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HMS, BM EQ-Bank 985

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

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Sample Answer

Overview Statement:

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

Component Relationship 1: Work-Rest Patterns

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

Component Relationship 2: Recovery Demands

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

Contemporary Methods and Implications:

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

Sample Answer 

Overview Statement:

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

Component Relationship 1: Work-Rest Patterns

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

Component Relationship 2: Recovery Demands

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

Contemporary Methods and Implications:

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

HMS, BM EQ-Bank 984

Analyse how different anaerobic interval training methods could be implemented and periodised across a competitive season for a 200 metre sprinter. In your response, consider energy system specificity, training variables, and progression principles.   (9 marks)

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Sample Answer

  • Early general preparation phase (3 – 4 months pre-competition) should incorporate longer intervals (150 – 300m) at submaximal intensity (80 – 85%) with longer recovery periods (3 – 4 minutes) to develop basic anaerobic capacity without excessive physiological stress.
  • Mid preparation phase (2 – 3 months pre-competition) should progress to medium length intervals (60 – 150m) at higher intensities (85 – 90%) with moderate recovery (2 – 3 minutes) to enhance glycolytic system capacity and lactate tolerance.
  • Specific preparation phase (1 – 2 months pre-competition) should introduce shorter, more intense intervals (30 – 80m) at near-maximal effort (0 – 95%) with longer recovery (3 – 5 minutes) to develop ATP-PCr power and alactic capacity essential for 200m performance.
  • Competition phase should incorporate highly specific interval training including race-pace 200m runs with full recovery (8 – 10 minutes) to simulate competition demands while minimising fatigue accumulation.
  • Work-to-rest ratios should progress from approximately \(1:3\) in early phases to \(1:8\) – \(1:10\) in competition phases to reflect the increasing intensity and the need for quality over quantity.
  • Volume (total distance covered in intervals) should periodically decrease as intensity increases, respecting the inverse relationship between these variables to prevent overtraining.
  • Technique-focused elements should be incorporated throughout all phases but especially during higher-intensity intervals to ensure mechanical efficiency is maintained under fatigue conditions.
  • Training should transition from more glycolytic-dominant intervals (150 – 300m) early in the season to more ATP-PCr dominant intervals (30 – 80m) closer to competition, reflecting the proportional contribution of energy systems to 200m performance.
  • Recovery between anaerobic interval sessions should increase from 48 hours in early phases to 72+ hours near competition to ensure complete adaptation and prevent accumulated fatigue.
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Sample Answer 

  • Early general preparation phase (3 – 4 months pre-competition) should incorporate longer intervals (150 – 300m) at submaximal intensity (80 – 85%) with longer recovery periods (3 – 4 minutes) to develop basic anaerobic capacity without excessive physiological stress.
  • Mid preparation phase (2 – 3 months pre-competition) should progress to medium length intervals (60 – 150m) at higher intensities (85 – 90%) with moderate recovery (2 – 3 minutes) to enhance glycolytic system capacity and lactate tolerance.
  • Specific preparation phase (1 – 2 months pre-competition) should introduce shorter, more intense intervals (30 – 80m) at near-maximal effort (0 – 95%) with longer recovery (3 – 5 minutes) to develop ATP-PCr power and alactic capacity essential for 200m performance.
  • Competition phase should incorporate highly specific interval training including race-pace 200m runs with full recovery (8 – 10 minutes) to simulate competition demands while minimising fatigue accumulation.
  • Work-to-rest ratios should progress from approximately \(1:3\) in early phases to \(1:8\) – \(1:10\) in competition phases to reflect the increasing intensity and the need for quality over quantity.
  • Volume (total distance covered in intervals) should periodically decrease as intensity increases, respecting the inverse relationship between these variables to prevent overtraining.
  • Technique-focused elements should be incorporated throughout all phases but especially during higher-intensity intervals to ensure mechanical efficiency is maintained under fatigue conditions.
  • Training should transition from more glycolytic-dominant intervals (150 – 300m) early in the season to more ATP-PCr dominant intervals (30 – 80m) closer to competition, reflecting the proportional contribution of energy systems to 200m performance.
  • Recovery between anaerobic interval sessions should increase from 48 hours in early phases to 72+ hours near competition to ensure complete adaptation and prevent accumulated fatigue.

HMS, BM EQ-Bank 784

Jessica is a 17-year-old 800 metre runner with a personal best time of 2 minutes 18 seconds. Her coach has designed the following anaerobic interval training session:

  • 6 × 200 metre sprints at 90 - 95% maximum effort
  • 2-minute recovery between repetitions
  • Target time: 29 - 30 seconds per repetition

Evaluate the appropriateness of this anaerobic interval training session for Jessica's event. In your response, consider energy system involvement, specificity to her event, and potential physiological adaptations.   (7 marks)

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Sample Answer

  • The session effectively targets Jessica’s glycolytic energy system, which provides approximately 60-70% of the energy required for her 800 metre event, making the training physiologically relevant.
  • The 200 metre distance at high intensity creates significant lactate accumulation, helping Jessica develop greater lactate tolerance needed for maintaining speed in the second lap of her race.
  • The 2-minute recovery interval (approximately 4:1 work-to-rest ratio) is appropriate for incomplete recovery, forcing her to start subsequent repetitions with elevated blood lactate levels that simulate the physiological state she will experience during the latter portion of her race.
  • The prescribed intensity (90-95% effort) appropriately develops the speed component required for 800 metre performance while respecting the principle of specificity.
  • Six repetitions totaling 1200 metres  provides an appropriate training volume when compared to her competitive distance (800 metres), offering sufficient stimulus without excessive fatigue.
  • The target times (29-30 seconds) would effectively develop Jessica’s ability to maintain race pace, particularly if they align with her goal 800 metre pace (approximately 34-35 seconds per 200 metres  for a 2:18 performer).
  • A complementary suggestion would be to occasionally vary the distance of intervals (e.g., incorporating 300 metre and 400 metre repetitions) to further enhance event-specific endurance and pacing strategy development.
Show Worked Solution

Sample Answer

  • The session effectively targets Jessica’s glycolytic energy system, which provides approximately 60-70% of the energy required for her 800 metre event, making the training physiologically relevant.
  • The 200 metre distance at high intensity creates significant lactate accumulation, helping Jessica develop greater lactate tolerance needed for maintaining speed in the second lap of her race.
  • The 2-minute recovery interval (approximately 4:1 work-to-rest ratio) is appropriate for incomplete recovery, forcing her to start subsequent repetitions with elevated blood lactate levels that simulate the physiological state she will experience during the latter portion of her race.
  • The prescribed intensity (90-95% effort) appropriately develops the speed component required for 800 metre performance while respecting the principle of specificity.
  • Six repetitions totaling 1200 metres  provides an appropriate training volume when compared to her competitive distance (800 metres), offering sufficient stimulus without excessive fatigue.
  • The target times (29-30 seconds) would effectively develop Jessica’s ability to maintain race pace, particularly if they align with her goal 800 metre pace (approximately 34-35 seconds per 200 metres  for a 2:18 performer).
  • A complementary suggestion would be to occasionally vary the distance of intervals (e.g., incorporating 300 metre and 400 metre repetitions) to further enhance event-specific endurance and pacing strategy development.

HMS, BM EQ-Bank 783

A volleyball player has been prescribed the following anaerobic interval training session:

  • 6 sets of 30 second maximum effort vertical jumping drills
  • 90 seconds rest between sets
  • 3 minutes recovery between exercises
  • 4 different movement patterns focusing on explosive power

Analyse the effectiveness of this training session for volleyball performance, suggesting any modifications that would enhance its sport-specificity.   (6 marks)

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Sample Answer

  • The prescribed 30 second work intervals effectively target the glycolytic energy system, which is important for repeated explosive actions in volleyball, particularly during extended rallies.
  • The 90 second rest periods (\(1:3\) work-to-rest ratio) allow partial but not complete recovery of the glycolytic system, developing the player’s ability to perform under increasing fatigue conditions like tournament play.
  • Vertical jumping focus directly enhances a key performance element in volleyball (blocking and spiking), making the exercise selection highly sport-specific.
  • A modification would be to incorporate more reactive and decision-based elements during the work intervals, such as responding to coach signals for jump direction, simulating game reading requirements.
  • Including ball-handling skills during some intervals would enhance sport-specificity by combining technical skill execution with anaerobic conditioning.
  • The 3 minute recovery between different exercises is appropriate for ensuring quality movement in subsequent exercises, but could be reduced to 2 minutes later in the training cycle to further challenge recovery capacity.
Show Worked Solution

Sample Answer

  • The prescribed 30 second work intervals effectively target the glycolytic energy system, which is important for repeated explosive actions in volleyball, particularly during extended rallies.
  • The 90 second rest periods (\(1:3\) work-to-rest ratio) allow partial but not complete recovery of the glycolytic system, developing the player’s ability to perform under increasing fatigue conditions like tournament play.
  • Vertical jumping focus directly enhances a key performance element in volleyball (blocking and spiking), making the exercise selection highly sport-specific.
  • A modification would be to incorporate more reactive and decision-based elements during the work intervals, such as responding to coach signals for jump direction, simulating game reading requirements.
  • Including ball-handling skills during some intervals would enhance sport-specificity by combining technical skill execution with anaerobic conditioning.
  • The 3 minute recovery between different exercises is appropriate for ensuring quality movement in subsequent exercises, but could be reduced to 2 minutes later in the training cycle to further challenge recovery capacity.

HMS, BM EQ-Bank 782

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

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Sample Answer

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

Sample Answer

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

HMS, BM EQ-Bank 781

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

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

Similarities:

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

Differences:

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

Rationale:

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

Sample Answer

Similarities:

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

Differences:

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

Rationale:

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

HMS, BM EQ-Bank 780

Tom is a 400m sprinter who has been incorporating anaerobic interval training into his program.

Describe the physiological responses that occur during anaerobic interval training and explain how these benefit Tom's event performance.   (4 marks)

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Sample Answer

  • During high-intensity work intervals, Tom’s muscles rapidly deplete ATP-PCr stores and increase glycolytic activity.
    • Leads to lactate accumulation that his body must clear during recovery phases.
  • His heart rate quickly rises to near maximal levels during work intervals and remains elevated during recovery periods.
    • Enhances his cardiovascular system’s ability to handle repeated anaerobic efforts.
  • The training creates oxygen debt during work intervals that must be repaid during recovery.
    • Improves his body’s ability to tolerate and recover from the oxygen deficit experienced during a 400m race.
  • These adaptations benefit Tom by increasing his anaerobic capacity and lactate tolerance, allowing him to maintain higher speeds during the latter portions of his 400m event when fatigue typically occurs.
Show Worked Solution

Sample Answer

  • During high-intensity work intervals, Tom’s muscles rapidly deplete ATP-PCr stores and increase glycolytic activity.
    • Leads to lactate accumulation that his body must clear during recovery phases.
  • His heart rate quickly rises to near maximal levels during work intervals and remains elevated during recovery periods.
    • Enhances his cardiovascular system’s ability to handle repeated anaerobic efforts.
  • The training creates oxygen debt during work intervals that must be repaid during recovery.
    • Improves his body’s ability to tolerate and recover from the oxygen deficit experienced during a 400m race.
  • These adaptations benefit Tom by increasing his anaerobic capacity and lactate tolerance, allowing him to maintain higher speeds during the latter portions of his 400m event when fatigue typically occurs.

HMS, BM EQ-Bank 779

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

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

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Sample Answer – Any THREE of the following

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

Sample Answer – Any THREE of the following

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

HMS, BM EQ-Bank 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
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\(A\)

Show Worked Solution
  • A is correct: 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
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\(B\)

Show Worked Solution

Consider Option B:

  • 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.

\(\Rightarrow B\)

HMS, BM EQ-Bank 246

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

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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)

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Sample Answer

Benefits of HIIT modifications:

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

However, challenges of HIIT modifications include:

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

Show Worked Solution

Sample Answer

Benefits of HIIT modifications:

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

However, challenges of HIIT modifications include:

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

HMS, BM EQ-Bank 240

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

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Sample Answer

Definition and Relevance:

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

Example Session:

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

Benefits for Netball

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

Progressive Overload

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

Sample Answer

Definition and Relevance:

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

Example Session:

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

Benefits for Netball

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

Progressive Overload

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

HMS, BM EQ-Bank 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

\(B\)

Show Worked Solution
  • B is correct: Modified HIIT maintains continuous movement while alternating intensities

Other Options:

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

HMS, BM EQ-Bank 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

\(C\)

Show Worked Solution
  • C is correct: 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

\(C\)

Show Worked Solution
  • C is correct: Structured high intensity work periods with defined rest represents HIIT

Other Options:

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

\(\Rightarrow C\)

HMS, BM EQ-Bank 235 MC

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

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

\(B\)

Show Worked Solution
  • B is correct: SIT develops both speed and endurance needed for 400 m

Other Options:

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

HMS, BM EQ-Bank 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

\(D\)

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

Other Options:

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