Sample Answer

Frequency

• The badminton player
  • Typically be 3-4 anaerobic sessions weekly, interspersed with technical training.
  • Would need to avoid scheduling high-intensity sessions before skill-based practice due to the precision required in racquet sports.
• The swimmer
  • Might incorporate 4-5 anaerobic sessions weekly due to reduced impact stress in water-based training.
  • Can more easily combine technical and anaerobic training in the same session.

Type of training

• The badminton player
  • Focus on multi-directional court movement drills, explosive jump smashes, and rapid footwork patterns that reflect the sport’s intermittent nature and 3D movement requirements.
  • Program would include resistance training focusing on lower-body power and upper-body rotational movements.
  • Recovery between anaerobic sessions for the badminton player might need to be longer (48 hours) due to the eccentric loading from court movements.
• The swimmer
  • Training type would emphasise resistance against water using tools like parachutes or paddle boards, along with specialised interval sets for their competitive stroke and distance, with more consistent and linear movement patterns.
  • Emphasise full-body resistance training with particular attention to shoulder stability and core strength.
  • Might have the ability to recover more quickly (24-36 hours) due to the concentric-dominant nature of swimming.

Sample Answer

Frequency:

• Would increase gradually from 3 sessions per week during early preparation to 4-5 specialised anaerobic sessions weekly during the specific preparation phase, allowing for adequate recovery while building capacity.

Intensity:

• Would follow a progressive pattern, starting with moderate bursts (70-80% effort) during general preparation and increasing to high-intensity intervals (85-95%) that simulate the energy demands of three-minute rounds with one-minute recovery.

Time parameters:

• Would mirror the sport’s demands with work intervals of 10-20 seconds for power punching combinations, 30-60 seconds for sustained output during exchanges, and rest periods that gradually decrease from 1:4 to 1:2 work-to-rest ratio as fight preparation advances.

Type of training:

• Would include sport-specific movements such as heavy bag work, pad drills, and shadow boxing performed at anaerobic intensities, supplemented with resistance exercises like medicine ball throws and plyometric push-ups for power development.

Progression:

• During the final two weeks before the fight, intensity would remain high while volume decreases to ensure the boxer remains fresh yet maintains anaerobic power and capacity.

Throughout Training:

• Boxing-specific metrics like punch output, punch force, and heart rate recovery would be used to monitor adaptations and ensure the FITT variables are optimised.

Sample Answer

• Circuit training can be implemented to improve muscular endurance and anaerobic capacity, with stations focusing on rugby-specific movements like explosive tackles, quick direction changes, and power-based exercises with short rest periods.
• Sprint interval training can be used to develop the alactic anaerobic system needed for short bursts in rugby, varying between linear sprints, shuttle runs, and multi-directional sprints to replicate game demands.
• Plyometric exercises can be incorporated to develop explosive power needed for jumping, tackling, and accelerating, using exercises like box jumps, depth jumps, and bound variations.
• Resistance training with heavy loads (80-90% 1RM) and low repetitions can be used to build strength and power needed for rugby contact situations, focusing on compound movements like squats, deadlifts, and presses.

Sample Answer

• During pre-season, the frequency of anaerobic training would be higher at 3-4 sessions per week to build a fitness base when there are no competitive matches.
• In-season frequency would reduce to 1-2 dedicated anaerobic sessions per week to accommodate match play and avoid overtraining.
• Recovery time between anaerobic sessions would be shorter during pre-season (24-48 hours) compared to in-season (48-72 hours) due to the additional fatigue from competitive matches.
• As the finals approach, frequency might further decrease to focus on quality rather than quantity, ensuring players are fresh for competition while maintaining anaerobic capacity.

Sample Answer 

Frequency

• Initially limited to 2-3 sessions per week during early rehabilitation to allow adequate healing time and prevent re-injury
• Progressive increase to 3-4 sessions as recovery advances
• Return to normal training load (4-5 sessions) during late-stage rehabilitation.

Intensity – Progressive overload pattern:

• Beginning with low-intensity (50-60% of maximum effort) controlled movements focusing on proprioception and stability.
• Advancing to moderate intensity (60-80%) as pain and swelling decrease.
• Finally returning to sport-specific high-intensity (80-95%) anaerobic drills in the final rehabilitation phase.

Time considerations

• Initially focus on short duration activities (5-15 seconds) with extended rest periods (1:5 work-to-rest ratio) to prevent fatigue-related technique breakdown.
• Gradually progressing to sport-specific interval patterns (15-30 seconds of work with 30-90 seconds recovery) that replicate game demands.

Type of exercise

• Would start with controlled straight-line movements and basic strength exercises.
• Evolving to multi-directional movements, agility drills, and sport-specific netball movements (cutting, landing, pivoting) that challenge the ankle under progressively more game-like conditions.

Cross-training methods:

• Incorporated during early and mid-rehabilitation to maintain anaerobic fitness while reducing load on the injured ankle.
• For example swimming sprints or upper-body circuit training.

Assessment measures

• Implemented at each stage to evaluate readiness to progress, including pain levels, range of motion, strength testing, and functional performance tests specific to netball movements.

Psychological readiness:

• Considered alongside physical parameters when designing the program, as fear of re-injury can impair performance and increase injury risk through compensatory movement patterns.

The principle of specificity:

• Increasingly emphasised as rehabilitation progresses, with the final stages incorporating anaerobic training that closely mimics the position-specific demands the player will face during competition.

Individual response to training:

• Monitored closely, with the FITT variables adjusted based on how the ankle responds to progressive loading.

This periodised approach using the FITT principle ensures:

• A safe return to play by systematically rebuilding anaerobic capacity and neuromuscular control while protecting the healing ankle from excessive or inappropriate stress.

Sample Answer 

Frequency

• Would vary across the preparatory, competitive, and transition phases:
  • 4-5 sessions weekly during base preparation,
  • Reducing to 3-4 during competition phase to account for increased intensity and racing schedule.

Intensity

• Progression would follow a wave-like pattern:
  • Starting with moderate anaerobic training (75-85% effort) during general preparation
  • Progressing to high-intensity (85-95%) during specific preparation
  • Peaking at maximum intensity (95-100%) during competition periods.

Time

•  Duration of intervals would shift throughout the season:
  • Longer intervals (30-60 seconds) during base preparation to develop lactic capacity
  • Transitioning to race-specific intervals (45-55 seconds) during pre-competition
  • Including shorter, higher-intensity efforts (20-30 seconds) to develop speed during competition phases.

Type

• Would evolve from general anaerobic exercises (hill sprints, resistance training) during preparation
• More specific workouts mimicking race demands (track intervals at race pace) as competition approaches.

Rest intervals would be manipulated:

• Longer recovery periods (1:4-6 work-to-rest ratio) during high-intensity phases to ensure quality
• Shorter recovery (1:2-3 ratio) during capacity-building phases.

Further points

• Training volume would peak during specific preparation phase before tapering down during competition phase while maintaining intensity.
• Microcycles would include variations in intensity throughout each week, with hard anaerobic sessions separated by easy or recovery days.
• Variations in the FITT components help prevent plateaus, reduce overtraining risk, and ensure optimal performance during key competitions.

Sample Answer 

Frequency

• For anaerobic training would typically be 3-4 days per week to allow recovery between high-intensity sessions.
• For aerobic training could be performed 4-6 days weekly due to lower stress on the body.

Intensity

• For anaerobic training would be 80-95% of maximum effort to target fast-twitch muscle fibers and the ATP-PC/lactic acid systems.
• Aerobic training would utilise 60-80% of maximum heart rate to develop cardiovascular endurance.

Time

• For anaerobic basketball drills would consist of short bursts (10-60 seconds) with rest periods exceeding work periods (1:3 or 1:4 work-to-rest ratio).
• Aerobic sessions would involve 20-60 minutes of continuous or intermittent activity with minimal rest.

Type

• Anaerobic training would include sprint drills, plyometric exercises, and high-intensity basketball-specific movements like defensive slides and vertical jumps.
• Aerobic training would focus on moderate-intensity continuous running, cycling, or basketball drills performed at lower intensities for longer durations.

Anaerobic v aerobic

• Anaerobic training would primarily develop power, speed, and strength needed for explosive basketball movements.
• Aerobic training would enhance recovery between plays and overall game endurance.

For a basketball player

• Both energy systems are important but would be emphasised differently depending on the player’s position and the phase of the season.

Physiological adaptations

• From anaerobic training include increased muscle glycogen storage and improved lactic acid tolerance
• From aerobic adaptations include enhanced stroke volume and oxygen utilisation.

Conclusion

• A basketball training program would ideally integrate both forms of training, with anaerobic work scheduled on non-consecutive days to prevent overtraining.

Sample Answer 

• For a 100 m sprinter, the Time component would involve short duration efforts, typically 5-15 seconds for actual sprint work, which aligns with the ATP-PCr energy system demands of the event.
• Training sessions would include multiple repetitions (6-10) with adequate rest periods (2-5 minutes) between efforts to allow for phosphagen system recovery.
• The Intensity component would be very high, with efforts at 90-100% of maximum speed to stimulate the appropriate energy systems and neuromuscular adaptations.
• Progressive overload would be applied by increasing the intensity through adding resistance (e.g., weighted vests, sleds) rather than extending duration.
• Intensity would be periodised throughout a training cycle, with varying intensities (85-100%) used depending on the phase of training (preparation vs. competition).

Sample Answer 

• The FITT principle is a framework that helps design effective fitness programs by focusing on Frequency (how often), Intensity (how hard), Time (duration), and Type (what kind of exercise).
• For anaerobic training, Frequency typically involves 3-4 sessions per week to allow adequate recovery between sessions.
• Intensity should be high (80-95% of maximum heart rate or 1RM) as anaerobic training focuses on power and speed.
• Time for anaerobic training involves short bursts of activity (10-60 seconds) followed by rest periods.
• Type of training includes activities like sprint intervals, plyometrics, and resistance training that utilise the ATP-PCr or lactic acid energy systems.

Sample Answer

Frequency:

• 3 anaerobic-specific sessions per week with at least 48 hours between high-intensity sessions to allow for adequate recovery of the neuromuscular system and replenishment of muscle glycogen.
• Two additional sessions focusing on technique and lower-intensity work.

Intensity:

• High to very high intensity (85-95% of maximum effort) to develop the anaerobic glycolytic system that predominates in 400 m events.
• Heart rate typically reaches 90-100% of maximum during work intervals with incomplete recovery between repetitions.

Time:

• Work intervals of 30-60 seconds (simulating race pace and duration), with total high-intensity work time of 10-15 minutes per session.
• Rest intervals begin at 1:3 work-to-rest ratio (e.g., 45-second run, 135-second recovery) and progress to 1:2 as fitness improves.

Type:

• Track-based interval training using distances of 200-500 m at race-specific pace, complemented by hill sprints and tempo intervals to develop lactate tolerance specific to 400m racing demands.

Progression:

• The program would progress over 8-12 weeks by manipulating the work-to-rest ratio and increasing the total volume, while maintaining the specific intensity required for 400 m performance.