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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.