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HMS, BM EQ-Bank 299 MC

Which of the following BEST represents the appropriate training frequency for an athlete developing a high-intensity anaerobic training program?

  1. 5-6 days per week with minimal rest days
  2. 2-3 days per week with rest days between sessions
  3. 7 days per week with reduced intensity every third day
  4. 4-5 days per week with continuous low-intensity activity on rest days
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\(B\)

Show Worked Solution
  • B is correct: 2-3 days weekly with rest days ensures adequate recovery.

Other Options:

  • A is incorrect: Excessive frequency lacks sufficient recovery time.
  • C is incorrect: No full rest days essential for anaerobic recovery.
  • D is incorrect: Too frequent; active recovery should be properly structured.

HMS, BM EQ-Bank 292

Compare how the 'Frequency' and 'Type' components of the FITT principle would be applied in designing anaerobic training programs for a tennis player versus a competitive 100 metre swimmer.   (6 marks)

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Sample Answer

Similarities:

  • Both sports require careful scheduling around skill practice sessions.
  • Both limit anaerobic sessions to 2-3 times weekly to prevent overtraining.
  • Both utilise interval training with work periods under 60 seconds targeting anaerobic systems.
  • Both incorporate resistance training to develop power for sport-specific movements.
  • Both require 48-72 hour recovery periods between high-intensity anaerobic sessions.

Differences:

  • Tennis players can manage 2-3 weekly sessions due to high impact stress from jumping and lunging.
  • 100m swimmers can handle 3 sessions as water-based training reduces joint stress, allowing quicker recovery.
  • Tennis training emphasises multi-directional movements through court sprints, lunging patterns and plyometric jumps.
  • 100m swimming focuses on linear sprint power through 25-50m sprint sets and explosive starts.
  • Tennis sessions include agility ladders and reaction drills for sudden direction changes and net play.
  • 100m swimmers use resistance equipment like parachutes and paddles for stroke-specific power development.
  • Tennis “type” component addresses explosive racquet swing power and rapid court coverage.
  • 100m swimming “type” component develops propulsive force and streamlined body position for maximum speed.

Show Worked Solution

Sample Answer

Similarities:

  • Both sports require careful scheduling around skill practice sessions.
  • Both limit anaerobic sessions to 2-3 times weekly to prevent overtraining.
  • Both utilise interval training with work periods under 60 seconds targeting anaerobic systems.
  • Both incorporate resistance training to develop power for sport-specific movements.
  • Both require 48-72 hour recovery periods between high-intensity anaerobic sessions.

Differences:

  • Tennis players can manage 2-3 weekly sessions due to high impact stress from jumping and lunging.
  • 100m swimmers can handle 3 sessions as water-based training reduces joint stress, allowing quicker recovery.
  • Tennis training emphasises multi-directional movements through court sprints, lunging patterns and plyometric jumps.
  • 100m swimming focuses on linear sprint power through 25-50m sprint sets and explosive starts.
  • Tennis sessions include agility ladders and reaction drills for sudden direction changes and net play.
  • 100m swimmers use resistance equipment like parachutes and paddles for stroke-specific power development.
  • Tennis “type” component addresses explosive racquet swing power and rapid court coverage.
  • 100m swimming “type” component develops propulsive force and streamlined body position for maximum speed.

HMS, BM EQ-Bank 291

Explain how you would modify the FITT principle when designing an anaerobic training program for a boxer preparing for a championship fight.   (6 marks)

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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.
Show Worked Solution

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.

HMS, BM EQ-Bank 290 MC

A sports scientist is designing an anaerobic training program for an Olympic weightlifter based on the FITT principle. Which of the following combinations would be most appropriate?

  1. Frequency: daily training; Intensity: RPE 5-6; Time: 45-minute continuous sessions; Type: high-repetition Olympic lifts
  2. Frequency: 4-5 sessions per week; Intensity: RPE 8-9; Time: sets of 1-5 repetitions with 3-5 minute rest periods; Type: Olympic lifts and strength exercises
  3. Frequency: 2 sessions per week; Intensity: RPE 7; Time: 30-second maximum effort circuits; Type: machine-based resistance training
  4. Frequency: 6 sessions per week; Intensity: RPE 6-7; Time: 20-repetition sets with 1-minute rest periods; Type: bodyweight exercises
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\(B\)

Show Worked Solution
  • B is correct: Optimal frequency, high intensity, low reps with long rest for power development.

Other Options:

  • A is incorrect: Daily training excessive; low intensity/high reps for endurance not power.
  • C is incorrect: Insufficient frequency; machines lack Olympic lift technique requirements.
  • D is incorrect: Low intensity/high reps develop endurance not explosive power.

HMS, BM EQ-Bank 289

Describe two ways that the 'Type' component of the FITT principle can be varied in an anaerobic training program for a rugby player.   (4 marks)

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Any 2 of the following

NOTE: Students should describe any TWO of the training types in detail, ensuring they explain how each type is implemented and its relevance to rugby performance.

Sprint interval training

  • Develops the ATP-PCr system through 10-30 metre maximal sprints with full recovery between efforts.
  • This training replicates explosive bursts needed for line breaks and support play in rugby matches.

Plyometric exercises

  • Develops the ATP-PCr system through 10-30 metre maximal sprints with full recovery between efforts.
  • This training replicates explosive bursts needed for line breaks and support play in rugby matches.

Circuit training

  • Combines 6-8 rugby-specific anaerobic stations such as tackle bags, agility ladders and medicine ball throws.
  • Athletes work at high intensity for 20-30 seconds per station with recovery periods.

Resistance training

  • Uses heavy loads at 80-90% 1RM for 1-5 repetitions with extended rest periods.
  • Compound movements like squats, deadlifts and power cleans build maximal strength for scrummaging and ruck contests.
Show Worked Solution

Any 2 of the following

NOTE: Students should describe any TWO of the training types in detail, ensuring they explain how each type is implemented and its relevance to rugby performance.

Sprint interval training

  • Develops the ATP-PCr system through 10-30 metre maximal sprints with full recovery between efforts.
  • This training replicates explosive bursts needed for line breaks and support play in rugby matches.

Plyometric exercises

  • Develops the ATP-PCr system through 10-30 metre maximal sprints with full recovery between efforts.
  • This training replicates explosive bursts needed for line breaks and support play in rugby matches.

Circuit training

  • Combines 6-8 rugby-specific anaerobic stations such as tackle bags, agility ladders and medicine ball throws.
  • Athletes work at high intensity for 20-30 seconds per station with recovery periods.

Resistance training

  • Uses heavy loads at 80-90% 1RM for 1-5 repetitions with extended rest periods.
  • Compound movements like squats, deadlifts and power cleans build maximal strength for scrummaging and ruck contests.

HMS, BM EQ-Bank 288

Explain how you would modify the 'Frequency' component of the FITT principle for a netball player during pre-season versus in-season anaerobic training.   (4 marks)

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Sample Answer

  • Pre-season allows 3-4 anaerobic sessions weekly because building fitness base is priority without match demands competing for recovery time.
  • This enables 24-48 hour recovery between sessions, which allows fitness development while preventing overtraining in netball players.
  • In-season requires reducing to 1-2 dedicated anaerobic sessions weekly because match play provides game-intensity stimulus that replaces some training needs.
  • Consequently, 48-72 hour recovery becomes necessary due to accumulated fatigue from competitive matches combined with training loads.
  • This modification occurs because pre-season has no competitive stress, whereas in-season requires balancing training with match demands to maintain performance without causing burnout.
  • Therefore, frequency adjustments ensure optimal performance by matching training load to the player’s total stress and recovery capacity.

Show Worked Solution

Sample Answer

  • Pre-season allows 3-4 anaerobic sessions weekly because building fitness base is priority without match demands competing for recovery time.
  • This enables 24-48 hour recovery between sessions, which allows fitness development while preventing overtraining in netball players.
  • In-season requires reducing to 1-2 dedicated anaerobic sessions weekly because match play provides game-intensity stimulus that replaces some training needs.
  • Consequently, 48-72 hour recovery becomes necessary due to accumulated fatigue from competitive matches combined with training loads.
  • This modification occurs because pre-season has no competitive stress, whereas in-season requires balancing training with match demands to maintain performance without causing burnout.
  • Therefore, frequency adjustments ensure optimal performance by matching training load to the player’s total stress and recovery capacity.

HMS, BM EQ-Bank 287

A netball player has sustained an ankle injury and has been cleared to return to training. Evaluate how you would apply the FITT principle to design an appropriate anaerobic training program for their rehabilitation and return to play.   (12 marks)

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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.
Show Worked Solution

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.

HMS, BM EQ-Bank 286

Analyse how the different components of the FITT principle could be manipulated to create an anaerobic training program for a 400 metre runner.   (8 marks)

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Sample Answer 

Overview Statement:

  • The FITT principle components must be carefully manipulated for 400m running due to the event’s unique anaerobic demands.
  • Key relationships exist between frequency and recovery needs, intensity and energy system targeting, plus time intervals affecting training effectiveness.

Component Relationship 1:

  • Frequency directly influences recovery and training quality in anaerobic programs.
  • 400m runners require 2-3 sessions weekly because high-intensity training creates significant muscle fatigue requiring 48-72 hours recovery.
  • This relationship means more frequent sessions would compromise training quality and increase injury risk.
  • Training frequency connects to intensity levels – as workout intensity increases, frequency must decrease to allow adequate recovery between sessions.

Component Relationship 2:

  • Time and intensity work together to target specific energy systems crucial for 400m performance.
  • Work intervals of 30-90 seconds at 85-95% MHR enable glycolytic system development while shorter 10-30 second intervals at maximum effort target the ATP-PCr system.
  • Rest periods interact with work duration – longer work intervals require extended recovery (1:3 ratios) to prevent excessive fatigue accumulation.
  • This combination allows runners to develop both speed and lactate tolerance essential for 400m racing.

Implications and Synthesis:

  • These component relationships demonstrate how FITT manipulation shapes training effectiveness for 400m performance.
  • Frequency limitations force coaches to maximise session quality through careful intensity and time selection.
  • The significance is that successful 400m training depends on balancing high-intensity demands with adequate recovery while targeting both anaerobic energy systems through varied interval durations.

Show Worked Solution

Sample Answer 

Overview Statement:

  • The FITT principle components must be carefully manipulated for 400m running due to the event’s unique anaerobic demands.
  • Key relationships exist between frequency and recovery needs, intensity and energy system targeting, plus time intervals affecting training effectiveness.

Component Relationship 1:

  • Frequency directly influences recovery and training quality in anaerobic programs.
  • 400m runners require 2-3 sessions weekly because high-intensity training creates significant muscle fatigue requiring 48-72 hours recovery.
  • This relationship means more frequent sessions would compromise training quality and increase injury risk.
  • Training frequency connects to intensity levels – as workout intensity increases, frequency must decrease to allow adequate recovery between sessions.

Component Relationship 2:

  • Time and intensity work together to target specific energy systems crucial for 400m performance.
  • Work intervals of 30-90 seconds at 85-95% MHR enable glycolytic system development while shorter 10-30 second intervals at maximum effort target the ATP-PCr system.
  • Rest periods interact with work duration – longer work intervals require extended recovery (1:3 ratios) to prevent excessive fatigue accumulation.
  • This combination allows runners to develop both speed and lactate tolerance essential for 400m racing.

Implications and Synthesis:

  • These component relationships demonstrate how FITT manipulation shapes training effectiveness for 400m performance.
  • Frequency limitations force coaches to maximise session quality through careful intensity and time selection.
  • The significance is that successful 400m training depends on balancing high-intensity demands with adequate recovery while targeting both anaerobic energy systems through varied interval durations.

HMS, BM EQ-Bank 285

Compare and contrast how the FITT principle would be implemented for a basketball player focusing on anaerobic training versus aerobic training.   (8 marks)

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Sample Answer 

Similarities

  • Both training types require structured frequency of 3-4 sessions weekly, preventing overtraining while ensuring fitness improvements.
  • Both utilise progressive overload through systematic FITT manipulation.
  • Both incorporate basketball-specific movements maintaining skill transfer during conditioning.
  • Both require careful planning to balance training with skill practice sessions.
  • Both use heart rate monitoring and recovery tracking to ensure appropriate training loads.

Differences:

  • Anaerobic training requires 48-72 hour recovery between sessions due to high muscle fatigue.
  • Aerobic sessions allow consecutive days as lower intensity permits faster recovery, enabling 4-5 weekly sessions.
  • Anaerobic training demands 85-100% maximum effort targeting explosive power development.
  • Aerobic training maintains 65-80% MHR, allowing sustained energy production for endurance building.
  • Anaerobic sessions involve 10-60 second work intervals with extended rest periods, totalling 20-30 minutes high-intensity work.
  • Aerobic training requires continuous 30-60 minute sessions developing cardiovascular endurance for game demands.
  • Anaerobic training emphasises explosive movements like sprint drills, jumping exercises, and defensive slides.
  • Aerobic training utilises continuous running, cycling, or sustained basketball drills maintaining moderate intensity.

Application significance:

  • Basketball’s stop-start nature requires both energy systems working effectively.
  • Anaerobic training develops explosive plays, fast breaks, and jumping ability.
  • Aerobic training enables recovery between high-intensity efforts and maintains performance throughout games.
  • Successful programs combine both training types based on season timing and player needs.

Show Worked Solution

Sample Answer 

Similarities

  • Both training types require structured frequency of 3-4 sessions weekly, preventing overtraining while ensuring fitness improvements.
  • Both utilise progressive overload through systematic FITT manipulation.
  • Both incorporate basketball-specific movements maintaining skill transfer during conditioning.
  • Both require careful planning to balance training with skill practice sessions.
  • Both use heart rate monitoring and recovery tracking to ensure appropriate training loads.

Differences:

  • Anaerobic training requires 48-72 hour recovery between sessions due to high muscle fatigue.
  • Aerobic sessions allow consecutive days as lower intensity permits faster recovery, enabling 4-5 weekly sessions.
  • Anaerobic training demands 85-100% maximum effort targeting explosive power development.
  • Aerobic training maintains 65-80% MHR, allowing sustained energy production for endurance building.
  • Anaerobic sessions involve 10-60 second work intervals with extended rest periods, totalling 20-30 minutes high-intensity work.
  • Aerobic training requires continuous 30-60 minute sessions developing cardiovascular endurance for game demands.
  • Anaerobic training emphasises explosive movements like sprint drills, jumping exercises, and defensive slides.
  • Aerobic training utilises continuous running, cycling, or sustained basketball drills maintaining moderate intensity.

Application significance:

  • Basketball’s stop-start nature requires both energy systems working effectively.
  • Anaerobic training develops explosive plays, fast breaks, and jumping ability.
  • Aerobic training enables recovery between high-intensity efforts and maintains performance throughout games.
  • Successful programs combine both training types based on season timing and player needs.

HMS, BM EQ-Bank 284

Explain how the Time and Intensity components of the FITT principle would be implemented for a sprinter competing in a 100 m event.   (5 marks)

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Sample Answer 

Time:

  • Work intervals must be 5-15 seconds to match the 100m race duration and target the ATP-PCr system.
  • Recovery periods require 2-5 minutes between efforts, which creates work-to-rest ratios of 1:10-20..
  • This extended recovery allows complete phosphate replenishment essential for maintaining sprint quality..

Intensity:

  • Training must occur at 90-100% maximum velocity to recruit fast-twitch muscle fibres.
  • This develops neuromuscular patterns specific to sprinting.
  • Sub-maximal efforts fail to stimulate the improvements required for elite speed development.

Relationship:

  • Short time periods enable maximum intensity maintenance throughout each repetition.
  • Attempting longer durations forces intensity reduction as the glycolytic system activates.
  • This compromises sprint-specific improvements.

Progressive application:

  • Early season uses slightly longer intervals (10-15 seconds) at 90-95% intensity because this builds capacity.
  • Competition phase shifts to race-specific times (9-11 seconds) at 100% intensity.
  • This progression develops speed endurance before pure speed, preventing injury while optimising 100m performance.
Show Worked Solution

Sample Answer 

Time:

  • Work intervals must be 5-15 seconds to match the 100m race duration and target the ATP-PCr system.
  • Recovery periods require 2-5 minutes between efforts, which creates work-to-rest ratios of 1:10-20..
  • This extended recovery allows complete phosphate replenishment essential for maintaining sprint quality..

Intensity:

  • Training must occur at 90-100% maximum velocity to recruit fast-twitch muscle fibres.
  • This develops neuromuscular patterns specific to sprinting.
  • Sub-maximal efforts fail to stimulate the improvements required for elite speed development.

Relationship:

  • Short time periods enable maximum intensity maintenance throughout each repetition.
  • Attempting longer durations forces intensity reduction as the glycolytic system activates.
  • This compromises sprint-specific improvements.

Progressive application:

  • Early season uses slightly longer intervals (10-15 seconds) at 90-95% intensity because this builds capacity.
  • Competition phase shifts to race-specific times (9-11 seconds) at 100% intensity.
  • This progression develops speed endurance before pure speed, preventing injury while optimising 100m performance.

HMS, BM EQ-Bank 283

Describe the FITT principle and its application to anaerobic training.   (4 marks)

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Sample Answer 

  • The FITT principle provides a framework for designing effective training programs using Frequency (how often), Intensity (how hard), Time (duration), and Type (exercise selection).
  • For anaerobic training, frequency involves 2-4 sessions weekly with 48-72 hours recovery between sessions to allow muscle repair.
  • Intensity requires high effort at 80-95% MHR or maximum effort to effectively target ATP-PCr and glycolytic systems.
  • Time features short work intervals of 10-60 seconds with rest periods 2-3 times longer than work periods.
  • Type includes sprint intervals, plyometrics, resistance training, and sport-specific high-intensity drills that develop power and speed through ATP-PCr and glycolytic pathways.

Show Worked Solution

Sample Answer 

  • The FITT principle provides a framework for designing effective training programs using Frequency (how often), Intensity (how hard), Time (duration), and Type (exercise selection).
  • For anaerobic training, frequency involves 2-4 sessions weekly with 48-72 hours recovery between sessions to allow muscle repair.
  • Intensity requires high effort at 80-95% MHR or maximum effort to effectively target ATP-PCr and glycolytic systems.
  • Time features short work intervals of 10-60 seconds with rest periods 2-3 times longer than work periods.
  • Type includes sprint intervals, plyometrics, resistance training, and sport-specific high-intensity drills that develop power and speed through ATP-PCr and glycolytic pathways.

HMS, BM EQ-Bank 282 MC

Which of the following is the most accurate definition of the 'Intensity' component of the FITT principle when applied to anaerobic training?

  1. The number of training sessions performed each week
  2. The duration of each workout or exercise session
  3. The level of exertion or effort during the activity expressed as a percentage of maximum heart rate or RPE
  4. The specific exercise selection within the workout plan
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\(C\)

Show Worked Solution
  • C is correct: Intensity = level of exertion, measured as % maximum heart rate or RPE scale.

Other Options:

  • A is incorrect: Describes the Frequency component of FITT.
  • B is incorrect: Describes the Time component of FITT.
  • D is incorrect: Describes the Type component of FITT.

HMS, BM EQ-Bank 281 MC

A basketball player is designing an anaerobic training program based on the FITT principle. Which of the following represents the most appropriate application of the principle for this athlete?

  1. Training 5-6 days per week at 40-50% of maximum heart rate for 60 minutes of continuous jogging
  2. Training 3-4 days per week at 80-90% of maximum heart rate for 20-30 seconds with 60-90 second rest periods
  3. Training 2 days per week at 60-70% of maximum heart rate for 45 minutes of cycling
  4. Training 1 day per week at 95-100% of maximum heart rate for 3 minutes of continuous sprinting
Show Answers Only

\(B\)

Show Worked Solution
  • B is correct: Appropriate frequency, high intensity, short intervals with adequate rest for anaerobic training.

Other Options:

  • A is incorrect: Low intensity continuous training develops aerobic not anaerobic capacity.
  • C is incorrect: Low frequency/intensity; continuous cycling targets aerobic systems.
  • D is incorrect: Once weekly insufficient; 3-minute sprints not sustainable.

HMS, BM EQ-Bank 269

Explain how you would design an anaerobic training program based on the FITT principle for a 400 m track athlete.   (5 marks)

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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.
Show Worked Solution

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.

Progess:

  • 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.

HMS, BM EQ-Bank 262 MC

A swimmer aims to improve their anaerobic capacity for 100 metre sprint events. Which training program based on the FITT principle is most appropriate?

  1. Frequency: daily; Intensity: 60% MHR; Time: 45 minutes; Type: continuous swimming
  2. Frequency: 3-4 times per week; Intensity: 85-95% MHR; Time: 20-30 minutes; Type: interval training
  3. Frequency: twice weekly; Intensity: 70% MHR; Time: 60 minutes; Type: fartlek training
  4. Frequency: 5 times per week; Intensity: 65-75% MHR; Time: 90 minutes; Type: long slow distance
Show Answers Only

\(B\)

Show Worked Solution
  • B is correct: High-intensity intervals, 85-95% MHR, with adequate recovery for anaerobic capacity.

Other Options:

  • A is incorrect: Moderate intensity, continuous → aerobic training.
  • C is incorrect: Low frequency, low intensity for anaerobic development.
  • D is incorrect: Endurance training parameters, not sprint-focused.