SmarterEd

Aussie Maths & Science Teachers: Save your time with SmarterEd

HMS, BM EQ-Bank 259 MC

A swimming coach is planning a training program for the team's sprinters. The coach wants to target anaerobic capacity through interval training. Which of the following training protocols would be most suitable for this purpose?

  1. 6 sets of 30-second maximal effort sprints with 4-minute complete rest periods
  2. 4 sets of 5-minute intervals at 85% maximum heart rate with 3-minute active recovery periods
  3. 30 minutes of continuous swimming at 70% maximum heart rate
  4. 10 sets of 1-minute intervals at 80% maximum heart rate with 1-minute active recovery periods
Show Answers Only

Show Worked Solution

Consider Option A:  6 sets of 30-second maximal effort sprints with 4-minute complete rest periods

  • This describes a Sprint Interval Training (SIT) protocol with all-out maximal efforts and longer rest periods to allow for full ATP-PCr system recovery, making it ideal for developing anaerobic capacity in sprinters.

Other Options:

  • B is incorrect: HIIT protocol that would develop aerobic power rather than anaerobic capacity.
  • C is incorrect: Continuous aerobic training, not interval training.
  • D is incorrect: HIIT protocol with work-to-rest ratio that predominantly develops aerobic capacity and lactate threshold rather than anaerobic sprint capacity.

HMS, BM EQ-Bank 257 MC

A water polo team is implementing High Intensity Interval Training (HIIT) in their in-season program. Which of the following best represents an appropriate HIIT session for these players?

  1. 40 minutes of steady lap swimming at 70% of maximum heart rate
  2. 5 sets of 3-minute high-intensity swimming efforts at 90% of maximum heart rate with 2 minutes active recovery between sets
  3. 8 sets of 20-second maximal swimming sprints with 5 seconds passive recovery between sets
  4. 90 minutes of low-intensity technique drills focusing on passing skills
Show Answers Only

Show Worked Solution

Consider Option B:  5 sets of 3-minute high-intensity swimming efforts at 90% of maximum heart rate with 2 minutes active recovery between sets

  • HIIT involves alternating between high-intensity exercise intervals and recovery periods.
  • The 3-minute efforts at 90% MHR with adequate recovery periods between sets is an appropriate HIIT structure for water polo players.

Other Options:

  • A is incorrect: This describes continuous aerobic training, not HIIT.
  • C is incorrect: This describes sprint interval training (SIT) with insufficient recovery, which differs from HIIT and would be too intense for water polo players.
  • D is incorrect: This describes skill-based training, not a HIIT session.

HMS, BM EQ-Bank 246

Compare how anaerobic training methods would differ between a rugby league player and a tennis player.  (6 marks)

Show Answers Only

Sample Answer

Rugby league player

  • Effectively utilises SIT with repeated maximal sprints (6-8 x 40 m) with direction changes, reflecting game-specific movement patterns.
  • Rest periods (2-3 minutes) allow complete ATP-PCr recovery between efforts.
  • Effectively includes contact-specific HIIT through small-sided games (4 x 4 minutes) incorporating tackling at 90% intensity with 2-minute recovery periods.

Tennis player

  • Anaerobic training successfully incorporates court-specific movement patterns through shorter duration efforts (15-20 seconds) focusing on acceleration/deceleration.
  • Example: 6 x 4 point sequences at maximal intensity.
  • Tennis HIIT appropriately modifies work:rest ratios (1:3) to reflect match conditions, with 20-second maximal rallies followed by 60-second recovery, simulating time between points.

Both sports

  • Effectively utilise progressive overload by decreasing rest periods and increasing work intervals as fitness improves across the season.
Show Worked Solution

Sample Answer

Rugby league player

  • Effectively utilises SIT with repeated maximal sprints (6-8 x 40 m) with direction changes, reflecting game-specific movement patterns.
  • Rest periods (2-3 minutes) allow complete ATP-PCr recovery between efforts.
  • Effectively includes contact-specific HIIT through small-sided games (4 x 4 minutes) incorporating tackling at 90% intensity with 2-minute recovery periods.

Tennis player

  • Anaerobic training successfully incorporates court-specific movement patterns through shorter duration efforts (15-20 seconds) focusing on acceleration/deceleration.
  • Example: 6 x 4 point sequences at maximal intensity.
  • Tennis HIIT appropriately modifies work:rest ratios (1:3) to reflect match conditions, with 20-second maximal rallies followed by 60-second recovery, simulating time between points.

Both sports

  • Effectively utilise progressive overload by decreasing rest periods and increasing work intervals as fitness improves across the season.

HMS, BM EQ-Bank 245

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

Show Answers Only

Sample Answer

Beginner

  • Modifications include longer active recovery periods (1:2 work:rest ratio) and lower intensity work intervals (75-80% max HR).
  • Example: 30 seconds work/60 seconds recovery.

Intermediate

  • Effectively train using 1:1 work:rest ratios with increased work intensity (80-85% max HR).
  • Example: 40 seconds work/40 seconds recovery.

Advanced

  • Successfully utilise shorter recovery periods (2:1 work:rest ratio) and near-maximal work intervals (85-95% max HR).
  • Example: 40 seconds work/20 seconds recovery.

Differing fitness levels

  • Exercise selection modifications effectively cater to different fitness levels.
  • Example: beginners perform step-ups while advanced participants perform box jumps.
  • Monitoring intensity through Rate of Perceived Exertion (RPE) proves effective for individual effort regulation within group setting.
Show Worked Solution

Sample Answer

Beginner

  • Modifications include longer active recovery periods (1:2 work:rest ratio) and lower intensity work intervals (75-80% max HR).
  • Example: 30 seconds work/60 seconds recovery.

Intermediate

  • Effectively train using 1:1 work:rest ratios with increased work intensity (80-85% max HR).
  • Example: 40 seconds work/40 seconds recovery.

Advanced

  • Successfully utilise shorter recovery periods (2:1 work:rest ratio) and near-maximal work intervals (85-95% max HR).
  • Example: 40 seconds work/20 seconds recovery.

Differing fitness levels

  • Exercise selection modifications effectively cater to different fitness levels.
  • Example: beginners perform step-ups while advanced participants perform box jumps.
  • Monitoring intensity through Rate of Perceived Exertion (RPE) proves effective for individual effort regulation within group setting.

HMS, BM EQ-Bank 240

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

Show Answers Only

Sample Answer

  • SIT involves very high intensity work periods (>95% effort) with complete rest intervals, targeting anaerobic power development.
  • This training method is particularly relevant to netball which requires repeated explosive movements interspersed with recovery periods.
  • Example netball session: 6 x 30 second court sprints incorporating game-specific movements such as changes of direction, acceleration/deceleration and defensive slides. Each sprint should be performed at maximal effort to develop power and speed.
  • Allowing 2-3 minutes complete rest between efforts enables ATP-PCr system recovery. This ensures each subsequent effort can be performed at maximal intensity, optimising training adaptations for power and speed development.
  • Develops repeat sprint ability needed for transitioning between attack/defense.
  • The program should follow progressive overload principles by gradually increasing repetitions (from 6 to 10), reducing rest periods (from 3 to 2 minutes), or increasing work duration (30 to 45 seconds) as players’ fitness improves across the season.
Show Worked Solution

Sample Answer

  • SIT involves very high intensity work periods (>95% effort) with complete rest intervals, targeting anaerobic power development.
  • This training method is particularly relevant to netball which requires repeated explosive movements interspersed with recovery periods.
  • Example netball session: 6 x 30 second court sprints incorporating game-specific movements such as changes of direction, acceleration/deceleration and defensive slides. Each sprint should be performed at maximal effort to develop power and speed.
  • Allowing 2-3 minutes complete rest between efforts enables ATP-PCr system recovery. This ensures each subsequent effort can be performed at maximal intensity, optimising training adaptations for power and speed development.
  • Develops repeat sprint ability needed for transitioning between attack/defense.
  • The program should follow progressive overload principles by gradually increasing repetitions (from 6 to 10), reducing rest periods (from 3 to 2 minutes), or increasing work duration (30 to 45 seconds) as players’ fitness improves across the season.

HMS, BM EQ-Bank 238 MC

An athlete's training program includes:

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

This represents:

  1. Sprint Interval Training
  2. Modified High Intensity Interval Training
  3. Traditional circuit training
  4. Fartlek training
Show Answers Only

Show Worked Solution

Consider Option B: Modified High Intensity Interval Training

  • Modified HIIT maintains continuous movement while alternating intensities

Other Options:

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

HMS, BM EQ-Bank 237 MC

The most appropriate training method for improving a rugby league player's ability to repeatedly sprint during a game would be:

  1. Long slow distance training
  2. Circuit training
  3. Sprint Interval Training
  4. Continuous aerobic training
Show Answers Only

Show Worked Solution

Consider Option C: Sprint Interval Training

  • SIT develops repeat sprint ability needed in rugby league

Other Options:

  • A is incorrect: Too low intensity for game demands
  • B is incorrect: Not specific enough to sprint requirements
  • D is incorrect: Lacks high intensity needed for sprint development

HMS, BM EQ-Bank 236 MC

A basketball coach implements this drill:

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

This training method is:

  1. Fartlek training
  2. Continuous training
  3. High Intensity Interval Training
  4. Circuit training
Show Answers Only

Show Worked Solution

Consider Option C:  High Intensity Interval Training

  • Structured high intensity work periods with defined rest represents HIIT

Other Options:

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

HMS, BM EQ-Bank 235 MC

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

  1. Continuous low intensity training
  2. Sprint Interval Training
  3. Plyometric training
  4. Circuit training
Show Answers Only

Show Worked Solution

Consider Option B: Sprint Interval Training

  • SIT develops both speed and endurance needed for 400 m

Other Options:

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

HMS, BM EQ-Bank 232 MC

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

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

This training method is best classified as:

  1. Continuous aerobic training
  2. Fartlek training
  3. Circuit training
  4. High Intensity Interval Training (HIIT)
Show Answers Only

Show Worked Solution

Consider Option D: High Intensity Interval Training (HIIT)

  • The structured high-intensity intervals with set rest periods is characteristic of HIIT training

Other Options:

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