smc-5531-15-Aerobic

HMS, BM EQ-Bank 298

Design a comprehensive 12-week aerobic training program for a high school athlete transitioning from sprint events to middle-distance running, applying each component of the FITT principle.

Justify how your program design addresses the specific physical and technical demands of middle-distance events. (12 marks)

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Sample Answer

Overall program structure

Weeks 1-4: Aerobic base development phase
Weeks 5-8: Middle-distance specific development phase
Weeks 9-12: Race preparation phase

Frequency application

Weeks 1-4: 3-4 sessions per week (lower frequency to allow adaptation)
Weeks 5-8: 4-5 sessions per week (increased frequency as adaptation occurs)
Weeks 9-12: 5-6 sessions per week (optimal frequency for race preparation)

Justification:

Gradual increase accommodates the athlete’s transition from sprint training, which typically involves fewer but more intense sessions, to the higher volume required for middle-distance success

Intensity application

Weeks 1-4: Primarily 60-70% MHR with one session at 75-80% MHR weekly
Weeks 5-8: Two sessions at 65-75% MHR, two sessions at 75-85% MHR weekly
Weeks 9-12: One session at 65-75% MHR, three sessions at 80-90% MHR, one race-pace session weekly

Justification:

Progression develops the aerobic base initially lacking in sprint athletes while gradually introducing higher intensity work that leverages their existing anaerobic capacity, ultimately preparing them for the specific intensity demands of middle-distance races

Time application

Weeks 1-4: 20-30 minute sessions, gradually increasing to 40 minutes
Weeks 5-8: 35-50 minute sessions depending on intensity
Weeks 9-12: Varied from 25-55 minutes based on session purpose

Justification:

Progression accommodates the athlete’s limited endurance capacity initially while systematically building duration capacity to match the time domains of middle-distance events and their preparation requirements

Type application

Weeks 1-4: Continuous running, introduction to fartlek training
Weeks 5-8: Tempo runs, aerobic intervals (400m-800m), hill training
Weeks 9-12: Race-pace intervals, tactical simulations, race modeling

Justification:

Progression introduces the specific training modalities required for middle-distance success while maintaining some familiar elements from sprint training

Specific session examples

Week 2: 25-minute continuous run at 65% MHR, focusing on developing running economy and form
Week 6: 6 × 400m at 3k race pace with 2-minute recovery, developing specific endurance
Week 10: 3 × 800m at goal race pace with 3-minute recovery, developing race-specific pacing skills

Technical considerations

Integration of running form drills in each session to transition from sprint mechanics to middle-distance running economy
Progressive introduction of pacing practice to develop the ability to judge effort and speed over longer distances
Tactical elements introduced in weeks 9-12 to prepare for competitive scenarios

Program flexibility

Weekly adjustments based on adaptation rates and feedback
One flexible session per week that can be modified based on fatigue levels and training response
Recovery weeks planned after weeks 4 and 8 with reduced volume and intensity

Conclusion

This training program systematically applies the FITT principle to address the specific challenge of transitioning from sprint to middle-distance events.
Appropriate progression is provided in each component to develop the required capacities while leveraging the athlete’s existing strengths.

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Sample Answer

Overall program structure

Weeks 1-4: Aerobic base development phase
Weeks 5-8: Middle-distance specific development phase
Weeks 9-12: Race preparation phase

Frequency application

Weeks 1-4: 3-4 sessions per week (lower frequency to allow adaptation)
Weeks 5-8: 4-5 sessions per week (increased frequency as adaptation occurs)
Weeks 9-12: 5-6 sessions per week (optimal frequency for race preparation)

Justification:

Gradual increase accommodates the athlete’s transition from sprint training, which typically involves fewer but more intense sessions, to the higher volume required for middle-distance success

Intensity application

Weeks 1-4: Primarily 60-70% MHR with one session at 75-80% MHR weekly
Weeks 5-8: Two sessions at 65-75% MHR, two sessions at 75-85% MHR weekly
Weeks 9-12: One session at 65-75% MHR, three sessions at 80-90% MHR, one race-pace session weekly

Justification:

Progression develops the aerobic base initially lacking in sprint athletes while gradually introducing higher intensity work that leverages their existing anaerobic capacity, ultimately preparing them for the specific intensity demands of middle-distance races

Time application

Weeks 1-4: 20-30 minute sessions, gradually increasing to 40 minutes
Weeks 5-8: 35-50 minute sessions depending on intensity
Weeks 9-12: Varied from 25-55 minutes based on session purpose

Justification:

Progression accommodates the athlete’s limited endurance capacity initially while systematically building duration capacity to match the time domains of middle-distance events and their preparation requirements

Type application

Weeks 1-4: Continuous running, introduction to fartlek training
Weeks 5-8: Tempo runs, aerobic intervals (400m-800m), hill training
Weeks 9-12: Race-pace intervals, tactical simulations, race modeling

Justification:

Progression introduces the specific training modalities required for middle-distance success while maintaining some familiar elements from sprint training

Specific session examples

Week 2: 25-minute continuous run at 65% MHR, focusing on developing running economy and form
Week 6: 6 × 400m at 3k race pace with 2-minute recovery, developing specific endurance
Week 10: 3 × 800m at goal race pace with 3-minute recovery, developing race-specific pacing skills

Technical considerations

Integration of running form drills in each session to transition from sprint mechanics to middle-distance running economy
Progressive introduction of pacing practice to develop the ability to judge effort and speed over longer distances
Tactical elements introduced in weeks 9-12 to prepare for competitive scenarios

Program flexibility

Weekly adjustments based on adaptation rates and feedback
One flexible session per week that can be modified based on fatigue levels and training response
Recovery weeks planned after weeks 4 and 8 with reduced volume and intensity

Conclusion

This training program systematically applies the FITT principle to address the specific challenge of transitioning from sprint to middle-distance events.
Appropriate progression is provided in each component to develop the required capacities while leveraging the athlete’s existing strengths.

HMS, BM EQ-Bank 297

Compare and contrast how the FITT principle would be applied to aerobic training for a recreational marathon runner and a competitive volleyball player.

Justify your response with reference to the specific requirements of each activity. (12 marks)

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Sample Answer

Frequency

Marathon runner:

4-6 sessions per week focusing on building aerobic endurance with adequate recovery between longer runs

Volleyball player:

3-4 aerobic sessions per week supplemented with sport-specific and strength training sessions due to the multi-faceted nature of volleyball

Justification:

Marathon runners require higher running volume to develop specific endurance adaptations
Volleyball players need to balance aerobic conditioning with explosive power and technical skill development

Intensity

Marathon runner:

Primarily 65-75% MHR for long runs with 1-2 weekly sessions at 80-85% MHR for tempo runs and threshold training

Volleyball player:

Higher intensity intervals (85-95% MHR) to simulate the intermittent nature of volleyball, with shorter recovery periods

Justification:

Marathon running requires sustained aerobic capacity over hours
Volleyball demands repeated high-intensity efforts with short recovery periods during rallies and between points

Time

Marathon runner:

Varied durations from 30 minutes (recovery runs) to 180+ minutes (long runs) with a progressive increase in the long run duration

Volleyball player:

Shorter sessions (20-45 minutes) of aerobic training often incorporated into practice sessions

Justification:

Marathon training requires specific adaptation to prolonged effort
Volleyball requires integration of aerobic fitness within the context of game situations

Type

Marathon runner:

Primarily continuous running with variations in pace, terrain, and elevation to build specific endurance

Volleyball player:

Court-based interval training, shuttle runs, simulated game situations with continuous movement

Justification:

Marathon training must be sport-specific (primarily running)
Volleyball aerobic training should incorporate movement patterns specific to the sport (lateral movements, jumping, quick direction changes)

Additional considerations

Marathon runner:

Progressive overload applied primarily through increasing weekly kilometres
Periodisation to peak for a specific race date
Recovery strategies to prevent overuse injuries from repetitive impact

Volleyball player

Integration of aerobic training with technical and tactical aspects
Focus on anaerobic power development alongside aerobic capacity
Emphasis on sport-specific movement patterns that translate to game performance

FITT principle

Must be adapted to the energy system demands of each sport

Marathon running

Primarily aerobic development

Volleyball

Requires both aerobic and anaerobic power for optimal performance

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Sample Answer

Frequency

Marathon runner:

4-6 sessions per week focusing on building aerobic endurance with adequate recovery between longer runs

Volleyball player:

3-4 aerobic sessions per week supplemented with sport-specific and strength training sessions due to the multi-faceted nature of volleyball

Justification:

Marathon runners require higher running volume to develop specific endurance adaptations
Volleyball players need to balance aerobic conditioning with explosive power and technical skill development

Intensity

Marathon runner:

Primarily 65-75% MHR for long runs with 1-2 weekly sessions at 80-85% MHR for tempo runs and threshold training

Volleyball player:

Higher intensity intervals (85-95% MHR) to simulate the intermittent nature of volleyball, with shorter recovery periods

Justification:

Marathon running requires sustained aerobic capacity over hours
Volleyball demands repeated high-intensity efforts with short recovery periods during rallies and between points

Time

Marathon runner:

Varied durations from 30 minutes (recovery runs) to 180+ minutes (long runs) with a progressive increase in the long run duration

Volleyball player:

Shorter sessions (20-45 minutes) of aerobic training often incorporated into practice sessions

Justification:

Marathon training requires specific adaptation to prolonged effort
Volleyball requires integration of aerobic fitness within the context of game situations

Type

Marathon runner:

Primarily continuous running with variations in pace, terrain, and elevation to build specific endurance

Volleyball player:

Court-based interval training, shuttle runs, simulated game situations with continuous movement

Justification:

Marathon training must be sport-specific (primarily running)
Volleyball aerobic training should incorporate movement patterns specific to the sport (lateral movements, jumping, quick direction changes)

Additional considerations

Marathon runner:

Progressive overload applied primarily through increasing weekly kilometres
Periodisation to peak for a specific race date
Recovery strategies to prevent overuse injuries from repetitive impact

Volleyball player

Integration of aerobic training with technical and tactical aspects
Focus on anaerobic power development alongside aerobic capacity
Emphasis on sport-specific movement patterns that translate to game performance

FITT principle

Must be adapted to the energy system demands of each sport

Marathon running

Primarily aerobic development

Volleyball

Requires both aerobic and anaerobic power for optimal performance

Design an aerobic training program for a 16-year-old cross-country runner using the FITT principle. Evaluate how your application of each component addresses the specific needs of a cross-country athlete. (12 marks)

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Sample Answer

Frequency

4-5 sessions per week specifically designed for cross-country performance

Rationale:

Provides sufficient training stimulus while allowing recovery time for a developing athlete, balancing school commitments with training demands

Evaluation:

Frequency optimises adaptation without risking overtraining
Particularly important for adolescent runners whose recovery capacity may vary during growth phases

Intensity

3 sessions at 65-75% MHR (aerobic base development)
1-2 sessions at 80-85% MHR (threshold training)
1 session incorporating hills or terrain similar to race courses

Rationale:

Cross-country requires a strong aerobic base with the ability to maintain pace over varying terrain and handle race surges

Evaluation:

Intensity distribution effectively develops both aerobic capacity and lactate threshold necessary for cross-country performance
Also considers the developmental stage of a 16-year-old athlete

Time

3 medium sessions (40-45 minutes)
1 longer session (60-70 minutes)
1 shorter, higher-intensity session (30-35 minutes)

Rationale:

Matches typical cross-country race durations plus additional time to develop required endurance

Evaluation:

Time distribution appropriately prepares the athlete for race distances
Provides sufficient variety to maintain motivation
Addresses different physiological demands of cross-country racing

Type

Long steady runs on varied terrain
Tempo runs at race pace
Fartlek training with surges similar to racing tactics
One session on actual cross-country courses when possible

Rationale:

Specificity to cross-country demands including varied terrain, pace changes, and tactical considerations

Evaluation:

Variety of training types effectively addresses the multifaceted nature of cross-country racing
Maintains engagement for a young athlete

Overall program evaluation

Strengths:

Comprehensive development of aerobic systems specific to cross-country demands with appropriate variety for a developing athlete

Limitations:

May need adjustment based on individual growth patterns, previous training history, and specific physiological characteristics

Program success:

Monitored through performance in time trials, race results, and subjective feedback regarding fatigue and recovery

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Sample Answer

Frequency

4-5 sessions per week specifically designed for cross-country performance

Rationale:

Provides sufficient training stimulus while allowing recovery time for a developing athlete, balancing school commitments with training demands

Evaluation:

Frequency optimises adaptation without risking overtraining
Particularly important for adolescent runners whose recovery capacity may vary during growth phases

Intensity

3 sessions at 65-75% MHR (aerobic base development)
1-2 sessions at 80-85% MHR (threshold training)
1 session incorporating hills or terrain similar to race courses

Rationale:

Cross-country requires a strong aerobic base with the ability to maintain pace over varying terrain and handle race surges

Evaluation:

Intensity distribution effectively develops both aerobic capacity and lactate threshold necessary for cross-country performance
Also considers the developmental stage of a 16-year-old athlete

Time

3 medium sessions (40-45 minutes)
1 longer session (60-70 minutes)
1 shorter, higher-intensity session (30-35 minutes)

Rationale:

Matches typical cross-country race durations plus additional time to develop required endurance

Evaluation:

Time distribution appropriately prepares the athlete for race distances
Provides sufficient variety to maintain motivation
Addresses different physiological demands of cross-country racing

Type

Long steady runs on varied terrain
Tempo runs at race pace
Fartlek training with surges similar to racing tactics
One session on actual cross-country courses when possible

Rationale:

Specificity to cross-country demands including varied terrain, pace changes, and tactical considerations

Evaluation:

Variety of training types effectively addresses the multifaceted nature of cross-country racing
Maintains engagement for a young athlete

Overall program evaluation

Strengths:

Comprehensive development of aerobic systems specific to cross-country demands with appropriate variety for a developing athlete

Limitations:

May need adjustment based on individual growth patterns, previous training history, and specific physiological characteristics

Program success:

Monitored through performance in time trials, race results, and subjective feedback regarding fatigue and recovery

HMS, BM EQ-Bank 295

Analyse how the FITT principle would be applied differently for aerobic training in swimming compared to running. Provide examples to support your answer. (8 marks)

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Sample Answer

Overview Statement:

Swimming and running require different FITT applications due to their distinct environmental and biomechanical demands.
Key relationships exist between impact stress and frequency, body position and intensity measurement, plus equipment constraints affecting type variety.

Component Relationship 1:

Impact stress levels directly influence frequency capabilities between these activities.
Swimming enables 5-6 weekly sessions because water buoyancy reduces joint stress, while running limits training to 3-4 sessions due to high impact forces.
Water supports body weight, preventing overuse injuries that commonly affect runners.
This relationship means swimmers can accumulate greater weekly training volume without injury risk.

Component Relationship 2:

Environmental factors connect to intensity measurement accuracy and session duration.
Horizontal body position in water causes heart rates to run 10-15 beats lower than land-based activities.
This forces swimmers to rely on perceived exertion or pace times rather than heart rate monitoring.
Additionally, water resistance increases energy expenditure, resulting in shorter session durations (45-60 minutes) compared to running (60-90 minutes) for equivalent training stimulus.

Implications and Synthesis:

These component relationships demonstrate how environmental constraints shape FITT application.
Swimming’s supportive environment allows higher frequency but restricts type variety to stroke variations.
Running’s impact stress limits frequency but provides diverse terrain options.
The significance is that effective aerobic programs must adapt FITT components to match each activity’s unique biomechanical and environmental demands.

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Sample Answer

Overview Statement:

Swimming and running require different FITT applications due to their distinct environmental and biomechanical demands.
Key relationships exist between impact stress and frequency, body position and intensity measurement, plus equipment constraints affecting type variety.

Component Relationship 1:

Impact stress levels directly influence frequency capabilities between these activities.
Swimming enables 5-6 weekly sessions because water buoyancy reduces joint stress, while running limits training to 3-4 sessions due to high impact forces.
Water supports body weight, preventing overuse injuries that commonly affect runners.
This relationship means swimmers can accumulate greater weekly training volume without injury risk.

Component Relationship 2:

Environmental factors connect to intensity measurement accuracy and session duration.
Horizontal body position in water causes heart rates to run 10-15 beats lower than land-based activities.
This forces swimmers to rely on perceived exertion or pace times rather than heart rate monitoring.
Additionally, water resistance increases energy expenditure, resulting in shorter session durations (45-60 minutes) compared to running (60-90 minutes) for equivalent training stimulus.

Implications and Synthesis:

These component relationships demonstrate how environmental constraints shape FITT application.
Swimming’s supportive environment allows higher frequency but restricts type variety to stroke variations.
Running’s impact stress limits frequency but provides diverse terrain options.
The significance is that effective aerobic programs must adapt FITT components to match each activity’s unique biomechanical and environmental demands.

HMS, BM EQ-Bank 294

Describe how you would modify each component of the FITT principle throughout an 8-week aerobic training program for a recreational soccer player. Use examples to support your answer. (6 marks)

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Sample Answer

Frequency

Weeks 1-2: Start with 3 sessions weekly to establish routine without overtraining.
Weeks 3-6: Increase to 4 sessions as as fitness base develops.
Weeks 7-8: Maintain 4-5 sessions, ensuring recovery before matches.

Intensity

Weeks 1-2: 60-70% MHR builds aerobic base safely.
Weeks 3-4: Progress to 70-75% MHR as conditioning improves.
Weeks 5-6: Include intervals at 75-80% MHR developing lactate threshold.
Weeks 7-8: Incorporate match-intensity periods at 80-85% MHR.

Time

Weeks 1-2: 30-minute sessions prevent excessive fatigue.
Weeks 3-4: Extend to 40 minutes building endurance capacity.
Weeks 5-6: 45-50 minutes with varied intensities.
Weeks 7-8: 60 minutes matching game duration requirements.

Type

Weeks 1-2: Continuous jogging establishing base fitness.
Weeks 3-4: Add fartlek training introducing speed variations.
Weeks 5-6: Include ball work maintaining 70%+ MHR through dribbling circuits.
Weeks 7-8: Small-sided games (4v4) combining fitness with tactical practice.

Progressive overload:

Systematic increases occur across all training variables.
Each phase builds upon previous weeks’ foundation.
Soccer-specific elements increase throughout the program duration.

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Sample Answer

Frequency

Weeks 1-2: Start with 3 sessions weekly to establish routine without overtraining.
Weeks 3-6: Increase to 4 sessions as as fitness base develops.
Weeks 7-8: Maintain 4-5 sessions, ensuring recovery before matches.

Intensity

Weeks 1-2: 60-70% MHR builds aerobic base safely.
Weeks 3-4: Progress to 70-75% MHR as conditioning improves.
Weeks 5-6: Include intervals at 75-80% MHR developing lactate threshold.
Weeks 7-8: Incorporate match-intensity periods at 80-85% MHR.

Time

Weeks 1-2: 30-minute sessions prevent excessive fatigue.
Weeks 3-4: Extend to 40 minutes building endurance capacity.
Weeks 5-6: 45-50 minutes with varied intensities.
Weeks 7-8: 60 minutes matching game duration requirements.

Type

Weeks 1-2: Continuous jogging establishing base fitness.
Weeks 3-4: Add fartlek training introducing speed variations.
Weeks 5-6: Include ball work maintaining 70%+ MHR through dribbling circuits.
Weeks 7-8: Small-sided games (4v4) combining fitness with tactical practice.

Progressive overload:

Systematic increases occur across all training variables.
Each phase builds upon previous weeks’ foundation.
Soccer-specific elements increase throughout the program duration.

HMS, BM EQ-Bank 293

Describe how you would apply the FITT principle to design an aerobic training program for a beginner jogger. (3 marks)

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Sample Answer

Frequency of training for a beginning jogger be 3 sessions per week, allowing adequate recovery between sessions to prevent overtraining and build fitness gradually.
Intensity should remain low to moderate at 50-60% maximum heart rate to develop aerobic base without excessive fatigue or discouragement.
Time involves starting with 20 minutes continuous jogging, progressively increasing to 30 minutes as cardiovascular fitness and confidence improve.
Type focuses on continuous jogging at steady pace on flat terrain, incorporating walking breaks when needed to maintain target heart rate zone and prevent overexertion.
This approach ensures safe, sustainable progression for beginners while establishing proper aerobic training habits and preventing early dropout from excessive demands.

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Sample Answer

Frequency of training for a beginning jogger be 3 sessions per week, allowing adequate recovery between sessions to prevent overtraining and build fitness gradually.
Intensity should remain low to moderate at 50-60% maximum heart rate to develop aerobic base without excessive fatigue or discouragement.
Time involves starting with 20 minutes continuous jogging, progressively increasing to 30 minutes as cardiovascular fitness and confidence improve.
Type focuses on continuous jogging at steady pace on flat terrain, incorporating walking breaks when needed to maintain target heart rate zone and prevent overexertion.
This approach ensures safe, sustainable progression for beginners while establishing proper aerobic training habits and preventing early dropout from excessive demands.

HMS, BM EQ-Bank 278

Analyse how the "type" component of the FITT principle can be manipulated to improve aerobic capacity in team sport athletes. (8 marks)

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Sample Answer

Overview Statement:

The “type” component interacts with other FITT elements to create sport-specific aerobic development that enhances transfer to team sport performance.

Sample Answer – Any 3 – 4 of the following in depth

Small-sided games:

Small-sided games (3v3 to 6v6) maintain high heart rates (70-85% MHR) while developing sport-specific movement patterns. This creates high transfer to competition while maintaining athlete motivation compared to traditional aerobic training.

Sport-specific interval training:

Intervals replicate movement patterns and work-to-rest ratios of specific sports. Basketball players perform court-length sprints and defensive slides rather than generic running. This enhances transfer of aerobic development to game performance.

Circuit training:

Circuits combine aerobic exercises with sport-specific skills to develop aerobic capacity while maintaining technical proficiency. Coaches manipulate work periods and exercise selection to create appropriate stimulus while reinforcing skill development.

Cross-training:

Different aerobic activities (cycling, swimming, rowing) provide effective stimulus while reducing strain from repeated sport-specific movements. This is particularly valuable during heavy competition periods or for injured athletes.

Fartlek training:

Variable-intensity training with sport-specific movements allows athletes to develop aerobic capacity that mimics the unpredictable nature of team sports. Sessions can be structured or unstructured depending on training phase needs.

Environmental manipulation:

Changing environments (sand, hills, water) increases training stimulus while maintaining sport-specific movement patterns. Beach volleyball players performing footwork drills in sand increases intensity while enhancing sport-specific benefits.

High-intensity aerobic intervals:

High-intensity intervals (85-95% MHR) develop both aerobic power and lactate buffering capacity. These must be carefully designed to match sport demands and recovery capacities.

Implications:

Effective “type” manipulation integrates multiple training methods throughout structured programs, with emphasis shifting from general aerobic development to sport-specific training as competition approaches.

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Overview Statement:

The “type” component interacts with other FITT elements to create sport-specific aerobic development that enhances transfer to team sport performance.

Sample Answer – Any 3 – 4 of the following in depth

Small-sided games:

Small-sided games (3v3 to 6v6) maintain high heart rates (70-85% MHR) while developing sport-specific movement patterns. This creates high transfer to competition while maintaining athlete motivation compared to traditional aerobic training.

Sport-specific interval training:

Intervals replicate movement patterns and work-to-rest ratios of specific sports. Basketball players perform court-length sprints and defensive slides rather than generic running. This enhances transfer of aerobic development to game performance.

Circuit training:

Circuits combine aerobic exercises with sport-specific skills to develop aerobic capacity while maintaining technical proficiency. Coaches manipulate work periods and exercise selection to create appropriate stimulus while reinforcing skill development.

Cross-training:

Different aerobic activities (cycling, swimming, rowing) provide effective stimulus while reducing strain from repeated sport-specific movements. This is particularly valuable during heavy competition periods or for injured athletes.

Fartlek training:

Variable-intensity training with sport-specific movements allows athletes to develop aerobic capacity that mimics the unpredictable nature of team sports. Sessions can be structured or unstructured depending on training phase needs.

Environmental manipulation:

Changing environments (sand, hills, water) increases training stimulus while maintaining sport-specific movement patterns. Beach volleyball players performing footwork drills in sand increases intensity while enhancing sport-specific benefits.

High-intensity aerobic intervals:

High-intensity intervals (85-95% MHR) develop both aerobic power and lactate buffering capacity. These must be carefully designed to match sport demands and recovery capacities.

Implications:

Effective “type” manipulation integrates multiple training methods throughout structured programs, with emphasis shifting from general aerobic development to sport-specific training as competition approaches.

HMS, BM EQ-Bank 279

Evaluate the effectiveness of different aerobic training methods for developing a marathon runner's conditioning program based on the FITT principle. (12 marks)

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Sample Answer

Evaluation Statement:

Different aerobic training methods show varying effectiveness for marathon preparation, with aerobic interval training proving highly effective overall.
Key criteria include race specificity, fitness improvements achieved, and injury risk considerations.

Race Specificity:

Long slow distance training (LSD) partially fulfils marathon demands through base endurance development at 60-70% MHR.
While strong in building aerobic foundation, it fails to achieve race-pace preparation.
Aerobic interval training at 75-85% MHR proves superior for developing marathon-specific pace, with endurance improvements directly transferring to race performance.
Although effective for aerobic fitness development, high-intensity interval training shows limitations in marathon application due to excessive intensity.

Fitness Improvements:

Evidence supporting LSD includes enhanced endurance capacity and fat burning through prolonged efforts.
Aerobic interval training proves highly effective in developing fatigue resistance critical for sustained pace.
The overall evaluation demonstrates aerobic interval training’s superiority in race-specific fitness development.
High-intensity interval training, while inadequate for primary marathon preparation, contributes valuable running efficiency improvements when used sparingly.

Injury Prevention:

LSD’s effectiveness lies in allowing high training volume with minimal physical stress on the body.
Aerobic interval training adequately fulfils safety requirements when limited to appropriate frequency.
The evidence indicates that excessive high-intensity work proves insufficient for safe marathon preparation.
Weighing these factors shows LSD’s critical role in injury-free endurance development

Final Evaluation:

The strengths outweigh the weaknesses because integrated programming maximises benefits while minimising risks.
While strong in different areas, no single method proves comprehensive.
The most effective approach combines 70% LSD, 20-25% aerobic intervals, and 5-10% high-intensity intervals.
Although effective for base fitness development, LSD alone proves less suitable for performance improvement without aerobic interval training’s race-specific training benefits.

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Sample Answer

Evaluation Statement:

Different aerobic training methods show varying effectiveness for marathon preparation, with aerobic interval training proving highly effective overall.
Key criteria include race specificity, fitness improvements achieved, and injury risk considerations.

Race Specificity:

Long slow distance training (LSD) partially fulfils marathon demands through base endurance development at 60-70% MHR.
While strong in building aerobic foundation, it fails to achieve race-pace preparation.
Aerobic interval training at 75-85% MHR proves superior for developing marathon-specific pace, with endurance improvements directly transferring to race performance.
Although effective for aerobic fitness development, high-intensity interval training shows limitations in marathon application due to excessive intensity.

Fitness Improvements:

Evidence supporting LSD includes enhanced endurance capacity and fat burning through prolonged efforts.
Aerobic interval training proves highly effective in developing fatigue resistance critical for sustained pace.
The overall evaluation demonstrates aerobic interval training’s superiority in race-specific fitness development.
High-intensity interval training, while inadequate for primary marathon preparation, contributes valuable running efficiency improvements when used sparingly.

Injury Prevention:

LSD’s effectiveness lies in allowing high training volume with minimal physical stress on the body.
Aerobic interval training adequately fulfils safety requirements when limited to appropriate frequency.
The evidence indicates that excessive high-intensity work proves insufficient for safe marathon preparation.
Weighing these factors shows LSD’s critical role in injury-free endurance development

Final Evaluation:

The strengths outweigh the weaknesses because integrated programming maximises benefits while minimising risks.
While strong in different areas, no single method proves comprehensive.
The most effective approach combines 70% LSD, 20-25% aerobic intervals, and 5-10% high-intensity intervals.
Although effective for base fitness development, LSD alone proves less suitable for performance improvement without aerobic interval training’s race-specific training benefits.

HMS, BM EQ-Bank 277

Explain how you would apply each component of the FITT principle when designing an aerobic training program for a recreational tennis player. (5 marks)

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Sample Answer

The FITT principle provides a framework using Frequency, Intensity, Time and Type for designing effective training programs.
For a recreational tennis player allowing 3-4 sessions weekly for frequency provides sufficient aerobic stimulus while still having 48-72 hours recovery between sessions. This helps prevent overtraining in recreational athletes.
Adopting an intensity of 65-75% MHR which is in the moderate zone, effectively develops aerobic capacity without excessive fatigue for non-competitive athletes.
Including one session at 75-80% MHR weekly so players develop their lactate buffering capacity, enhances rally endurance during longer matches.
Recreational players will benefit from sessions of 30-40 minutes for time because this duration stimulates cardiovascular improvements while maintaining quality.
Progressing session duration by 5-10% every two weeks provides gradual increases that allow fitness development without injury risk.
A combination of continuous running with tennis-specific movements is suitable for type and enables aerobic fitness development, while maintaining sport-specific patterns.
On-court drills at moderate intensity should be included as this integrates skill maintenance with aerobic development.
Moderate intensity training enables higher frequency because recovery demands remain manageable, optimising aerobic development for recreational tennis players.

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Sample Answer

The FITT principle provides a framework using Frequency, Intensity, Time and Type for designing effective training programs.
For a recreational tennis player allowing 3-4 sessions weekly for frequency provides sufficient aerobic stimulus while still having 48-72 hours recovery between sessions. This helps prevent overtraining in recreational athletes.
Adopting an intensity of 65-75% MHR which is in the moderate zone, effectively develops aerobic capacity without excessive fatigue for non-competitive athletes.
Including one session at 75-80% MHR weekly so players develop their lactate buffering capacity, enhances rally endurance during longer matches.
Recreational players will benefit from sessions of 30-40 minutes for time because this duration stimulates cardiovascular improvements while maintaining quality.
Progressing session duration by 5-10% every two weeks provides gradual increases that allow fitness development without injury risk.
A combination of continuous running with tennis-specific movements is suitable for type and enables aerobic fitness development, while maintaining sport-specific patterns.
On-court drills at moderate intensity should be included as this integrates skill maintenance with aerobic development.
Moderate intensity training enables higher frequency because recovery demands remain manageable, optimising aerobic development for recreational tennis players.

HMS, BM EQ-Bank 276 MC

A triathlete is designing an aerobic training program based on the FITT principle. Which progression model would be most appropriate for the "Time" component over an 8-week period?

Week 1-2: 60 min; Week 3-4: 45 min; Week 5-6: 30 min; Week 7-8: 20 min
Week 1-8: Consistent 45 min sessions throughout the program
Week 1-2: Week 1-2: 20 min; Week 3-4: 40 min; Week 5-6: 80 min; Week 7-8: 120 min
Week 1-2: 30 min; Week 3-4: 35 min; Week 5-6: 45 min; Week 7-8: 60 min

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\(D\)

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D is correct: Gradual weekly increases in duration (30-40-50-60 minutes) apply progressive overload appropriately for aerobic adaptation.

Other Options:

A is incorrect: Decreasing duration over time would lead to detraining rather than improved aerobic capacity.
B is incorrect: No progression contradicts the principle of progressive overload needed for adaptation.
C is incorrect: This progression is too aggressive, doubling training duration every two weeks, which risks overtraining and injury.

HMS, BM EQ-Bank 275 MC

Which heart rate zone should a hockey player target during the aerobic development phase of their training program based on the FITT principle?

50-60% of maximum heart rate
65-75% of maximum heart rate
80-90% of maximum heart rate
90-100% of maximum heart rate

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\(B\)

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B is correct: 65-75% MHR is moderate intensity for aerobic development.

Other Options:

A is incorrect: Too low for aerobic development; recovery intensity only.
C is incorrect: High intensity targets anaerobic not aerobic capacity.
D is incorrect: Maximum intensity for anaerobic training, not aerobic.

HMS, BM EQ-Bank 274 MC

A cross-country runner wants to improve their aerobic capacity. Which frequency component of the FITT principle is most appropriate for their training program?

Training once per week with high intensity
Training twice per week with moderate intensity
Training 4-5 times per week with moderate-high intensity
Training daily with maximum intensity

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\(C\)

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C is correct: Optimal frequency for aerobic development with adequate recovery.

Other Options:

A is incorrect: Once weekly insufficient for aerobic capacity.
B is incorrect: Twice weekly below minimum for aerobic development.
D is incorrect: Daily training → no recovery, max intensity → anaerobic focus.

HMS, BM EQ-Bank 273

Design a 6-week aerobic training program for a netball center court player using the FITT principle and explain how you would progress the program to ensure continuous improvement. (12 marks)

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Sample Answer

Program overview based on FITT principle:

Frequency: 3-4 sessions per week (gradually increasing)
Intensity: 65-85% MHR (progressively increasing)
Time: 20-45 minutes per session (gradually increasing)
Type: Combination of continuous training, fartlek, interval training and sport-specific conditioning

Week 1-2: Foundation Phase:

Frequency: 3 sessions per week
Intensity: 65-75% MHR (moderate)
Time: 20-30 minutes per session
Type: Continuous training (2 sessions) and basic fartlek (1 session)
Progression rationale: Establishes baseline aerobic fitness and prepares body for higher intensity work to follow

Week 3-4: Development Phase:

Frequency: 3-4 sessions per week (adding 4th session in week 4)
Intensity: 70-80% MHR (moderate-high)
Time: 30-40 minutes per session
Type: Continuous training (1 session), fartlek (1 session), basic interval training (1-2 sessions)
Progression rationale: Introduces higher intensity work to improve lactate threshold while maintaining aerobic base

Week 5-6: Specificity Phase:

Frequency: 4 sessions per week
Intensity: 75-85% MHR (high)
Time: 30-45 minutes per session
Type: Advanced interval training (2 sessions), netball-specific conditioning circuits (1 session), fartlek with court-specific movements (1 session)
Progression rationale: Incorporates sport-specific movement patterns while maintaining intensity to transfer fitness gains to netball performance

Weekly progression details:

Week 1: 3 x 20-min continuous runs at 65-70% MHR
Week 2: 2 x 25-min continuous runs at 70% MHR, 1 x basic fartlek (30 min total with 5 x 2-min efforts at 75% MHR)
Week 3: 1 x 30-min continuous run at 70-75% MHR, 1 x fartlek (30 min with 6 x 2-min efforts at 75-80% MHR), 1 x interval training (6 x 3-min at 75-80% MHR with 2-min recovery)
Week 4: 1 x 35-min continuous run at 70-75% MHR, 1 x fartlek (35 min with 7 x 2-min efforts at 75-80% MHR), 2 x interval training (8 x 3-min at 75-80% MHR with 2-min recovery)
Week 5: 1 x 40-min fartlek with court movements (8 x 2-min at 80% MHR), 2 x advanced intervals (8 x 4-min at 80-85% MHR with 2-min recovery), 1 x netball conditioning circuit (40 min total)
Week 6: 1 x 45-min fartlek with court movements (10 x 2-min at 80-85% MHR), 2 x advanced intervals (10 x 4-min at 80-85% MHR with 90-sec recovery), 1 x advanced netball conditioning circuit (45 min total)

Adaptation monitoring and progression criteria:

Heart rate recovery monitored between intervals – when recovery improves by 10+ BPM, increase intensity
RPE (Rating of Perceived Exertion) collected after each session – when RPE decreases below 7/10 for same workout, increase duration or intensity
30-15 Intermittent Fitness Test conducted pre-program and after week 3 to assess aerobic adaptation
Adjustments made based on individual response rates rather than strictly following predetermined progression

Recovery considerations:

At least 24 hours between aerobic sessions
Higher intensity sessions followed by either rest day or lower intensity session
Hydration and nutrition protocols provided to optimize recovery between sessions

Integration with overall netball training:

Aerobic sessions scheduled to avoid interference with skill training
Higher intensity sessions not scheduled before or after games
Coordination with strength training to prevent excessive fatigue

Show Worked Solution

Sample Answer

Program overview based on FITT principle:

Frequency: 3-4 sessions per week (gradually increasing)
Intensity: 65-85% MHR (progressively increasing)
Time: 20-45 minutes per session (gradually increasing)
Type: Combination of continuous training, fartlek, interval training and sport-specific conditioning

Week 1-2: Foundation Phase:

Frequency: 3 sessions per week
Intensity: 65-75% MHR (moderate)
Time: 20-30 minutes per session
Type: Continuous training (2 sessions) and basic fartlek (1 session)
Progression rationale: Establishes baseline aerobic fitness and prepares body for higher intensity work to follow

Week 3-4: Development Phase:

Frequency: 3-4 sessions per week (adding 4th session in week 4)
Intensity: 70-80% MHR (moderate-high)
Time: 30-40 minutes per session
Type: Continuous training (1 session), fartlek (1 session), basic interval training (1-2 sessions)
Progression rationale: Introduces higher intensity work to improve lactate threshold while maintaining aerobic base

Week 5-6: Specificity Phase:

Frequency: 4 sessions per week
Intensity: 75-85% MHR (high)
Time: 30-45 minutes per session
Type: Advanced interval training (2 sessions), netball-specific conditioning circuits (1 session), fartlek with court-specific movements (1 session)
Progression rationale: Incorporates sport-specific movement patterns while maintaining intensity to transfer fitness gains to netball performance

Weekly progression details:

Week 1: 3 x 20-min continuous runs at 65-70% MHR
Week 2: 2 x 25-min continuous runs at 70% MHR, 1 x basic fartlek (30 min total with 5 x 2-min efforts at 75% MHR)
Week 3: 1 x 30-min continuous run at 70-75% MHR, 1 x fartlek (30 min with 6 x 2-min efforts at 75-80% MHR), 1 x interval training (6 x 3-min at 75-80% MHR with 2-min recovery)
Week 4: 1 x 35-min continuous run at 70-75% MHR, 1 x fartlek (35 min with 7 x 2-min efforts at 75-80% MHR), 2 x interval training (8 x 3-min at 75-80% MHR with 2-min recovery)
Week 5: 1 x 40-min fartlek with court movements (8 x 2-min at 80% MHR), 2 x advanced intervals (8 x 4-min at 80-85% MHR with 2-min recovery), 1 x netball conditioning circuit (40 min total)
Week 6: 1 x 45-min fartlek with court movements (10 x 2-min at 80-85% MHR), 2 x advanced intervals (10 x 4-min at 80-85% MHR with 90-sec recovery), 1 x advanced netball conditioning circuit (45 min total)

Adaptation monitoring and progression criteria:

Heart rate recovery monitored between intervals – when recovery improves by 10+ BPM, increase intensity
RPE (Rating of Perceived Exertion) collected after each session – when RPE decreases below 7/10 for same workout, increase duration or intensity
30-15 Intermittent Fitness Test conducted pre-program and after week 3 to assess aerobic adaptation
Adjustments made based on individual response rates rather than strictly following predetermined progression

Recovery considerations:

At least 24 hours between aerobic sessions
Higher intensity sessions followed by either rest day or lower intensity session
Hydration and nutrition protocols provided to optimize recovery between sessions

Integration with overall netball training:

Aerobic sessions scheduled to avoid interference with skill training
Higher intensity sessions not scheduled before or after games
Coordination with strength training to prevent excessive fatigue

HMS, BM EQ-Bank 272 MC

For a basketball guard focusing on improving their aerobic endurance, which of the following best represents the appropriate application of the FITT principle?

Frequency: 1-2 times per week; Intensity: 95% max heart rate; Time: 5-10 minutes; Type: Sprint training
Frequency: 3-4 times per week; Intensity: 70-85% max heart rate; Time: 30-45 minutes; Type: Continuous training
Frequency: daily training; Intensity: 50-60% max heart rate; Time: 60+ minutes; Type: Long slow distance
Frequency: 2-3 times per week; Intensity: maximal effort; Time: 15-20 minutes; Type: Resistance training

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\(B\)

Show Worked Solution

B is correct: For aerobic endurance development in basketball, moderate-to-high intensity continuous training at 70-85% MHR for 30-45 minutes, 3-4 times per week provides the optimal stimulus.

Other Options:

A is incorrect: This represents anaerobic training with insufficient frequency for aerobic development.
C is incorrect: Daily training would not allow sufficient recovery, and the intensity is too low for optimal aerobic development.
D is incorrect: Resistance training primarily develops strength rather than aerobic endurance.

HMS, BM EQ-Bank 271

Explain how the FITT principle can be applied when designing an aerobic training program for a middle-distance runner. (5 marks)

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Sample Answer

Frequency:

4-5 sessions per week allowing for sufficient recovery between sessions to prevent overtraining while providing adequate stimulus for adaptation.

Intensity:

70-85% of maximum heart rate to develop aerobic capacity and improve lactate threshold which is critical for middle-distance events.

Time:

30-60 minutes per session to develop endurance without excessive fatigue that could lead to injury.

Type:

Combination of continuous running, tempo runs and fartlek training to develop aerobic capacity while simulating race conditions.

Progession:

The FITT principle ensures a structured approach to training that addresses specific requirements of middle-distance running while allowing for progressive overload.

Show Worked Solution

Sample Answe

Frequency:

4-5 sessions per week allowing for sufficient recovery between sessions to prevent overtraining while providing adequate stimulus for adaptation.

Intensity:

70-85% of maximum heart rate to develop aerobic capacity and improve lactate threshold which is critical for middle-distance events.

Time:

30-60 minutes per session to develop endurance without excessive fatigue that could lead to injury.

Type:

Combination of continuous running, tempo runs and fartlek training to develop aerobic capacity while simulating race conditions.

Progession:

The FITT principle ensures a structured approach to training that addresses specific requirements of middle-distance running while allowing for progressive overload.

HMS, BM EQ-Bank 270

Explain how you would apply the FITT principle when designing an aerobic training program for an adolescent soccer player focusing on pre-season conditioning. (5 marks)

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Sample Answer

Begin with 3 sessions weekly in early pre-season, then increasing to 4 sessions as fitness improves because this allows recovery while building aerobic base essential for soccer’s continuous running demands.
Start intensity at 65-70% MHR for first 2-3 weeks to establish base fitness, then progress to 70-80% MHR as conditioning improves because gradual increases prevent overload in developing athletes.
Monitor intensity through heart rate zones because this ensures consistent training stimulus while accommodating adolescent growth variations that can affect training responses.
Begin with 20-30 minute sessions, progressively increasing to 35-45 minutes because longer durations develop the aerobic capacity needed for 90-minute match demands.
Vary between continuous running, fartlek training and soccer-specific drills with the ball because this maintains engagement while building aerobic foundation required for match fitness.
Include small-sided games (3v3, 4v4) as these maintain skill development while providing aerobic stimulus specific to soccer movement patterns.
Progressive overload occurs by increasing duration first, then frequency, finally intensity because this gradual progression prevents overtraining in adolescent athletes whose bodies are still developing.

Show Worked Solution

Sample Answer

Begin with 3 sessions weekly in early pre-season, then increasing to 4 sessions as fitness improves because this allows recovery while building aerobic base essential for soccer’s continuous running demands.
Start intensity at 65-70% MHR for first 2-3 weeks to establish base fitness, then progress to 70-80% MHR as conditioning improves because gradual increases prevent overload in developing athletes.
Monitor intensity through heart rate zones because this ensures consistent training stimulus while accommodating adolescent growth variations that can affect training responses.
Begin with 20-30 minute sessions, progressively increasing to 35-45 minutes because longer durations develop the aerobic capacity needed for 90-minute match demands.
Vary between continuous running, fartlek training and soccer-specific drills with the ball because this maintains engagement while building aerobic foundation required for match fitness.
Include small-sided games (3v3, 4v4) as these maintain skill development while providing aerobic stimulus specific to soccer movement patterns.
Progressive overload occurs by increasing duration first, then frequency, finally intensity because this gradual progression prevents overtraining in adolescent athletes whose bodies are still developing.

HMS, BM EQ-Bank 263 MC

A soccer midfielder is designing an aerobic training program during the off-season. According to the FITT principle, which intensity range would be most appropriate for the initial phase of training?

30-40% of maximum heart rate
50-60% of maximum heart rate
65-75% of maximum heart rate
85-95% of maximum heart rate

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\(C\)

Show Worked Solution

C is correct: 65-75% of maximum heart rate represents an appropriate moderate intensity to develop aerobic base fitness in the initial off-season phase.

Other Options:

A is incorrect: 30-40% is too low for effective aerobic development and represents warm-up intensity.
B is incorrect: 50-60% is low-moderate intensity, generally used for active recovery or very early conditioning.
D is incorrect: 85-95% is too high for initial aerobic development and represents anaerobic training intensities.