smc-5530-10-Aerobic

HMS, BM EQ-Bank 250

Explain how different training methods could be modified to maintain fitness during a 6-week injury rehabilitation period for a soccer player with a knee injury. (7 marks)

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Sample Answer

Initial phase effectively utilises non-weight bearing aerobic training through upper body ergometer (3 x 10 minutes at 65-75% max HR) to maintain cardiovascular fitness while protecting injured knee.
Deep water running successfully maintains running-specific fitness through interval training (8 x 2 minutes at 80-85% max HR) without joint impact.
Stationary cycling appropriately progresses to include HIIT elements (6 x 1 minute at 85% max HR) as rehabilitation advances, maintaining anaerobic capacity.
Modified field-based training effectively reintroduces sport-specific movement through straight-line running before progressing to change of direction.
Final rehabilitation phase successfully integrates ball work with progressive intensity intervals (4 x 4 minutes at 80-90% max HR) to regain match fitness.

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Sample Answer

Initial phase effectively utilises non-weight bearing aerobic training through upper body ergometer (3 x 10 minutes at 65-75% max HR) to maintain cardiovascular fitness while protecting injured knee.
Deep water running successfully maintains running-specific fitness through interval training (8 x 2 minutes at 80-85% max HR) without joint impact.
Stationary cycling appropriately progresses to include HIIT elements (6 x 1 minute at 85% max HR) as rehabilitation advances, maintaining anaerobic capacity.
Modified field-based training effectively reintroduces sport-specific movement through straight-line running before progressing to change of direction.
Final rehabilitation phase successfully integrates ball work with progressive intensity intervals (4 x 4 minutes at 80-90% max HR) to regain match fitness.

HMS, BM EQ-Bank 249

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

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Sample Answer

Fartlek training

Benefits include development of pace judgement through self-selected intensity changes.
Players effectively learn to regulate effort based on perceived exertion rather than external timing.
Game-specific advantage of Fartlek includes unpredictable intensity changes mimicking match conditions.
- Example: spontaneous sprints during continuous running replicate unexpected game situations.
Major limitation of Fartlek is difficulty in standardising training load across team.
Different interpretation of effort levels can lead to inconsistent training stimulus between players.

Structured intervals

Provide more precise control of work:rest ratios. Example: 30 seconds high-intensity stick work followed by 30 seconds jogging recovery ensures consistent training stimulus.
Interval training enables more accurate progression through measured reduction in recovery periods or increase in work intensity.

Comparative effectiveness

Fartlek proves more effective during early season when developing basic fitness.
Structured intervals better suit pre-competition phase when precise loading is required.

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Sample Answer

Fartlek training

Benefits include development of pace judgement through self-selected intensity changes.
Players effectively learn to regulate effort based on perceived exertion rather than external timing.
Game-specific advantage of Fartlek includes unpredictable intensity changes mimicking match conditions.
- Example: spontaneous sprints during continuous running replicate unexpected game situations.
Major limitation of Fartlek is difficulty in standardising training load across team.
Different interpretation of effort levels can lead to inconsistent training stimulus between players.

Structured intervals

Provide more precise control of work:rest ratios. Example: 30 seconds high-intensity stick work followed by 30 seconds jogging recovery ensures consistent training stimulus.
Interval training enables more accurate progression through measured reduction in recovery periods or increase in work intensity.

Comparative effectiveness

Fartlek proves more effective during early season when developing basic fitness.
Structured intervals better suit pre-competition phase when precise loading is required.

HMS, BM EQ-Bank 248

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

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Sample Answer

Warm-up

Effectively incorporates continuous aerobic activity (10 minutes at 60-65% max HR) through structured court drills including dribbling and shooting to prepare cardiovascular system.

Main session

Successfully combines training methods through ‘wave’ loading pattern.
Example: 4 x 5 minute periods alternating between aerobic intensity full-court weave drills (70-75% max HR) and anaerobic intensity defensive sliding exercises (85-90% max HR).

Small-sided games (3v3)

Effectively integrate both energy systems through 4 x 4 minute games with 1-minute active recovery, maintaining high intensity while developing sport-specific skills.

Final round

Includes anaerobic power development through 6 x 20 second full-court sprint/dribble combinations with 40 seconds recovery.

Cool-down

Appropriately returns to aerobic intensity (60% max HR) through structured shooting drills for 5-10 minutes.

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Sample Answer

Warm-up

Incorporates continuous aerobic activity (10 minutes at 60-65% max HR) through structured court drills including dribbling and shooting to prepare cardiovascular system.

Main session

Combines training methods through ‘wave’ loading pattern.
Example: 4 x 5 minute periods alternating between aerobic intensity full-court weave drills (70-75% max HR) and anaerobic intensity defensive sliding exercises (85-90% max HR).

Small-sided games (3 v 3)

Integrate both energy systems through 4 x 4 minute games with 1-minute active recovery, maintaining high intensity while developing sport-specific skills.

Final round

Includes anaerobic power development through 6 x 20 second full-court sprint/dribble combinations with 40 seconds recovery.

Cool-down

Appropriately returns to aerobic intensity (60% max HR) through structured shooting drills for 5-10 minutes.

HMS, BM EQ-Bank 247

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

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Sample Answer

Aerobic training intensity is effectively monitored through steady-state heart rate zones (60-75% max HR).
- Example: distance runner maintaining 140-160 bpm during 45-minute continuous run.
HIIT sessions successfully utilise heart rate monitoring to ensure high-intensity work periods reach 85-95% max HR, while recovery periods return to 60-70% max HR.
Heart rate recovery between intervals provides an effective indicator of fitness improvements.
- Example: faster return to recovery zone indicates improved cardiovascular adaptation.
Technology such as heart rate monitors with zone alerts proves effective in maintaining target intensities.
- Example: alarm sounds if athlete drops below aerobic training zone.
Regular monitoring of resting heart rate effectively tracks overall training adaptation and potential overtraining.

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Sample Answer

Aerobic training intensity is effectively monitored through steady-state heart rate zones (60-75% max HR).
- Example: distance runner maintaining 140-160 bpm during 45-minute continuous run.
HIIT sessions successfully utilise heart rate monitoring to ensure high-intensity work periods reach 85-95% max HR, while recovery periods return to 60-70% max HR.
Heart rate recovery between intervals provides an effective indicator of fitness improvements.
- Example: faster return to recovery zone indicates improved cardiovascular adaptation.
Technology such as heart rate monitors with zone alerts proves effective in maintaining target intensities.
- Example: alarm sounds if athlete drops below aerobic training zone.
Regular monitoring of resting heart rate effectively tracks overall training adaptation and potential overtraining.

HMS, BM EQ-Bank 243

Analyse how contemporary training methods like HIIT and SIT have evolved from traditional aerobic and anaerobic training approaches. Use examples from two different sports. (8 marks)

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Sample Answer (Note other sports could be chosen)

Traditional v Contemporary training – Aerobic

Traditional aerobic training emphasised long duration, moderate intensity continuous exercise such as distance running or cycling.
Contemporary HIIT methods now achieve similar cardiovascular adaptations in shorter timeframes through structured high-intensity intervals with active recovery periods.

Example 1: Swimming

Traditional training involved high-volume sessions (6-8km) at moderate intensity.
Modern HIIT protocols might include 8 x 100m efforts at 90% race pace with 45 seconds recovery, reducing overall training volume while maintaining or improving performance adaptations.

Traditional v Contemporary training – Anaerobic

Traditional anaerobic training focused on repeated short sprints with full recovery.
SIT has evolved to use supramaximal intensities (>100% VO2max) with shorter, standardised rest periods to enhance both anaerobic power and aerobic capacity simultaneously.

Example 2: Rugby league

Training traditionally separated aerobic (continuous running) and anaerobic (sprint) training sessions.
Contemporary methods integrate both through modified HIIT, such as 6×5 minute small-sided games at near-maximal intensity with 1-minute recovery periods.

Conclusions

Research demonstrates HIIT and SIT produce comparable or superior physiological adaptations to traditional methods in less time.
This includes improvements in VO2max, anaerobic threshold, and repeat sprint ability.
These contemporary methods better reflect the intermittent nature of many sports, where players repeatedly transition between high and low intensities rather than maintaining steady-state effort.

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Sample Answer (Note other sports could be chosen)

Traditional v Contemporary training – Aerobic

Traditional aerobic training emphasised long duration, moderate intensity continuous exercise such as distance running or cycling.
Contemporary HIIT methods now achieve similar cardiovascular adaptations in shorter timeframes through structured high-intensity intervals with active recovery periods.

Example 1: Swimming

Traditional training involved high-volume sessions (6-8km) at moderate intensity.
Modern HIIT protocols might include 8 x 100m efforts at 90% race pace with 45 seconds recovery, reducing overall training volume while maintaining or improving performance adaptations.

Traditional v Contemporary training – Anaerobic

Traditional anaerobic training focused on repeated short sprints with full recovery.
SIT has evolved to use supramaximal intensities (>100% VO2max) with shorter, standardised rest periods to enhance both anaerobic power and aerobic capacity simultaneously.

Example 2: Rugby league

Training traditionally separated aerobic (continuous running) and anaerobic (sprint) training sessions.
Contemporary methods integrate both through modified HIIT, such as 6×5 minute small-sided games at near-maximal intensity with 1-minute recovery periods.

Conclusions

Research demonstrates HIIT and SIT produce comparable or superior physiological adaptations to traditional methods in less time.
This includes improvements in VO2max, anaerobic threshold, and repeat sprint ability.
These contemporary methods better reflect the intermittent nature of many sports, where players repeatedly transition between high and low intensities rather than maintaining steady-state effort.

HMS, BM EQ-Bank 242

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

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Sample Answer

Pre-Season (6-8 weeks)

Emphasises aerobic base development through continuous training methods.
Sessions include long slow distance running (45-60 minutes at 60-70% max HR) and fartlek training incorporating varied terrain and speeds.
This develops essential cardiovascular adaptations including increased stroke volume and improved oxygen utilisation.

Early competition phase

Introduces progressive integration of High Intensity Interval Training (HIIT).
Sessions include 4-6 sets of 4-minute high-intensity game-specific drills (85-90% max HR) with 2-minute active recovery periods.
This develops the anaerobic capacity needed for repeated sprint efforts during matches.

Mid-season training

Maintains aerobic fitness through modified continuous training (2 x 30 minutes at 70-75% max HR) while increasing anaerobic power through Sprint Interval Training (SIT).
SIT sessions include 8-10 repetitions of 30-second maximal effort sprints with ball control, with 2-minute rest periods.

Peak competition phase

Focuses on maintaining both energy systems through sport-specific combination training.
Example session includes 3 x 10 minute small-sided games (aerobic) interspersed with 4 x 30 second maximal sprint drills (anaerobic).

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Sample Answer

Pre-Season (6-8 weeks)

Emphasises aerobic base development through continuous training methods.
Sessions include long slow distance running (45-60 minutes at 60-70% max HR) and fartlek training incorporating varied terrain and speeds.
This develops essential cardiovascular adaptations including increased stroke volume and improved oxygen utilisation.

Early competition phase

Introduces progressive integration of High Intensity Interval Training (HIIT).
Sessions include 4-6 sets of 4-minute high-intensity game-specific drills (85-90% max HR) with 2-minute active recovery periods.
This develops the anaerobic capacity needed for repeated sprint efforts during matches.

Mid-season training

Maintains aerobic fitness through modified continuous training (2 x 30 minutes at 70-75% max HR) while increasing anaerobic power through Sprint Interval Training (SIT).
SIT sessions include 8-10 repetitions of 30-second maximal effort sprints with ball control, with 2-minute rest periods.

Peak competition phase

Focuses on maintaining both energy systems through sport-specific combination training.
Example session includes 3 x 10 minute small-sided games (aerobic) interspersed with 4 x 30 second maximal sprint drills (anaerobic).

HMS, BM EQ-Bank 241

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

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Sample Answer

Continuous training

Maintains steady moderate intensity (60-75% max HR) for extended periods (20-60 minutes) without rest intervals.
In basketball, this could involve continuous court drills or off-court running focusing on developing the aerobic base needed for game endurance.
Early season continuous training builds fundamental cardiovascular adaptations including increased stroke volume, improved oxygen delivery to muscles, and enhanced mitochondrial density.
These adaptations provide the fitness foundation needed for more intense training phases.

High Intensity Interval Training (HIIT)

HIIT alternates high intensity work periods (85-95% max HR) with active recovery (60-70% max HR).
Basketball-specific HIIT might include 4 x 4 minute quarters of full-court pressing drills with 1-minute active recovery periods of walking or light jogging between sets.
HIIT better replicates actual game demands by training both aerobic and anaerobic energy systems simultaneously.
The high intensity periods mirror game situations like fast breaks and defensive pressure, while active recovery reflects lower intensity periods during free throws or time-outs.

Conclusion

Training program design should progress from predominantly continuous training in pre-season to increased HIIT sessions approaching competition phase.
This periodisation ensures players develop both the aerobic base and sport-specific anaerobic capacity needed for optimal game performance.

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Sample Answer

Continuous training

Maintains steady moderate intensity (60-75% max HR) for extended periods (20-60 minutes) without rest intervals.
In basketball, this could involve continuous court drills or off-court running focusing on developing the aerobic base needed for game endurance.
Early season continuous training builds fundamental cardiovascular adaptations including increased stroke volume, improved oxygen delivery to muscles, and enhanced mitochondrial density.
These adaptations provide the fitness foundation needed for more intense training phases.

High Intensity Interval Training (HIIT)

HIIT alternates high intensity work periods (85-95% max HR) with active recovery (60-70% max HR).
Basketball-specific HIIT might include 4 x 4 minute quarters of full-court pressing drills with 1-minute active recovery periods of walking or light jogging between sets.
HIIT better replicates actual game demands by training both aerobic and anaerobic energy systems simultaneously.
The high intensity periods mirror game situations like fast breaks and defensive pressure, while active recovery reflects lower intensity periods during free throws or time-outs.

Conclusion

Training program design should progress from predominantly continuous training in pre-season to increased HIIT sessions approaching competition phase.
This periodisation ensures players develop both the aerobic base and sport-specific anaerobic capacity needed for optimal game performance.

HMS, BM EQ-Bank 239

Outline the key differences between aerobic and anaerobic training methods. (3 marks)

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Sample Answer

Aerobic training involves continuous activity at moderate intensity for extended periods (e.g., >20 mins) with oxygen as primary energy source
Anaerobic training involves high intensity activity for short durations with structured rest periods (e.g., HIIT 30 sec work/30 sec rest)
Aerobic training develops cardiovascular endurance through increased stroke volume, decreased resting heart rate and improved oxygen delivery to muscles
Anaerobic training develops power, speed and muscular strength through enhanced fast twitch muscle fibre recruitment and increased tolerance to lactic acid

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Sample Answer

Aerobic training involves continuous activity at moderate intensity for extended periods (e.g., >20 mins) with oxygen as the primary energy source
Anaerobic training involves high intensity activity for short durations with structured rest periods (e.g., HIIT 30 sec work/30 sec rest)
Aerobic training develops cardiovascular endurance through increased stroke volume, decreased resting heart rate and improved oxygen delivery to muscles
Anaerobic training develops power, speed and muscular strength through enhanced fast twitch muscle fibre recruitment and increased tolerance to lactic acid

HMS, BM EQ-Bank 234 MC

A soccer team's pre-season program includes:

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

This training session would be classified as:

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

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\(C\)

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Consider Option C: Fartlek training

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

Other Options:

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

\(\Rightarrow C\)

HMS, BM EQ-Bank 233 MC

A soccer player completes the following training session:

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

This training session would be classified as:

Aerobic endurance training
Anaerobic power training
Speed endurance training
Resistance training

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\(A\)

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Consider Option A: Aerobic endurance training

Extended duration at moderate intensity targets aerobic system

Other Options:

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

\(\Rightarrow A\)

HMS, BM EQ-Bank 231

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

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Sample Answer

Strengths:

Effectively develops the required aerobic base needed to maintain performance throughout a full game duration, enabling players to sustain effort across four quarters and overtime periods without significant fatigue impact.
Significantly improves recovery capacity between the high intensity efforts required during basketball play by enhancing the body’s ability to remove lactate and restore ATP during brief stoppages in play.
Presents relatively low injury risk due to the moderate intensity nature of continuous training methods, allowing consistent training application throughout the season without overloading joints and muscles.
Provides easily monitored and adjustable intensity levels to ensure appropriate training stimulus, enabling coaches to track heart rates and modify workloads based on individual player fitness and positional requirements.

Limitations:

Does not adequately replicate the specific movement patterns required during basketball competition such as rapid acceleration/deceleration, jumping and lateral movements that characterise game play.
Fails to develop the anaerobic capacity needed for explosive movements in basketball like fast breaks, defensive slides and rebounding contests which require immediate energy system response.
May result in reduced interest and motivation due to the repetitive nature of continuous training, potentially leading to decreased training quality and reduced adherence to prescribed workloads.
Requires significant time commitment that could be better spent on skill development and game-specific training, potentially limiting technical improvement and tactical understanding during limited practice time.

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Sample Answer

Strengths:

Effectively develops the required aerobic base needed to maintain performance throughout a full game duration, enabling players to sustain effort across four quarters and overtime periods without significant fatigue impact.
Significantly improves recovery capacity between the high intensity efforts required during basketball play by enhancing the body’s ability to remove lactate and restore ATP during brief stoppages in play.
Presents relatively low injury risk due to the moderate intensity nature of continuous training methods, allowing consistent training application throughout the season without overloading joints and muscles.
Provides easily monitored and adjustable intensity levels to ensure appropriate training stimulus, enabling coaches to track heart rates and modify workloads based on individual player fitness and positional requirements.

Limitations:

Does not adequately replicate the specific movement patterns required during basketball competition such as rapid acceleration/deceleration, jumping and lateral movements that characterise game play.
Fails to develop the anaerobic capacity needed for explosive movements in basketball like fast breaks, defensive slides and rebounding contests which require immediate energy system response.
May result in reduced interest and motivation due to the repetitive nature of continuous training, potentially leading to decreased training quality and reduced adherence to prescribed workloads.
Requires significant time commitment that could be better spent on skill development and game-specific training, potentially limiting technical improvement and tactical understanding during limited practice time.

HMS, BM EQ-Bank 230

Analyse how the principle of specificity would be applied when designing a continuous training program for a hockey player. (7 marks)

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Sample Answer

The principle of specificity requires training to match the particular demands of the sport, therefore continuous training for hockey must replicate the physiological and movement requirements of a 70-minute game.
Training intensity must match the aerobic demands of game play (70-80% of maximum heart rate), with continuous training designed to maintain this intensity while incorporating changes of direction and short accelerations to mirror match conditions.
Session duration should progressively build to 70 minutes to prepare the cardiorespiratory system for full match length, with the continuous nature of training developing the endurance needed to maintain performance throughout both halves.
Players must incorporate stick skills during continuous movement such as dribbling or passing drills while maintaining target heart rate, ensuring sport-specific coordination is developed under the fatigue conditions experienced during matches.
Position-specific movement patterns should be included in continuous training – for example, midfielders covering greater distances at steady state while forwards incorporate more directional changes at the same intensity level.
Position-specific movement patterns should be included in continuous training – for example, midfielders covering greater distances at steady state while forwards incorporate more directional changes at the same intensity level.
Progressive overload through gradually increased duration and intensity ensures continued aerobic development specific to hockey demands, with the ultimate goal of maintaining high-quality skill execution under match-like fatigue conditions.

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Sample Answer

The principle of specificity requires training to match the particular demands of the sport, therefore continuous training for hockey must replicate the physiological and movement requirements of a 70-minute game.
Training intensity must match the aerobic demands of game play (70-80% of maximum heart rate), with continuous training designed to maintain this intensity while incorporating changes of direction and short accelerations to mirror match conditions.
Session duration should progressively build to 70 minutes to prepare the cardiorespiratory system for full match length, with the continuous nature of training developing the endurance needed to maintain performance throughout both halves.
Players must incorporate stick skills during continuous movement such as dribbling or passing drills while maintaining target heart rate, ensuring sport-specific coordination is developed under the fatigue conditions experienced during matches.
Position-specific movement patterns should be included in continuous training – for example, midfielders covering greater distances at steady state while forwards incorporate more directional changes at the same intensity level.
Position-specific movement patterns should be included in continuous training – for example, midfielders covering greater distances at steady state while forwards incorporate more directional changes at the same intensity level.
Progressive overload through gradually increased duration and intensity ensures continued aerobic development specific to hockey demands, with the ultimate goal of maintaining high-quality skill execution under match-like fatigue conditions.

HMS, BM EQ-Bank 229

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

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Sample Answer

Individual sport athletes

Athletes like marathon runners can maintain longer continuous training durations (60-120 minutes) as they control their own pace during competition.
Individual sport continuous training can be more specific to competition demands as the intensity remains relatively steady (65-75% MHR) throughout performance.
Individual endurance athletes can focus on steady-state exercise that directly mirrors their competition demands.
Can focus solely on aerobic development through continuous training as it closely matches their competition requirements, allowing for precise heart rate monitoring and pacing strategies that directly transfer to competition performance.

Team sport athletes

Typically require shorter continuous training durations (30-45 minutes) due to the stop-start nature of games requiring multiple energy systems.
Intensity varies significantly during play requiring additional high-intensity training methods.
Must consider multiple fitness components alongside continuous training to meet varied game demands such as agility and power.
Need to incorporate skill work alongside continuous training to develop both fitness and technical abilities, often using modified continuous training that includes ball skills or sport-specific movements while maintaining aerobic intensity to improve game-specific endurance.

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Sample Answer

Individual sport athletes

Athletes like marathon runners can maintain longer continuous training durations (60-120 minutes) as they control their own pace during competition.
Individual sport continuous training can be more specific to competition demands as the intensity remains relatively steady (65-75% MHR) throughout performance.
Individual endurance athletes can focus on steady-state exercise that directly mirrors their competition demands.
Can focus solely on aerobic development through continuous training as it closely matches their competition requirements, allowing for precise heart rate monitoring and pacing strategies that directly transfer to competition performance.

Team sport athletes

Typically require shorter continuous training durations (30-45 minutes) due to the stop-start nature of games requiring multiple energy systems.
Intensity varies significantly during play requiring additional high-intensity training methods.
Must consider multiple fitness components alongside continuous training to meet varied game demands such as agility and power.
Need to incorporate skill work alongside continuous training to develop both fitness and technical abilities, often using modified continuous training that includes ball skills or sport-specific movements while maintaining aerobic intensity to improve game-specific endurance.

HMS, BM EQ-Bank 228

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

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Sample Answer

Long slow distance running at 65-75% MHR for 30-45 mins should be implemented initially, allowing development of the aerobic energy system which is crucial for the 90-minute game duration in soccer, while minimising injury risk during early pre-season.
Duration should be gradually increased from 30 to 45 minutes as fitness improves to ensure progressive overload, with a corresponding increase in distance covered to match the 10-12 km typically run during a soccer match.
Maintaining a steady pace throughout without rest periods enhances cardiorespiratory adaptations by forcing continued oxygen delivery to working muscles, leading to increased stroke volume and improved cardiac output.
Including soccer-specific movements during continuous runs such as gradual directional changes and ball work at a steady pace ensures training specificity while maintaining aerobic development.
As pre-season progresses, intensity can be increased to 75-80% MHR to more closely replicate match conditions, while still maintaining the continuous nature of the training to further develop aerobic capacity.

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Sample Answer

Long slow distance running at 65-75% MHR for 30-45 mins should be implemented initially, allowing development of the aerobic energy system which is crucial for the 90-minute game duration in soccer, while minimising injury risk during early pre-season.
Duration should be gradually increased from 30 to 45 minutes as fitness improves to ensure progressive overload, with a corresponding increase in distance covered to match the 10-12 km typically run during a soccer match.
Maintaining a steady pace throughout without rest periods enhances cardiorespiratory adaptations by forcing continued oxygen delivery to working muscles, leading to increased stroke volume and improved cardiac output.
Including soccer-specific movements during continuous runs such as gradual directional changes and ball work at a steady pace ensures training specificity while maintaining aerobic development.
As pre-season progresses, intensity can be increased to 75-80% MHR to more closely replicate match conditions, while still maintaining the continuous nature of the training to further develop aerobic capacity.

HMS, BM EQ-Bank 227

Describe how continuous training differs from interval training. Use examples to support your answer. (4 marks)

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Sample Answer

Continuous Training

Maintains a steady intensity throughout the entire session (typically 60-75% MHR).
Continuous training has no rest periods which forces ongoing aerobic system adaptation.

Interval Training

Deliberately alternates between high intensity work periods (85-95% MHR) and lower intensity recovery phases, creating varying physiological demands on the body.
Incorporates specific active or passive recovery periods between work efforts to allow partial ATP-PCr replenishment and lactate removal.

Examples

A 30-minute jog at 65% MHR for continuous training develops aerobic capacity through sustained oxygen demand, compared to 10 x 200m sprints with 2-minute recovery periods which develops both aerobic power and anaerobic capacity through alternating energy system use.

Energy systems are primarily targeted

Continuous training predominantly develops the aerobic system through sustained moderate intensity exercise.
Intervals develop both aerobic and anaerobic systems due to the varying intensities and inclusion of high-intensity efforts that require immediate energy.

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Sample Answer

Continuous Training

Maintains a steady intensity throughout the entire session (typically 60-75% MHR).
Continuous training has no rest periods which forces ongoing aerobic system adaptation.

Interval Training

Deliberately alternates between high intensity work periods (85-95% MHR) and lower intensity recovery phases, creating varying physiological demands on the body.
Incorporates specific active or passive recovery periods between work efforts to allow partial ATP-PCr replenishment and lactate removal.

Examples

A 30-minute jog at 65% MHR for continuous training develops aerobic capacity through sustained oxygen demand, compared to 10 x 200m sprints with 2-minute recovery periods which develops both aerobic power and anaerobic capacity through alternating energy system use.

Energy systems are primarily targeted

Continuous training predominantly develops the aerobic system through sustained moderate intensity exercise.
Intervals develop both aerobic and anaerobic systems due to the varying intensities and inclusion of high-intensity efforts that require immediate energy.

HMS, BM EQ-Bank 226

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

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Sample Answer

Characteristics: Duration – Intensity – Rest Periods (Any two)

Long duration (20+ mins) is essential as it allows sufficient time for the aerobic energy system to become the primary energy source, enabling adaptations such as increased stroke volume and improved oxygen delivery to working muscles.
Moderate intensity (60-75% MHR) enables a steady state of exercise to be maintained without causing early fatigue, allowing the cardiovascular system to efficiently supply oxygen and remove waste products over an extended period.
No rest periods forces continuous oxygen delivery to working muscles which enhances aerobic adaptations over time, including increased capillarization and improved gas exchange in the lungs.

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Sample Answer

Characteristics: Duration – Intensity – Rest Periods (Any two)

Long duration (20+ mins) is essential as it allows sufficient time for the aerobic energy system to become the primary energy source, enabling adaptations such as increased stroke volume and improved oxygen delivery to working muscles.
Moderate intensity (60-75% MHR) enables a steady state of exercise to be maintained without causing early fatigue, allowing the cardiovascular system to efficiently supply oxygen and remove waste products over an extended period.
No rest periods forces continuous oxygen delivery to working muscles which enhances aerobic adaptations over time, including increased capillarization and improved gas exchange in the lungs.

HMS, BM EQ-Bank 225 MC

Which row correctly shows the characteristics of continuous training?

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

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\(A\)

Show Worked Solution

Consider Option A: Long duration, moderate intensity, no rest periods

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

Other Options:

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

\(\Rightarrow A\)

HMS, BM EQ-Bank 224 MC

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

Which training method is being used?

Interval training
Continuous training
Fartlek training
Circuit training

Show Answers Only

\(B\)

Show Worked Solution

Consider Option B: Continuous training

Continuous training maintains steady state exercise for extended periods

Other Options:

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

\(\Rightarrow C\)