SmarterEd

Aussie Maths & Science Teachers: Save your time with SmarterEd

HMS, TIP EQ-Bank 108

A soccer player wants to improve their ability to perform repeated sprints throughout a match.

Describe how High Intensity Interval Training (HIIT) could be used in this player's training program. Provide an example to support your answer.   (4 marks)

Show Answers Only
  • HIIT involves repeated bouts of high-intensity exercise at around 80–95% MHR, separated by short active or passive recovery periods.
  • For example, the soccer player could complete 6 × 1-minute runs at 90% MHR, with 1 minute of jogging recovery between each run.
  • The short recovery periods are incomplete, so the player must begin each effort before fully recovering. This places stress on both the anaerobic and aerobic energy systems.
  • Over time, this improves the player’s lactate tolerance and their ability to recover quickly between high-intensity efforts.
  • The work-recovery pattern closely matches soccer’s intermittent demands. This allows the player to sprint repeatedly late in a match without a significant drop in performance.
Show Worked Solution
  • HIIT involves repeated bouts of high-intensity exercise at around 80–95% MHR, separated by short active or passive recovery periods.
  • For example, the soccer player could complete 6 × 1-minute runs at 90% MHR, with 1 minute of jogging recovery between each run.
  • The short recovery periods are incomplete, so the player must begin each effort before fully recovering. This places stress on both the anaerobic and aerobic energy systems.
  • Over time, this improves the player’s lactate tolerance and their ability to recover quickly between high-intensity efforts.
  • The work-recovery pattern closely matches soccer’s intermittent demands. This allows the player to sprint repeatedly late in a match without a significant drop in performance.

HMS, TIP EQ-Bank 107

Compare and contrast High Intensity Interval Training (HIIT) and Sprint Interval Training (SIT) as methods of anaerobic training.   (4 marks)

Show Answers Only

Similarities

  • Both methods alternate periods of high-intensity work with recovery periods, which stresses the anaerobic energy systems.
  • Both are time-efficient, improving anaerobic and aerobic fitness in shorter sessions than continuous training.

Differences

  • SIT uses all-out maximal efforts, while HIIT uses near-maximal efforts of around 80–95% MHR that can be sustained for longer.
  • SIT work periods are short (10–30 seconds) with long recoveries of 2–4 minutes.
  • HIIT work periods are longer (30 seconds to 4 minutes) with shorter recoveries, so HIIT places greater stress on the aerobic system as well.
Show Worked Solution

Similarities

  • Both methods alternate periods of high-intensity work with recovery periods, which stresses the anaerobic energy systems.
  • Both are time-efficient, improving anaerobic and aerobic fitness in shorter sessions than continuous training.

Differences

  • SIT uses all-out maximal efforts, while HIIT uses near-maximal efforts of around 80–95% MHR that can be sustained for longer.
  • SIT work periods are short (10–30 seconds) with long recoveries of 2–4 minutes.
  • HIIT work periods are longer (30 seconds to 4 minutes) with shorter recoveries, so HIIT places greater stress on the aerobic system as well.

HMS, TIP NSE-Bank 6 MC

Which of the following is the most suitable method of anaerobic training for a 100-metre runner?

  1. Circuit
  2. Dynamic
  3. Plyometrics
  4. Resistance bands
Show Answers Only

C

Show Worked Solution
  • C is correct: Plyometric training develops the explosive power and speed required for a 100-metre sprint.

Other options:

  • A is incorrect: Circuit training is more suited to developing general fitness and muscular endurance.
  • B is incorrect: Dynamic training primarily develops mobility and movement rather than explosive power.
  • D is incorrect: Resistance bands can develop strength but are less specific for developing the explosive power required for sprinting.

HMS, TIP 2025 HSC 31ai

Outline the suitability of ONE training method for an athlete in a sport of your choice.   ( 3 marks)

Show Answers Only

Sport: Basketball

Training Method: Plyometrics

  • Plyometric training suits basketball players who require explosive vertical power for jumping and rebounding. Box jumps and depth jumps develop fast-twitch muscle fibres essential for contested rebounds.
  • The training method matches basketball’s movement demands of rapid acceleration and deceleration during gameplay. Exercises like lateral bounds replicate the quick directional changes required when defending opponents.
  • Plyometrics improves reaction time and explosive leg strength needed for successful lay-ups and blocks. This training enhances performance during critical high-intensity moments throughout matches.
Show Worked Solution

Sport: Basketball

Training Method: Plyometrics

  • Plyometric training suits basketball players who require explosive vertical power for jumping and rebounding. Box jumps and depth jumps develop fast-twitch muscle fibres essential for contested rebounds.
  • The training method matches basketball’s movement demands of rapid acceleration and deceleration during gameplay. Exercises like lateral bounds replicate the quick directional changes required when defending opponents.
  • Plyometrics improves reaction time and explosive leg strength needed for successful lay-ups and blocks. This training enhances performance during critical high-intensity moments throughout matches.

HMS, TIP 2018 HSC 5 MC

In training, an athlete completes TWO laps of the following activity.
 

What type of training does this activity represent?

  1. Aerobic fartlek
  2. Aerobic interval
  3. Anaerobic fartlek
  4. Anaerobic interval
Show Answers Only

\(D\)

Show Worked Solution

  • D is correct: Structured sprint-recovery pattern represents anaerobic interval training with defined work-rest periods.

Other Options:

  • A is incorrect: Fartlek involves varied intensity without structured recovery periods.
  • B is incorrect: Sprints are anaerobic intensity, not aerobic training zones.
  • C is incorrect: Fartlek training lacks the structured work-rest pattern shown here.

♦♦♦♦ Mean mark 33%.

HMS, TIP 2019 HSC 31a

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

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

Show Answers Only

i.    Athlete – 400 metre runner

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

ii.   Measuring and monitoring

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

Show Worked Solution

i.    Athlete – 400 metre runner

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

♦♦ Mean mark (i) 52%.

ii.   Measuring and monitoring

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

♦♦ Mean mark (ii) 42%.

HMS, TIP 2020 HSC 10 MC

Which row in the table identifies the training method and type of training that is most appropriate for improving the performance of an elite 50-metre swimmer?

Show Answers Only

\(A\)

Show Worked Solution
  • A is correct: 50m swimming requires high-intensity anaerobic power with interval training.

Other Options:

  • B is incorrect: 50m swimming is anaerobic not aerobic event.
  • C is incorrect: Cannot do continuous training at anaerobic intensity.
  • D is incorrect: 50m swimming requires anaerobic not aerobic training.

HMS, TIP 2022 HSC 21a

Outline ONE anaerobic training method that is appropriate for an athlete who is competing in a high intensity, short duration event. Provide an example to support your answer.   (3 marks)

Show Answers Only
  • Anaerobic interval training uses repeated high-intensity efforts with incomplete recovery periods. Athletes perform multiple sets at maximum effort with short rest intervals between each repetition.
  • For example, a 100-metre sprinter could perform 8 × 50-metre sprints at maximum effort, leaving every 90 seconds. The athlete runs as fast as possible for each repetition. The incomplete recovery forces the body to work under fatigue conditions, improving power maintenance during competition.
Show Worked Solution
  • Anaerobic interval training uses repeated high-intensity efforts with incomplete recovery periods. Athletes perform multiple sets at maximum effort with short rest intervals between each repetition.
  • For example, a 100-metre sprinter could perform 8 × 50-metre sprints at maximum effort, leaving every 90 seconds. The athlete runs as fast as possible for each repetition. The incomplete recovery forces the body to work under fatigue conditions, improving power maintenance during competition.

HMS, TIP 2023 HSC 31a

Choose ONE type of training to answer BOTH Question 31(a)(i) and (ii).

  1. For the type of training chosen, outline TWO methods an athlete can use to improve performance.  (3 marks)

  2. For the type of training chosen, explain TWO measurements that can be used by an athlete to monitor improved performance.  (5 marks)

Show Answers Only

i.    Anaerobic Training

Sprint Interval Training (SIT)

  • In this method an athlete performs repeated bouts of all-out sprints (e.g., 30-second maximal effort) followed by longer rest periods (e.g., 2-4 minutes).
  • Anaerobic capacity is improved by stressing the lactic acid system, enhancing the ability to perform high-intensity efforts.

Plyometrics

  • This method involves explosive movements such as box jumps, depth jumps, or medicine ball throws.
  • These exercises utilise the stretch-shortening cycle to develop power, improving performance in sports requiring explosive movements like basketball or volleyball.

 
ii.   Performance Measurements – Anaerobic Training

  • The Wingate test measures anaerobic power through a 30-second all-out cycling assessment. This test works by recording peak power output and power decline over the duration. Athletes can monitor improvement because pre and post-training comparisons reveal increased anaerobic capacity. For example, a soccer player showing increased peak power demonstrates improved ability to perform repeated sprints during matches. This measurement is effective because it directly reflects the energy system adaptations resulting from anaerobic training programs.
  • Vertical jump testing assesses lower body power development from explosive training methods. The measurement functions through precise height recording using contact mats or jump platforms. Athletes track progress because increased jump height indicates enhanced muscular power and coordination. A basketball player who improves their vertical jump after plyometric training demonstrates better explosive capacity. This measurement proves valuable because it directly translates to improved in-game performance when jumping for rebounds or blocking shots, showing clear functional application of training adaptations.

Show Worked Solution

i.    Anaerobic Training

Sprint Interval Training (SIT)

  • In this method an athlete performs repeated bouts of all-out sprints (e.g., 30-second maximal effort) followed by longer rest periods (e.g., 2-4 minutes).
  • Anaerobic capacity is improved by stressing the lactic acid system, enhancing the ability to perform high-intensity efforts.

Plyometrics

  • This method involves explosive movements such as box jumps, depth jumps, or medicine ball throws.
  • These exercises utilise the stretch-shortening cycle to develop power, improving performance in sports requiring explosive movements like basketball or volleyball.

ii.   Performance Measurements – Anaerobic Training

  • The Wingate test measures anaerobic power through a 30-second all-out cycling assessment. This test works by recording peak power output and power decline over the duration. Athletes can monitor improvement because pre and post-training comparisons reveal increased anaerobic capacity. For example, a soccer player showing increased peak power demonstrates improved ability to perform repeated sprints during matches. This measurement is effective because it directly reflects the energy system adaptations resulting from anaerobic training programs.
  • Vertical jump testing assesses lower body power development from explosive training methods. The measurement functions through precise height recording using contact mats or jump platforms. Athletes track progress because increased jump height indicates enhanced muscular power and coordination. A basketball player who improves their vertical jump after plyometric training demonstrates better explosive capacity. This measurement proves valuable because it directly translates to improved in-game performance when jumping for rebounds or blocking shots, showing clear functional application of training adaptations.

♦ (ii) Mean mark 55%.