preventing overtraining while ensuring fitness improvements.
Both utilise progressive overload through systematic FITT manipulation.
Both incorporate basketball-specific movements maintaining skill transfer during conditioning.
Both require careful planning to balance training with skill practice sessions.
Both use heart rate monitoring and recovery tracking to ensure appropriate training loads.

Differences:

Anaerobic training requires 48-72 hour recovery between sessions due to high muscle fatigue.
Aerobic sessions allow consecutive days as lower intensity permits faster recovery, enabling 4-5 weekly sessions.
Anaerobic training demands 85-100% maximum effort targeting explosive power development.
Aerobic training maintains 65-80% MHR, allowing sustained energy production for endurance building.
Anaerobic sessions involve 10-60 second work intervals with extended rest periods, totalling 20-30 minutes high-intensity work.
Aerobic training requires continuous 30-60 minute sessions developing cardiovascular endurance for game demands.
Anaerobic training emphasises explosive movements like sprint drills, jumping exercises, and defensive slides.
Aerobic training utilises continuous running, cycling, or sustained basketball drills maintaining moderate intensity.

Application significance:

Basketball’s stop-start nature requires both energy systems working effectively.
Anaerobic training develops explosive plays, fast breaks, and jumping ability.
Aerobic training enables recovery between high-intensity efforts and maintains performance throughout games.
Successful programs combine both training types based on season timing and player needs.

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)

--- 15 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Time:

Work intervals must be 5-15 seconds to match the 100m race duration and target the ATP-PCr system.
Recovery periods require 2-5 minutes between efforts, which creates work-to-rest ratios of 1:10-20..
This extended recovery allows complete phosphate replenishment essential for maintaining sprint quality..

Intensity:

Training must occur at 90-100% maximum velocity to recruit fast-twitch muscle fibres.
This develops neuromuscular patterns specific to sprinting.
Sub-maximal efforts fail to stimulate the improvements required for elite speed development.

Relationship:

Short time periods enable maximum intensity maintenance throughout each repetition.
Attempting longer durations forces intensity reduction as the glycolytic system activates.
This compromises sprint-specific improvements.

Progressive application:

Early season uses slightly longer intervals (10-15 seconds) at 90-95% intensity because this builds capacity.
Competition phase shifts to race-specific times (9-11 seconds) at 100% intensity.
This progression develops speed endurance before pure speed, preventing injury while optimising 100m performance.

Show Worked Solution

Sample Answer

Time:

Work intervals must be 5-15 seconds to match the 100m race duration and target the ATP-PCr system.
Recovery periods require 2-5 minutes between efforts, which creates work-to-rest ratios of 1:10-20..
This extended recovery allows complete phosphate replenishment essential for maintaining sprint quality..

Intensity:

Training must occur at 90-100% maximum velocity to recruit fast-twitch muscle fibres.
This develops neuromuscular patterns specific to sprinting.
Sub-maximal efforts fail to stimulate the improvements required for elite speed development.

Relationship:

Short time periods enable maximum intensity maintenance throughout each repetition.
Attempting longer durations forces intensity reduction as the glycolytic system activates.
This compromises sprint-specific improvements.

Progressive application:

Early season uses slightly longer intervals (10-15 seconds) at 90-95% intensity because this builds capacity.
Competition phase shifts to race-specific times (9-11 seconds) at 100% intensity.
This progression develops speed endurance before pure speed, preventing injury while optimising 100m performance.

HMS, BM EQ-Bank 283

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

--- 8 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

The FITT principle provides a framework for designing effective training programs using Frequency (how often), Intensity (how hard), Time (duration), and Type (exercise selection).
For anaerobic training, frequency involves 2-4 sessions weekly with 48-72 hours recovery between sessions to allow muscle repair.
Intensity requires high effort at 80-95% MHR or maximum effort to effectively target ATP-PCr and glycolytic systems.
Time features short work intervals of 10-60 seconds with rest periods 2-3 times longer than work periods.
Type includes sprint intervals, plyometrics, resistance training, and sport-specific high-intensity drills that develop power and speed through ATP-PCr and glycolytic pathways.

Show Worked Solution

Sample Answer

The FITT principle provides a framework for designing effective training programs using Frequency (how often), Intensity (how hard), Time (duration), and Type (exercise selection).
For anaerobic training, frequency involves 2-4 sessions weekly with 48-72 hours recovery between sessions to allow muscle repair.
Intensity requires high effort at 80-95% MHR or maximum effort to effectively target ATP-PCr and glycolytic systems.
Time features short work intervals of 10-60 seconds with rest periods 2-3 times longer than work periods.
Type includes sprint intervals, plyometrics, resistance training, and sport-specific high-intensity drills that develop power and speed through ATP-PCr and glycolytic pathways.

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)

--- 24 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Overview Statement:

The “type” component interacts with other FITT elements to create sport-specific aerobic development that enhances transfer to team sport performance.

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

Small-sided games:

Small-sided games (3v3 to 6v6) maintain high heart rates (70-85% MHR) while developing sport-specific movement patterns. This creates high transfer to competition while maintaining athlete motivation compared to traditional aerobic training.

Sport-specific interval training:

Intervals replicate movement patterns and work-to-rest ratios of specific sports. Basketball players perform court-length sprints and defensive slides rather than generic running. This enhances transfer of aerobic development to game performance.

Circuit training:

Circuits combine aerobic exercises with sport-specific skills to develop aerobic capacity while maintaining technical proficiency. Coaches manipulate work periods and exercise selection to create appropriate stimulus while reinforcing skill development.

Cross-training:

Different aerobic activities (cycling, swimming, rowing) provide effective stimulus while reducing strain from repeated sport-specific movements. This is particularly valuable during heavy competition periods or for injured athletes.

Fartlek training:

Variable-intensity training with sport-specific movements allows athletes to develop aerobic capacity that mimics the unpredictable nature of team sports. Sessions can be structured or unstructured depending on training phase needs.

Environmental manipulation:

Changing environments (sand, hills, water) increases training stimulus while maintaining sport-specific movement patterns. Beach volleyball players performing footwork drills in sand increases intensity while enhancing sport-specific benefits.

High-intensity aerobic intervals:

High-intensity intervals (85-95% MHR) develop both aerobic power and lactate buffering capacity. These must be carefully designed to match sport demands and recovery capacities.

Implications:

Effective “type” manipulation integrates multiple training methods throughout structured programs, with emphasis shifting from general aerobic development to sport-specific training as competition approaches.

Show Worked Solution

Overview Statement:

The “type” component interacts with other FITT elements to create sport-specific aerobic development that enhances transfer to team sport performance.

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

Small-sided games:

Small-sided games (3v3 to 6v6) maintain high heart rates (70-85% MHR) while developing sport-specific movement patterns. This creates high transfer to competition while maintaining athlete motivation compared to traditional aerobic training.

Sport-specific interval training:

Intervals replicate movement patterns and work-to-rest ratios of specific sports. Basketball players perform court-length sprints and defensive slides rather than generic running. This enhances transfer of aerobic development to game performance.

Circuit training:

Circuits combine aerobic exercises with sport-specific skills to develop aerobic capacity while maintaining technical proficiency. Coaches manipulate work periods and exercise selection to create appropriate stimulus while reinforcing skill development.

Cross-training:

Different aerobic activities (cycling, swimming, rowing) provide effective stimulus while reducing strain from repeated sport-specific movements. This is particularly valuable during heavy competition periods or for injured athletes.

Fartlek training:

Variable-intensity training with sport-specific movements allows athletes to develop aerobic capacity that mimics the unpredictable nature of team sports. Sessions can be structured or unstructured depending on training phase needs.

Environmental manipulation:

Changing environments (sand, hills, water) increases training stimulus while maintaining sport-specific movement patterns. Beach volleyball players performing footwork drills in sand increases intensity while enhancing sport-specific benefits.

High-intensity aerobic intervals:

High-intensity intervals (85-95% MHR) develop both aerobic power and lactate buffering capacity. These must be carefully designed to match sport demands and recovery capacities.

Implications:

Effective “type” manipulation integrates multiple training methods throughout structured programs, with emphasis shifting from general aerobic development to sport-specific training 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?

The number of training sessions performed each week
The duration of each workout or exercise session
The level of exertion or effort during the activity expressed as a percentage of maximum heart rate or RPE
The specific exercise selection within the workout plan

Show Answers Only

\(C\)

Show Worked Solution

C is correct: Intensity = level of exertion, measured as % maximum heart rate or RPE scale.

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?

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

Show Answers Only

\(B\)

Show Worked Solution

B is correct: Appropriate frequency, high intensity, short intervals with adequate rest for anaerobic training.

Other Options:

A is incorrect: Low intensity continuous training develops aerobic not anaerobic capacity.
C is incorrect: Low frequency/intensity; continuous cycling targets aerobic systems.
D is incorrect: Once weekly insufficient; 3-minute sprints not sustainable.

HMS, BM EQ-Bank 280 MC

The FITT principle includes which of the following components?

Frequency, Intensity, Time, Type
Flexibility, Intensity, Training, Threshold
Frequency, Intervals, Timing, Technique
Function, Intensity, Time, Type

Show Answers Only

\(A\)

Show Worked Solution

A is correct: 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. (12 marks)

--- 28 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Evaluation Statement:

Different aerobic training methods show varying effectiveness for marathon preparation, with aerobic interval training proving highly effective overall.
Key criteria include race specificity, fitness improvements achieved, and injury risk considerations.

Race Specificity:

Long slow distance training (LSD) partially fulfils marathon demands through base endurance development at 60-70% MHR.
While strong in building aerobic foundation, it fails to achieve race-pace preparation.
Aerobic interval training at 75-85% MHR proves superior for developing marathon-specific pace, with endurance improvements directly transferring to race performance.
Although effective for aerobic fitness development, high-intensity interval training shows limitations in marathon application due to excessive intensity.

Fitness Improvements:

Evidence supporting LSD includes enhanced endurance capacity and fat burning through prolonged efforts.
Aerobic interval training proves highly effective in developing fatigue resistance critical for sustained pace.
The overall evaluation demonstrates aerobic interval training’s superiority in race-specific fitness development.
High-intensity interval training, while inadequate for primary marathon preparation, contributes valuable running efficiency improvements when used sparingly.

Injury Prevention:

LSD’s effectiveness lies in allowing high training volume with minimal physical stress on the body.
Aerobic interval training adequately fulfils safety requirements when limited to appropriate frequency.
The evidence indicates that excessive high-intensity work proves insufficient for safe marathon preparation.
Weighing these factors shows LSD’s critical role in injury-free endurance development

Final Evaluation:

The strengths outweigh the weaknesses because integrated programming maximises benefits while minimising risks.
While strong in different areas, no single method proves comprehensive.
The most effective approach combines 70% LSD, 20-25% aerobic intervals, and 5-10% high-intensity intervals.
Although effective for base fitness development, LSD alone proves less suitable for performance improvement without aerobic interval training’s race-specific training benefits.

Show Worked Solution

Sample Answer

Evaluation Statement:

Different aerobic training methods show varying effectiveness for marathon preparation, with aerobic interval training proving highly effective overall.
Key criteria include race specificity, fitness improvements achieved, and injury risk considerations.

Race Specificity:

Long slow distance training (LSD) partially fulfils marathon demands through base endurance development at 60-70% MHR.
While strong in building aerobic foundation, it fails to achieve race-pace preparation.
Aerobic interval training at 75-85% MHR proves superior for developing marathon-specific pace, with endurance improvements directly transferring to race performance.
Although effective for aerobic fitness development, high-intensity interval training shows limitations in marathon application due to excessive intensity.

Fitness Improvements:

Evidence supporting LSD includes enhanced endurance capacity and fat burning through prolonged efforts.
Aerobic interval training proves highly effective in developing fatigue resistance critical for sustained pace.
The overall evaluation demonstrates aerobic interval training’s superiority in race-specific fitness development.
High-intensity interval training, while inadequate for primary marathon preparation, contributes valuable running efficiency improvements when used sparingly.

Injury Prevention:

LSD’s effectiveness lies in allowing high training volume with minimal physical stress on the body.
Aerobic interval training adequately fulfils safety requirements when limited to appropriate frequency.
The evidence indicates that excessive high-intensity work proves insufficient for safe marathon preparation.
Weighing these factors shows LSD’s critical role in injury-free endurance development

Final Evaluation:

The strengths outweigh the weaknesses because integrated programming maximises benefits while minimising risks.
While strong in different areas, no single method proves comprehensive.
The most effective approach combines 70% LSD, 20-25% aerobic intervals, and 5-10% high-intensity intervals.
Although effective for base fitness development, LSD alone proves less suitable for performance improvement without aerobic interval training’s race-specific training benefits.

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)

--- 20 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

The FITT principle provides a framework using Frequency, Intensity, Time and Type for designing effective training programs.
For a recreational tennis player allowing 3-4 sessions weekly for frequency provides sufficient aerobic stimulus while still having 48-72 hours recovery between sessions. This helps prevent overtraining in recreational athletes.
Adopting an intensity of 65-75% MHR which is in the moderate zone, effectively develops aerobic capacity without excessive fatigue for non-competitive athletes.
Including one session at 75-80% MHR weekly so players develop their lactate buffering capacity, enhances rally endurance during longer matches.
Recreational players will benefit from sessions of 30-40 minutes for time because this duration stimulates cardiovascular improvements while maintaining quality.
Progressing session duration by 5-10% every two weeks provides gradual increases that allow fitness development without injury risk.
A combination of continuous running with tennis-specific movements is suitable for type and enables aerobic fitness development, while maintaining sport-specific patterns.
On-court drills at moderate intensity should be included as this integrates skill maintenance with aerobic development.
Moderate intensity training enables higher frequency because recovery demands remain manageable, optimising aerobic development for recreational tennis players.

Show Worked Solution

Sample Answer

The FITT principle provides a framework using Frequency, Intensity, Time and Type for designing effective training programs.
For a recreational tennis player allowing 3-4 sessions weekly for frequency provides sufficient aerobic stimulus while still having 48-72 hours recovery between sessions. This helps prevent overtraining in recreational athletes.
Adopting an intensity of 65-75% MHR which is in the moderate zone, effectively develops aerobic capacity without excessive fatigue for non-competitive athletes.
Including one session at 75-80% MHR weekly so players develop their lactate buffering capacity, enhances rally endurance during longer matches.
Recreational players will benefit from sessions of 30-40 minutes for time because this duration stimulates cardiovascular improvements while maintaining quality.
Progressing session duration by 5-10% every two weeks provides gradual increases that allow fitness development without injury risk.
A combination of continuous running with tennis-specific movements is suitable for type and enables aerobic fitness development, while maintaining sport-specific patterns.
On-court drills at moderate intensity should be included as this integrates skill maintenance with aerobic development.
Moderate intensity training enables higher frequency because recovery demands remain manageable, optimising aerobic development for recreational tennis players.

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?

50-60% of maximum heart rate
65-75% of maximum heart rate
80-90% of maximum heart rate
90-100% of maximum heart rate

Show Answers Only

\(B\)

Show Worked Solution

B is correct: 65-75% MHR is moderate intensity for aerobic development.

Other Options:

A is incorrect: Too low for aerobic development; recovery intensity only.
C is incorrect: High intensity targets anaerobic not aerobic capacity.
D is incorrect: Maximum intensity for anaerobic training, not aerobic.

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?

Training once per week with high intensity
Training twice per week with moderate intensity
Training 4-5 times per week with moderate-high intensity
Training daily with maximum intensity

Show Answers Only

\(C\)

Show Worked Solution

C is correct: Optimal frequency for aerobic development with adequate recovery.

Other Options:

A is incorrect: Once weekly insufficient for aerobic capacity.
B is incorrect: Twice weekly below minimum for aerobic development.
D is incorrect: Daily training → no recovery, max intensity → anaerobic focus.

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)

--- 15 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Begin with 3 sessions weekly in early pre-season, then increasing to 4 sessions as fitness improves because this allows recovery while building aerobic base essential for soccer’s continuous running demands.
Start intensity at 65-70% MHR for first 2-3 weeks to establish base fitness, then progress to 70-80% MHR as conditioning improves because gradual increases prevent overload in developing athletes.
Monitor intensity through heart rate zones because this ensures consistent training stimulus while accommodating adolescent growth variations that can affect training responses.
Begin with 20-30 minute sessions, progressively increasing to 35-45 minutes because longer durations develop the aerobic capacity needed for 90-minute match demands.
Vary between continuous running, fartlek training and soccer-specific drills with the ball because this maintains engagement while building aerobic foundation required for match fitness.
Include small-sided games (3v3, 4v4) as these maintain skill development while providing aerobic stimulus specific to soccer movement patterns.
Progressive overload occurs by increasing duration first, then frequency, finally intensity because this gradual progression prevents overtraining in adolescent athletes whose bodies are still developing.

Show Worked Solution

Sample Answer

Begin with 3 sessions weekly in early pre-season, then increasing to 4 sessions as fitness improves because this allows recovery while building aerobic base essential for soccer’s continuous running demands.
Start intensity at 65-70% MHR for first 2-3 weeks to establish base fitness, then progress to 70-80% MHR as conditioning improves because gradual increases prevent overload in developing athletes.
Monitor intensity through heart rate zones because this ensures consistent training stimulus while accommodating adolescent growth variations that can affect training responses.
Begin with 20-30 minute sessions, progressively increasing to 35-45 minutes because longer durations develop the aerobic capacity needed for 90-minute match demands.
Vary between continuous running, fartlek training and soccer-specific drills with the ball because this maintains engagement while building aerobic foundation required for match fitness.
Include small-sided games (3v3, 4v4) as these maintain skill development while providing aerobic stimulus specific to soccer movement patterns.
Progressive overload occurs by increasing duration first, then frequency, finally intensity because this gradual progression prevents overtraining in adolescent athletes whose bodies are still developing.

HMS, BM EQ-Bank 268

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

--- 8 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Aerobic training allows 3-5 sessions weekly with consecutive training days because lower intensity enables faster recovery within 24 hours.
Anaerobic training requires 2-4 sessions weekly with non-consecutive days due to high muscle fatigue requiring 48-72 hours recovery between sessions.
Greater muscle damage from anaerobic training needs longer rest periods compared to aerobic training’s lower stress levels.
Beginners should use 2-3 sessions regardless of training type, while advanced athletes can use upper frequency ranges for both.

Show Worked Solution

Sample Answer

Aerobic training allows 3-5 sessions weekly with consecutive training days because lower intensity enables faster recovery within 24 hours.
Anaerobic training requires 2-4 sessions weekly with non-consecutive days due to high muscle fatigue requiring 48-72 hours recovery between sessions.
Greater muscle damage from anaerobic training needs longer rest periods compared to aerobic training’s lower stress levels.
Beginners should use 2-3 sessions regardless of training type, while advanced athletes can use upper frequency ranges for both.

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)

--- 7 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Work intervals of 10-30 seconds target ATP-PCr system development while 30-60 seconds target glycolytic (lactic acid) system training.
Total session time should be 15-30 minutes of actual high-intensity work, which is shorter than aerobic training due to greater fatigue.
Recovery intervals use work-to-rest ratios of 1:3 to 1:5 to allow energy recovery between efforts.
Progression involves increasing duration by 5-10% weekly while maintaining quality over quantity to prevent overtraining.

Show Worked Solution

Sample Answer

Work intervals of 10-30 seconds target ATP-PCr system development while 30-60 seconds target glycolytic (lactic acid) system training.
Total session time should be 15-30 minutes of actual high-intensity work, which is shorter than aerobic training due to greater fatigue.
Recovery intervals use work-to-rest ratios of 1:3 to 1:5 to allow energy recovery between efforts.
Progression involves increasing duration by 5-10% weekly while maintaining quality over quantity to prevent overtraining.

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)

--- 8 WORK AREA LINES (style=lined) ---

Show Answers Only

Sample Answer

Basketball players require moderate intensity of 65-75% MHR to build aerobic base without excessive fatigue during training.
Higher intensity sessions at 75-85% MHR develop the player’s ability to maintain effort during repeated sprints and defensive plays.
Variable intensity training using basketball-specific drills allows players to experience game-like heart rates while developing aerobic fitness.
Intensity should match the player’s fitness level, starting lower for beginners and progressing higher as conditioning improves.
Monitoring intensity through heart rate zones ensures training targets the aerobic system effectively for basketball’s continuous movement demands.
Game simulation intensities of 70-85% MHR prepare players for the physical demands of actual competition.

Show Worked Solution

Sample Answer

Basketball players require moderate intensity of 65-75% MHR to build aerobic base without excessive fatigue during training.
Higher intensity sessions at 75-85% MHR develop the player’s ability to maintain effort during repeated sprints and defensive plays.
Variable intensity training using basketball-specific drills allows players to experience game-like heart rates while developing aerobic fitness.
Intensity should match the player’s fitness level, starting lower for beginners and progressing higher as conditioning improves.
Monitoring intensity through heart rate zones ensures training targets the aerobic system effectively for basketball’s continuous movement demands.
Game simulation intensities of 70-85% MHR prepare players for the physical demands of actual competition.

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?

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

Show Answers Only

\(D\)

Show Worked Solution

D is correct: Court-based intervals match tennis movement patterns for best results.

Other Options:

A is incorrect: Develops strength not endurance; lacks tennis movements.
B is incorrect: Forward-only motion; lacks tennis multi-directional patterns.
C is incorrect: Different muscles/movements than tennis; limited relevance.

HMS, BM EQ-Bank 262 MC

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

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

Show Answers Only

\(B\)

Show Worked Solution

B is correct: High-intensity intervals, 85-95% MHR, with adequate recovery for anaerobic capacity.

Other Options:

A is incorrect: Moderate intensity, continuous → aerobic training.
C is incorrect: Low frequency, low intensity for anaerobic development.
D is incorrect: Endurance training parameters, not sprint-focused.