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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.
Show Worked Solution

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 788 MC

An athlete performed two different training methods on separate days. The table shows the physiological and performance results from each session.

\begin{array} {|l|l|l|l|l|}
\hline \textbf{Training} & \textbf{Blood} & \textbf{Post Exercise} & \textbf{Time to} \\
\textbf{Method} &  \textbf{Lactate} & \textbf{Oxygen Consumption} &  \textbf{Exhaustion} \\
\hline \text{Method X} & \text{High} & \text{Moderate} & \text{20 minutes} \\
\hline \text{Method Y} & \text{Very high} & \text{High} & \text{15 minutes} \\
\hline \end{array}

Which of the following BEST identifies Methods X and Y?

  1. Method X is HIIT, Method Y is continuous training
  2. Method X is continuous training, Method Y is HIIT
  3. Method X is SIT, Method Y is HIIT
  4. Method X is HIIT, Method Y is SIT
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\(D\)

Show Worked Solution

Consider Option D: 

  • Method X shows high (but not very high) blood lactate, moderate EPOC, and longer time to exhaustion (20 minutes), consistent with HIIT which typically involves high but not maximal intensity.
  • Method Y shows very high blood lactate, high EPOC, and shorter time to exhaustion (15 minutes), consistent with SIT which involves supramaximal intensity and creates greater physiological stress per unit time.

Other Options:

  • A is incorrect: Continuous training would produce lower blood lactate levels than HIIT, not higher as shown for Method Y.
  • B is incorrect: Continuous training typically produces moderate lactate levels and has longer time to exhaustion than HIIT, inconsistent with the data shown.
  • C is incorrect: SIT typically produces higher blood lactate and EPOC than HIIT due to its supramaximal intensity, so this order would be inconsistent with the physiological markers shown in the table.

\(\Rightarrow D\)

HMS, BM EQ-Bank 787 MC

A basketball team has been performing the following training session:

  • 4 minutes of high-intensity basketball-specific drills (85 - 90% maximum effort)
  • 2 minutes of active recovery (light jogging)
  • 6 total rounds

Which statement BEST describes this training method and its primary energy system target?

  1. This is HIIT, primarily targeting the ATP-PCr system
  2. This is SIT, primarily targeting the glycolytic system
  3. This is HIIT, primarily targeting the glycolytic and aerobic systems
  4. This is SIT, primarily targeting the ATP-PCr and aerobic systems
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\(C\)

Show Worked Solution

Consider Option C: 

  • The session describes High Intensity Interval Training (HIIT) with relatively long work intervals (4 minutes) at high but not maximal intensity (85 – 90%), with a \(2:1\) work-to-rest ratio.
  • This duration and intensity primarily challenges both the glycolytic system during the high-intensity phases and the aerobic system throughout.

Other Options:

  • A is incorrect: The ATP-PCr system is dominant only in the first 10 – 15 seconds of high-intensity exercise; 4 minute intervals would primarily challenge glycolytic and aerobic systems.
  • B is incorrect: SIT involves shorter (typically 30 seconds), maximal effort intervals with longer recovery periods, unlike the 4 minute work intervals described.
  • D is incorrect: SIT uses supramaximal intensities for very short durations, not the 4 minute intervals at 85 – 90% effort described, and would not primarily target the combination of ATP-PCr and aerobic systems.

\(\Rightarrow C\)

HMS, BM EQ-Bank 260 MC

The table below compares two different interval training methods.

\begin{array} {|l|l|l|l|l|}
\hline \textbf{Training} & \textbf{Work} & \textbf{Work } & \textbf{Rest} & \textbf{Total Session} \\
\textbf{Method} &  \textbf{Duration} & \textbf{Intensity} &   \textbf{Duration} & \textbf{Duration}\\
\hline \text{Method X} & \text{30 seconds} & \text{All-out maximal effort} & \text{4 minutes} & \text{20 - 25 minutes}  \\
\hline \text{Method Y} & \text{4 minutes} & \text{90% of MHR} & \text{3 minutes} & \text{30 - 35 minutes}  \\
\hline \end{array}

Which of the following correctly identifies Methods X and Y and their primary training effects?

  1. Method X: SIT – primarily improves aerobic capacity; Method Y: HIIT – primarily improves anaerobic power
  2. Method X: HIIT – primarily improves anaerobic power; Method Y: SIT – primarily improves aerobic capacity
  3. Method X: HIIT – primarily improves aerobic capacity; Method Y: SIT – primarily improves anaerobic power
  4. Method X: SIT – primarily improves anaerobic power; Method Y: HIIT – primarily improves aerobic capacity
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\(D\)

Show Worked Solution

Consider Option D:

  • Method X is SIT (short maximal efforts with long recovery), which primarily improves anaerobic power.
  • Method Y is HIIT (longer submaximal efforts with shorter recovery), which primarily improves aerobic capacity.

Other options:

  • A is incorrect: Identifies the methods correctly but reverses their primary training effects.
  • B is incorrect: Reverses the method labels, and also pairs each method with the wrong training effect.
  • C is incorrect: Pairs each method with its correct training effect but reverses the labels for X and Y.

HMS, BM EQ-Bank 255

Compare how continuous aerobic training and High Intensity Interval Training (HIIT) would be applied differently for a triathlete versus a baseball pitcher. Provide specific examples from each sport.   (6 marks)

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Sample Answer

Similarities:

  • Both athletes use continuous and HIIT training in their programs
  • Both need cardiovascular fitness for overall health
  • Both use training to support sport performance
  • Both adjust training based on competition schedules

Differences:

  • Training volume:
    • Triathlete: 2-4 hour continuous sessions at 70-80% MHR
    • Pitcher: 20-30 minute sessions for recovery only
  • Training emphasis:
    • Triathlete: 80% continuous aerobic, 20% HIIT
    • Pitcher: 20% continuous, 80% anaerobic intervals
  • HIIT application:
    • Triathlete: Race-pace intervals (10 x 400m swim at 85-90% MHR)
    • Pitcher: Pitch-specific bursts (10-second throws, 30-60 second rest)
  • Purpose of continuous training:
    • Triathlete: Builds endurance for 2+ hour events
    • Pitcher: Aids recovery between games
  • Recovery methods:
    • Triathlete: Low-intensity continuous work at 60-70% MHR
    • Pitcher: Complete rest to avoid fatigue
Show Worked Solution

Sample Answer

Similarities:

  • Both athletes use continuous and HIIT training in their programs
  • Both need cardiovascular fitness for overall health
  • Both use training to support sport performance
  • Both adjust training based on competition schedules

Differences:

  • Training volume:
    • Triathlete: 2-4 hour continuous sessions at 70-80% MHR
    • Pitcher: 20-30 minute sessions for recovery only
  • Training emphasis:
    • Triathlete: 80% continuous aerobic, 20% HIIT
    • Pitcher: 20% continuous, 80% anaerobic intervals
  • HIIT application:
    • Triathlete: Race-pace intervals (10 x 400m swim at 85-90% MHR)
    • Pitcher: Pitch-specific bursts (10-second throws, 30-60 second rest)
  • Purpose of continuous training:
    • Triathlete: Builds endurance for 2+ hour events
    • Pitcher: Aids recovery between games
  • Recovery methods:
    • Triathlete: Low-intensity continuous work at 60-70% MHR
    • Pitcher: Complete rest to avoid fatigue

HMS, BM EQ-Bank 254

Olympic kayaking includes 200 and 500 metre sprint events, of 35 seconds to 2 minute duration, requiring explosive power and anaerobic capacity. Distance events such as the 1000 metre, lasting 3–4 minutes, demand sustained aerobic endurance.

Explain how continuous aerobic training and High Intensity Interval Training (HIIT) target different energy systems to improve performance for an Olympic kayaker.   (5 marks)

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  • Continuous training at 65–75% MHR for 30 minutes or more targets the aerobic energy system. This occurs because sustained moderate-intensity paddling allows oxygen supply to meet energy demand. Sessions such as 45 minutes of steady-paced paddling build aerobic endurance. As a result, kayakers can hold a consistent pace across a 3–4 minute 1000 m race.
  • HIIT alternating 85–95% MHR efforts with recovery periods targets the glycolytic (lactic acid) system. The reason is that hard efforts of 30 seconds to 2 minutes exceed the body’s ability to supply oxygen, so energy is produced anaerobically. Sessions such as 6 x 90 seconds of hard paddling with 90 seconds recovery replicate 500 m race intensity. Consequently, kayakers can sustain high speed for longer despite lactate accumulation.
  • Each method therefore suits different events. The 200 m and 500 m events rely heavily on anaerobic energy, so HIIT is the more specific method for sprint kayakers. The 1000 m is predominantly aerobic, so continuous training forms the larger part of a distance paddler’s program. Hence, training programs match each event’s energy system demands.
Show Worked Solution
  • Continuous training at 65–75% MHR for 30 minutes or more targets the aerobic energy system. This occurs because sustained moderate-intensity paddling allows oxygen supply to meet energy demand. Sessions such as 45 minutes of steady-paced paddling build aerobic endurance. As a result, kayakers can hold a consistent pace across a 3–4 minute 1000 m race.
  • HIIT alternating 85–95% MHR efforts with recovery periods targets the glycolytic (lactic acid) system. The reason is that hard efforts of 30 seconds to 2 minutes exceed the body’s ability to supply oxygen, so energy is produced anaerobically. Sessions such as 6 x 90 seconds of hard paddling with 90 seconds recovery replicate 500 m race intensity. Consequently, kayakers can sustain high speed for longer despite lactate accumulation.
  • Each method therefore suits different events. The 200 m and 500 m events rely heavily on anaerobic energy, so HIIT is the more specific method for sprint kayakers. The 1000 m is predominantly aerobic, so continuous training forms the larger part of a distance paddler’s program. Hence, training programs match each event’s energy system demands.

HMS, BM EQ-Bank 252

Describe how a soccer player would benefit from incorporating both continuous aerobic training and High Intensity Interval Training (HIIT) in their training program.  (4 marks)

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Sample Answer

  • Continuous aerobic training improves the soccer player’s aerobic endurance. This enables them to maintain activity throughout a 90-minute match without excessive fatigue.
  • It enhances cardiovascular efficiency through increased stroke volume and cardiac output. More oxygen is delivered to working muscles during play.
  • HIIT improves the player’s ability to perform repeated high-intensity efforts. These efforts include sprinting to make tackles or create scoring opportunities.
  • HIIT develops both aerobic and anaerobic fitness simultaneously. As a result, recovery time between sprints during matches is improved.
  • Using both methods provides complete conditioning for soccer. The combination matches the varied intensity demands of actual games.
Show Worked Solution

Sample Answer

  • Continuous aerobic training improves the soccer player’s aerobic endurance. This enables them to maintain activity throughout a 90-minute match without excessive fatigue.
  • It enhances cardiovascular efficiency through increased stroke volume and cardiac output. More oxygen is delivered to working muscles during play.
  • HIIT improves the player’s ability to perform repeated high-intensity efforts. These efforts include sprinting to make tackles or create scoring opportunities.
  • HIIT develops both aerobic and anaerobic fitness simultaneously. As a result, recovery time between sprints during matches is improved.
  • Using both methods provides complete conditioning for soccer. The combination matches the varied intensity demands of actual games.

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 241

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

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Sample Answer

Similarities:

  • Both improve cardiovascular fitness needed for basketball
  • Both can use basketball-specific drills and movements
  • Both require proper warm-up and cool-down
  • Both follow progressive overload principles

Differences:

  • Intensity and duration:
    • Continuous: moderate intensity (60-75% max HR) for 20-60 minutes
    • HIIT: alternates high intensity (85-95% max HR) with recovery periods
  • Rest periods:
    • Continuous: no rest during exercise
    • HIIT: structured recovery between high-intensity efforts
  • Application in basketball:
    • Continuous: steady court drills or running to build endurance
    • HIIT: 4 x 4 minute full-court drills with 1-minute recovery
  • Match specificity:
    • Continuous: builds general fitness foundation
    • HIIT: mimics game patterns of sprints and recovery
  • Training focus:
    • Continuous: develops aerobic base early in pre-season
    • HIIT: prepares for game demands closer to competition
Show Worked Solution

Sample Answer

Similarities:

  • Both improve cardiovascular fitness needed for basketball
  • Both can use basketball-specific drills and movements
  • Both require proper warm-up and cool-down
  • Both follow progressive overload principles

Differences:

  • Intensity and duration:
    • Continuous: moderate intensity (60-75% max HR) for 20-60 minutes
    • HIIT: alternates high intensity (85-95% max HR) with recovery periods
  • Rest periods:
    • Continuous: no rest during exercise
    • HIIT: structured recovery between high-intensity efforts
  • Application in basketball:
    • Continuous: steady court drills or running to build endurance
    • HIIT: 4 x 4 minute full-court drills with 1-minute recovery
  • Match specificity:
    • Continuous: builds general fitness foundation
    • HIIT: mimics game patterns of sprints and recovery
  • Training focus:
    • Continuous: develops aerobic base early in pre-season
    • HIIT: prepares for game demands closer to competition

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 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