smc-5531-20-FITT principles

HMS, BM EQ-Bank 793

Analyse how the different components of the FITT principle interact with each other when designing a 4-week anaerobic training program for a rugby league player, demonstrating how systematic training progression can be achieved. (8 marks)

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Sample Answer

Overview Statement:

The FITT principle components interact systematically to enable structured anaerobic training progression for rugby league demands.
Key relationships exist between intensity and frequency, time and recovery patterns, demonstrating how systematic progression depends on coordinated component manipulation.

Component Relationship 1:

Intensity and frequency work together to create training progression while maintaining quality.
Week 1 establishes 85-90% maximum effort twice weekly allowing adequate recovery between sessions.
As training progresses, intensity demands increase through reduced rest periods which necessitates careful frequency monitoring.
This relationship demonstrates how higher intensity training limits frequency options – Week 4’s maximum intensity efforts require maintained frequency to prevent overtraining.
The interaction reveals that intensity progression must balance with recovery capacity.

Component Relationship 2:

Time components interact directly with training progression through work-to-rest ratio manipulation.
Week 1 uses 1:4 ratios (15 seconds work, 60 seconds recovery) progressing systematically to 1:2 ratios by Week 4.
This progression affects training stimulus by forcing greater anaerobic system demands.
Volume increases connect to time manipulation – Week 3 increases repetitions from 10 to 12 while maintaining work periods.
These interactions show how time progression enables systematic overload without changing exercise types.

Implications and Synthesis:

Component relationships reveal how systematic progression requires coordinated FITT manipulation rather than isolated changes.
The significance is that successful anaerobic development depends on understanding how intensity increases affect recovery needs and frequency limitations.
This integrated approach ensures continuous improvement for rugby league’s explosive demands while maintaining training quality through structured component interactions.

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Sample Answer

Overview Statement:

The FITT principle components interact systematically to enable structured anaerobic training progression for rugby league demands.
Key relationships exist between intensity and frequency, time and recovery patterns, demonstrating how systematic progression depends on coordinated component manipulation.

Component Relationship 1:

Intensity and frequency work together to create training progression while maintaining quality.
Week 1 establishes 85-90% maximum effort twice weekly allowing adequate recovery between sessions.
As training progresses, intensity demands increase through reduced rest periods which necessitates careful frequency monitoring.
This relationship demonstrates how higher intensity training limits frequency options – Week 4’s maximum intensity efforts require maintained frequency to prevent overtraining.
The interaction reveals that intensity progression must balance with recovery capacity.

Component Relationship 2:

Time components interact directly with training progression through work-to-rest ratio manipulation.
Week 1 uses 1:4 ratios (15 seconds work, 60 seconds recovery) progressing systematically to 1:2 ratios by Week 4.
This progression affects training stimulus by forcing greater anaerobic system demands.
Volume increases connect to time manipulation – Week 3 increases repetitions from 10 to 12 while maintaining work periods.
These interactions show how time progression enables systematic overload without changing exercise types.

Implications and Synthesis:

Component relationships reveal how systematic progression requires coordinated FITT manipulation rather than isolated changes.
The significance is that successful anaerobic development depends on understanding how intensity increases affect recovery needs and frequency limitations.
This integrated approach ensures continuous improvement for rugby league’s explosive demands while maintaining training quality through structured component interactions.

HMS, BM EQ-Bank 792

A 16 year old competitive swimmer is preparing for a 1500 metre event. Design an appropriate aerobic training program based on the FITT principle. In your response, explain each component of the FITT principle in relation to the athlete's needs. (5 marks)

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Sample Answer

Frequency:

4-5 sessions weekly provides adequate stimulus for fitness improvements while allowing recovery.
Adolescent swimmers require rest days to prevent overtraining during growth periods.
This frequency is necessary because it maintains consistency essential for 1500m endurance development.

Intensity:

70-80% maximum heart rate targets aerobic energy system which is predominantly used in 1500m events.
Include faster sets at 80-85% MHR to develop race-pace endurance.
Monitoring through perceived exertion is important because it accommodates adolescent heart rate variability.

Time:

60-90 minute sessions with 45-60 minutes continuous swimming builds specific endurance for 20+ minute race duration.
Progressive increases of 10% weekly prevent overload injuries common in young athletes.
This duration is effective because it matches the sustained effort required for 1500m racing

Type:

Primarily freestyle sets with varied distances (400m-800m repeats) maintaining aerobic intensity.
Include pulling sets and kick work to develop specific muscle endurance.
Occasional backstroke/breaststroke prevents repetitive strain while maintaining aerobic stimulus.
This program specifically addresses 1500m demands through sustained aerobic work while respecting adolescent development needs through appropriate progression and recovery.

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Sample Answer

Frequency:

4-5 sessions weekly provides adequate stimulus for fitness improvements while allowing recovery.
Adolescent swimmers require rest days to prevent overtraining during growth periods.
This frequency is necessary because it maintains consistency essential for 1500m endurance development.

Intensity:

70-80% maximum heart rate targets aerobic energy system which is predominantly used in 1500m events.
Include faster sets at 80-85% MHR to develop race-pace endurance.
Monitoring through perceived exertion is important because it accommodates adolescent heart rate variability.

Time:

60-90 minute sessions with 45-60 minutes continuous swimming builds specific endurance for 20+ minute race duration.
Progressive increases of 10% weekly prevent overload injuries common in young athletes.
This duration is effective because it matches the sustained effort required for 1500m racing

Type:

Primarily freestyle sets with varied distances (400m-800m repeats) maintaining aerobic intensity.
Include pulling sets and kick work to develop specific muscle endurance.
Occasional backstroke/breaststroke prevents repetitive strain while maintaining aerobic stimulus.
This program specifically addresses 1500m demands through sustained aerobic work while respecting adolescent development needs through appropriate progression and recovery.

HMS, BM EQ-Bank 310

Evaluate how the four components of the FITT principle interact when designing a training program for a 100 m sprinter. In your response, address how each component affects the body's energy systems and fitness improvements. (12 marks)

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Sample Answer

Evaluation Statement:

The FITT components demonstrate highly effective interaction for sprint training when properly integrated.
Key criteria include energy system targeting, movement skill development, and component relationships.

Energy System Targeting:

Intensity at 90-100% maximum strongly meets ATP-PCr system requirements, using immediate energy stores within 10 seconds.
Time components of 5-10 second efforts prove optimal for developing explosive power.
While frequency allows energy system recovery, excessive sessions fail to achieve fitness improvements.
The evidence indicates that proper intensity-time combination drives improved energy storage capacity.

Movement Skill Development:

High-intensity efforts effectively develop explosive muscle fibres essential for sprinting speed.
Short time intervals maintain movement quality throughout efforts, preventing fatigue-induced technique breakdown.
Frequency at 3-4 sessions adequately fulfils skill learning needs while avoiding excessive muscle fatigue.
Sprint-specific training types prove superior for developing speed and power coordination.

Component Relationships:

Evidence supporting integration includes inverse relationships between variables – increasing intensity necessitates reduced frequency or duration.
Work-to-rest ratios of 1:10-20 demonstrate time-recovery connections for maintaining training quality.
Although effective for power development, excessive intensity without adequate recovery proves insufficient for consistent improvement.
Type selection influences all other components through specific fatigue patterns.

Final Evaluation:

Weighing these factors shows optimal interaction occurs through careful manipulation.
The strengths outweigh the weaknesses because integrated programming maximises explosive development while preventing overtraining.
Most effective programs adjust components inversely – as competition approaches, intensity increases while volume decreases.
While strong in isolation, components prove less suitable for performance without systematic integration.
Sprint performance ultimately depends on balancing maximum effort training with complete recovery.

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Sample Answer

Evaluation Statement:

The FITT components demonstrate highly effective interaction for sprint training when properly integrated.
Key criteria include energy system targeting, movement skill development, and component relationships.

Energy System Targeting:

Intensity at 90-100% maximum strongly meets ATP-PCr system requirements, using immediate energy stores within 10 seconds.
Time components of 5-10 second efforts prove optimal for developing explosive power.
While frequency allows energy system recovery, excessive sessions fail to achieve fitness improvements.
The evidence indicates that proper intensity-time combination drives improved energy storage capacity.

Movement Skill Development:

High-intensity efforts effectively develop explosive muscle fibres essential for sprinting speed.
Short time intervals maintain movement quality throughout efforts, preventing fatigue-induced technique breakdown.
Frequency at 3-4 sessions adequately fulfils skill learning needs while avoiding excessive muscle fatigue.
Sprint-specific training types prove superior for developing speed and power coordination.

Component Relationships:

Evidence supporting integration includes inverse relationships between variables – increasing intensity necessitates reduced frequency or duration.
Work-to-rest ratios of 1:10-20 demonstrate time-recovery connections for maintaining training quality.
Although effective for power development, excessive intensity without adequate recovery proves insufficient for consistent improvement.
Type selection influences all other components through specific fatigue patterns.

Final Evaluation:

Weighing these factors shows optimal interaction occurs through careful manipulation.
The strengths outweigh the weaknesses because integrated programming maximises explosive development while preventing overtraining.
Most effective programs adjust components inversely – as competition approaches, intensity increases while volume decreases.
While strong in isolation, components prove less suitable for performance without systematic integration.
Sprint performance ultimately depends on balancing maximum effort training with complete recovery.

HMS, BM EQ-Bank 306

Analyse how the 'Frequency' component of the FITT principle must be modified throughout a training year for an elite 800m runner. In your answer, refer to periodisation and physiological considerations. (8 marks)

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Sample Answer

Base/general preparation phase:

Aerobic training frequency: 4-5 sessions weekly to develop aerobic capacity essential for the 800 m
Anaerobic training frequency: Limited to 1-2 sessions weekly to establish foundation
The 800 m runner requires higher aerobic training frequency initially as the event demands approximately 60% aerobic energy contribution
Recovery between aerobic sessions can be shorter (24 hours) allowing higher frequency than anaerobic sessions

Specific preparation phase:

Aerobic training frequency: Reduces to 2-3 sessions weekly but maintains aerobic capacity
Anaerobic glycolytic training frequency: Increases to 2-3 sessions weekly targeting race-specific energy system
ATP-PCr system training: 1-2 sessions weekly for speed development
Balanced frequency between energy systems reflects the mixed aerobic-anaerobic nature of the 800 m event

Competition phase:

Race-specific training frequency: 2 high-quality sessions weekly combining aerobic and anaerobic demands
Maintenance aerobic sessions: 1-2 weekly at moderate intensity
Pure speed/ATP-PCr sessions: 1 weekly to maintain neuromuscular power
Overall reduction in frequency but increased specificity and quality

Energy system recovery requirements:

ATP-PCr system: Recovers within hours but neuromuscular fatigue requires 36-48 hours between high-intensity sessions
Glycolytic system: Requires 48-72 hours for enzyme restoration and lactate clearance, limiting frequency to 2-3 times weekly
Aerobic system: Can be trained more frequently (daily if necessary) with appropriate intensity modulation
800 m training frequency must balance all three energy systems’ recovery requirements

Adaptation considerations:

Anaerobic adaptations occur more rapidly than aerobic adaptations, requiring frequency adjustments
Early season higher aerobic frequency develops capillary density and mitochondrial content
Mid-season increased anaerobic frequency develops lactate tolerance and clearance capacity
Frequency must be adjusted based on individual adaptation rates to each energy system

Periodised frequency model:

Microcycle design: Hard anaerobic sessions separated by 48-72 hours with aerobic work between
Mesocycle pattern: 3 weeks of progressive frequency followed by 1 week reduced frequency (e.g., 3:1 loading pattern)
Seasonal fluctuation: Highest total frequency during base phase, most anaerobic-focused frequency mid-season, reduced but specific frequency during competition
Tapering: 30-50% reduction in frequency 7-14 days before major competition while maintaining intensity

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Sample Answer

Base/general preparation phase:

Aerobic training frequency: 4-5 sessions weekly to develop aerobic capacity essential for the 800 m
Anaerobic training frequency: Limited to 1-2 sessions weekly to establish foundation
The 800 m runner requires higher aerobic training frequency initially as the event demands approximately 60% aerobic energy contribution
Recovery between aerobic sessions can be shorter (24 hours) allowing higher frequency than anaerobic sessions

Specific preparation phase:

Aerobic training frequency: Reduces to 2-3 sessions weekly but maintains aerobic capacity
Anaerobic glycolytic training frequency: Increases to 2-3 sessions weekly targeting race-specific energy system
ATP-PCr system training: 1-2 sessions weekly for speed development
Balanced frequency between energy systems reflects the mixed aerobic-anaerobic nature of the 800 m event

Competition phase:

Race-specific training frequency: 2 high-quality sessions weekly combining aerobic and anaerobic demands
Maintenance aerobic sessions: 1-2 weekly at moderate intensity
Pure speed/ATP-PCr sessions: 1 weekly to maintain neuromuscular power
Overall reduction in frequency but increased specificity and quality

Energy system recovery requirements:

ATP-PCr system: Recovers within hours but neuromuscular fatigue requires 36-48 hours between high-intensity sessions
Glycolytic system: Requires 48-72 hours for enzyme restoration and lactate clearance, limiting frequency to 2-3 times weekly
Aerobic system: Can be trained more frequently (daily if necessary) with appropriate intensity modulation
800 m training frequency must balance all three energy systems’ recovery requirements

Adaptation considerations:

Anaerobic adaptations occur more rapidly than aerobic adaptations, requiring frequency adjustments
Early season higher aerobic frequency develops capillary density and mitochondrial content
Mid-season increased anaerobic frequency develops lactate tolerance and clearance capacity
Frequency must be adjusted based on individual adaptation rates to each energy system

Periodised frequency model:

Microcycle design: Hard anaerobic sessions separated by 48-72 hours with aerobic work between
Mesocycle pattern: 3 weeks of progressive frequency followed by 1 week reduced frequency (e.g., 3:1 loading pattern)
Seasonal fluctuation: Highest total frequency during base phase, most anaerobic-focused frequency mid-season, reduced but specific frequency during competition
Tapering: 30-50% reduction in frequency 7-14 days before major competition while maintaining intensity

HMS, BM EQ-Bank 305

Explain how the 'Type' component of the FITT principle should be applied when designing an anaerobic training program for a basketball player. Provide examples of specific training methods. (5 marks)

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Sample Answer

Court-based sprint drills develop basketball-specific anaerobic power through suicide runs, baseline-to-baseline sprints, and defensive slide patterns.
These movements are effective because they replicate game demands of 5-15 second high-intensity bursts.
This ensures direct transfer to match performance during fast breaks and defensive plays.
Plyometric exercises build explosive power essential for rebounding and shot-blocking.
Box jumps (40-60cm), depth jumps, and lateral bounds develop vertical and horizontal power.
Medicine ball chest passes and overhead throws enhance upper body explosiveness which improves passing and shooting power.
Resistance training using moderate loads for 3-8 repetitions develops strength for basketball movements.
Squats and deadlifts build lower body power for jumping, while bench press and rows develop contact strength for post play.
This type of training is necessary because basketball requires both explosive movements and physical contact.
Circuit training combines basketball skills with anaerobic conditioning to create sport-specific fitness.
Stations alternate between dribbling sprints, defensive slides, jump shots, and agility ladder work.
30 seconds maximum effort with 60-90 seconds recovery replicates game work-to-rest patterns.
This training method is effective because it maintains skill development while building anaerobic fitness for basketball’s repeated high-intensity demands.

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Sample Answer

Court-based sprint drills develop basketball-specific anaerobic power through suicide runs, baseline-to-baseline sprints, and defensive slide patterns.
These movements are effective because they replicate game demands of 5-15 second high-intensity bursts.
This ensures direct transfer to match performance during fast breaks and defensive plays.
Plyometric exercises build explosive power essential for rebounding and shot-blocking.
Box jumps (40-60cm), depth jumps, and lateral bounds develop vertical and horizontal power.
Medicine ball chest passes and overhead throws enhance upper body explosiveness which improves passing and shooting power.
Resistance training using moderate loads for 3-8 repetitions develops strength for basketball movements.
Squats and deadlifts build lower body power for jumping, while bench press and rows develop contact strength for post play.
This type of training is necessary because basketball requires both explosive movements and physical contact.
Circuit training combines basketball skills with anaerobic conditioning to create sport-specific fitness.
Stations alternate between dribbling sprints, defensive slides, jump shots, and agility ladder work.
30 seconds maximum effort with 60-90 seconds recovery replicates game work-to-rest patterns.
This training method is effective because it maintains skill development while building anaerobic fitness for basketball’s repeated high-intensity demands.

HMS, BM EQ-Bank 304

Compare the 'Time' component of the FITT principle for glycolytic and aerobic training methods. In your answer, explain how the 'Time' factors affect physiological responses. (5 marks)

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Sample Answer

Similarities:

Both training methods require specific time durations to target their respective energy systems effectively.
Both need sufficient time to create training stimulus and promote fitness improvements.
Both require planned recovery periods, though at different intervals.

Differences:

Glycolytic training uses short work intervals of 30-90 seconds targeting the lactic acid system.
Aerobic training involves continuous activity lasting 20-60+ minutes at moderate intensity.
Glycolytic sessions total 15-30 minutes of high-intensity work due to accumulated fatigue.
Aerobic sessions extend much longer without excessive fatigue because of steady-state exercise.
Glycolytic training requires work-to-rest ratios of 1:2-3 to allow partial lactate clearance.
Aerobic training needs no rest intervals as steady-state exercise allows ongoing oxygen delivery.

Physiological responses from time differences:

Shorter glycolytic intervals create metabolic stress, which improves lactate buffering capacity.
This leads to enhanced glycolytic enzyme activity and better lactate removal.
Longer aerobic duration stimulates cardiovascular responses resulting in improved oxygen delivery.
Extended moderate intensity causes enhanced fat utilisation efficiency.
These distinct responses reflect each energy system’s role in different performance demands.

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Sample Answer

Similarities:

Both training methods require specific time durations to target their respective energy systems effectively.
Both need sufficient time to create training stimulus and promote fitness improvements.
Both require planned recovery periods, though at different intervals.

Differences:

Glycolytic training uses short work intervals of 30-90 seconds targeting the lactic acid system.
Aerobic training involves continuous activity lasting 20-60+ minutes at moderate intensity.
Glycolytic sessions total 15-30 minutes of high-intensity work due to accumulated fatigue.
Aerobic sessions extend much longer without excessive fatigue because of steady-state exercise.
Glycolytic training requires work-to-rest ratios of 1:2-3 to allow partial lactate clearance.
Aerobic training needs no rest intervals as steady-state exercise allows ongoing oxygen delivery.

Physiological responses from time differences:

Shorter glycolytic intervals create metabolic stress, which improves lactate buffering capacity.
This leads to enhanced glycolytic enzyme activity and better lactate removal.
Longer aerobic duration stimulates cardiovascular responses resulting in improved oxygen delivery.
Extended moderate intensity causes enhanced fat utilisation efficiency.
These distinct responses reflect each energy system’s role in different performance demands.

HMS, BM EQ-Bank 303

Explain why the 'Frequency' component of the FITT principle needs to be modified when an athlete moves from pre-season to in-season training. Use a specific sport to support your answer. (4 marks)

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Sample Answer – Chosen sport – Netball

Pre-season allows higher training frequency because no competitive matches exist to create additional stress.
Athletes can train 5-6 times weekly as recovery time is dedicated solely to training demands.
Example: A netball player completes 5 training sessions weekly during pre-season preparation.
In-season frequency must be reduced due to the physical and mental demands of regular competition.
This reduction is necessary because match play provides high-intensity stimulus requiring recovery time.
Training frequency drops to 2-3 sessions weekly to prevent accumulated fatigue affecting performance.
Match demands create significant physiological stress which limits available recovery time for additional training.
Therefore in-season training focuses on maintaining fitness rather than building new improvements.
Example: The same netball player reduces to 2 light training sessions between weekend matches.
This modification ensures optimal performance on match day while preventing overtraining and injury risk.

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Sample Answer

Pre-season allows higher training frequency because no competitive matches exist to create additional stress.
Athletes can train 5-6 times weekly as recovery time is dedicated solely to training demands.
Example: A netball player completes 5 training sessions weekly during pre-season preparation.
In-season frequency must be reduced due to the physical and mental demands of regular competition.
This reduction is necessary because match play provides high-intensity stimulus requiring recovery time.
Training frequency drops to 2-3 sessions weekly to prevent accumulated fatigue affecting performance.
Match demands create significant physiological stress which limits available recovery time for additional training.
Therefore in-season training focuses on maintaining fitness rather than building new improvements.
Example: The same netball player reduces to 2 light training sessions between weekend matches.
This modification ensures optimal performance on match day while preventing overtraining and injury risk.

HMS, BM EQ-Bank 302 MC

When applying the FITT principle to a season-long training program for an elite 400 metre runner, which of the following describes the MOST appropriate progression of the intensity component over 10 weeks?

Begin with high-intensity anaerobic training (90-100% max effort), maintain throughout, then reduce intensity (60-70% max effort) in final weeks
Begin with moderate aerobic endurance (70-80% max HR), immediately progress to maximal sprints (95-100% max effort), then maintain high intensity
Begin with low-intensity aerobic endurance (60-70% max HR), progress to moderate-intensity (75-85% max HR), then perform high-intensity intervals (90-100% max effort)
Maintain consistent moderate intensity (75-85% max effort) throughout all weeks, increasing only volume and decreasing volume in final weeks

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\(C\)

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C is correct: Progressive intensity builds aerobic base then develops race-specific speed.

Other Options:

A is incorrect: Starting high-intensity without base increases injury risk.
B is incorrect: Jumping to maximal sprints skips crucial development stages.
D is incorrect: Constant intensity prevents optimal performance improvements.

HMS, BM EQ-Bank 300 MC

An athlete needs to improve their ATP-PCr energy system to enhance their 100 metre sprint performance. Which application of the FITT principle would be MOST effective?

High intensity at 90-100% maximum effort, 2-3 times per week, with 10-15 second work intervals
Moderate intensity at 70-80% maximum effort, 4-5 times per week, with 2-3 minute work intervals
High intensity at 90-100% maximum effort, 2-3 times per week, with 3-10 second work intervals
Moderate intensity at 70-80% maximum effort, 2-3 times per week, with 20-30 second work intervals

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\(C\)

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C is correct: ATP-PCr system requires maximal 3-10 second efforts with adequate recovery.

Other Options:

A is incorrect: 10-15 seconds exceeds ATP-PCr capacity; shifts to glycolytic.
B is incorrect: Moderate intensity and 2-3 minutes target aerobic systems.
D is incorrect: Moderate intensity inappropriate for ATP-PCr development.

HMS, BM EQ-Bank 280 MC

The FITT principle includes which of the following components?

Frequency, Intensity, Time, Type
Flexibility, Intensity, Training, Threshold
Frequency, Intervals, Timing, Technique
Function, Intensity, Time, Type

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\(A\)

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A is correct: The FITT principle stands for Frequency, Intensity, Time, and Type.

Other Options:

B is incorrect: Flexibility and Threshold are not part of the FITT acronym.
C is incorrect: Intervals, Timing, and Technique are not part of the FITT acronym.
D is incorrect: Function is not part of the FITT acronym.

HMS, BM EQ-Bank 268

Outline how the 'Frequency' component of the FITT principle differs for aerobic and anaerobic training programs. (3 marks)

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Sample Answer

Aerobic training allows 3-5 sessions weekly with consecutive training days because lower intensity enables faster recovery within 24 hours.
Anaerobic training requires 2-4 sessions weekly with non-consecutive days due to high muscle fatigue requiring 48-72 hours recovery between sessions.
Greater muscle damage from anaerobic training needs longer rest periods compared to aerobic training’s lower stress levels.
Beginners should use 2-3 sessions regardless of training type, while advanced athletes can use upper frequency ranges for both.

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Sample Answer

Aerobic training allows 3-5 sessions weekly with consecutive training days because lower intensity enables faster recovery within 24 hours.
Anaerobic training requires 2-4 sessions weekly with non-consecutive days due to high muscle fatigue requiring 48-72 hours recovery between sessions.
Greater muscle damage from anaerobic training needs longer rest periods compared to aerobic training’s lower stress levels.
Beginners should use 2-3 sessions regardless of training type, while advanced athletes can use upper frequency ranges for both.

HMS, BM EQ-Bank 267

Outline how the 'Time' component of the FITT principle should be applied when designing an anaerobic training program. (3 marks)

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Sample Answer

Work intervals of 10-30 seconds target ATP-PCr system development while 30-60 seconds target glycolytic (lactic acid) system training.
Total session time should be 15-30 minutes of actual high-intensity work, which is shorter than aerobic training due to greater fatigue.
Recovery intervals use work-to-rest ratios of 1:3 to 1:5 to allow energy recovery between efforts.
Progression involves increasing duration by 5-10% weekly while maintaining quality over quantity to prevent overtraining.

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Sample Answer

Work intervals of 10-30 seconds target ATP-PCr system development while 30-60 seconds target glycolytic (lactic acid) system training.
Total session time should be 15-30 minutes of actual high-intensity work, which is shorter than aerobic training due to greater fatigue.
Recovery intervals use work-to-rest ratios of 1:3 to 1:5 to allow energy recovery between efforts.
Progression involves increasing duration by 5-10% weekly while maintaining quality over quantity to prevent overtraining.

HMS, BM EQ-Bank 266

Describe how you would apply the 'Intensity' component of the FITT principle when designing an aerobic training program for a basketball player. (3 marks)

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Sample Answer

Basketball players require moderate intensity of 65-75% MHR to build aerobic base without excessive fatigue during training.
Higher intensity sessions at 75-85% MHR develop the player’s ability to maintain effort during repeated sprints and defensive plays.
Variable intensity training using basketball-specific drills allows players to experience game-like heart rates while developing aerobic fitness.
Intensity should match the player’s fitness level, starting lower for beginners and progressing higher as conditioning improves.
Monitoring intensity through heart rate zones ensures training targets the aerobic system effectively for basketball’s continuous movement demands.
Game simulation intensities of 70-85% MHR prepare players for the physical demands of actual competition.

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Sample Answer

Basketball players require moderate intensity of 65-75% MHR to build aerobic base without excessive fatigue during training.
Higher intensity sessions at 75-85% MHR develop the player’s ability to maintain effort during repeated sprints and defensive plays.
Variable intensity training using basketball-specific drills allows players to experience game-like heart rates while developing aerobic fitness.
Intensity should match the player’s fitness level, starting lower for beginners and progressing higher as conditioning improves.
Monitoring intensity through heart rate zones ensures training targets the aerobic system effectively for basketball’s continuous movement demands.
Game simulation intensities of 70-85% MHR prepare players for the physical demands of actual competition.

HMS, BM EQ-Bank 265 MC

A rugby player is designing a 6-week pre-season anaerobic training program based on the FITT principle. Which progression of the 'Time' component is most appropriate?

Weeks 1-2: 15-20 minutes; Weeks 3-4: 20-25 minutes; Weeks 5-6: 25-30 minutes
Weeks 1-2: 60 minutes; Weeks 3-4: 75 minutes; Weeks 5-6: 90 minutes
Weeks 1-6: Consistent 45-minute sessions throughout
Weeks 1-2: 30 minutes; Weeks 3-4: 20 minutes; Weeks 5-6: 10 minutes

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\(A\)

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A is correct: For anaerobic training, starting with 15-20 minutes and progressively increasing to 25-30 minutes is appropriate for building capacity while maintaining quality.

Other Options:

B is incorrect: Sessions lasting 60-90 minutes would be too long for high-intensity anaerobic work and would shift to aerobic development.
C is incorrect: No progression in session duration contradicts the principle of progressive overload needed for adaptation.
D is incorrect: Reducing session duration over time would likely lead to detraining rather than improved anaerobic capacity.

HMS, BM EQ-Bank 264 MC

A tennis player wants to improve court-specific endurance. Which application of the 'Type' component of the FITT principle would be most effective?

Weight training focusing on maximum strength with 2-minute rest periods
Long slow distance running on a treadmill for 45 minutes continuously
Swimming laps to develop general cardiovascular fitness
Court-based interval training with movement patterns specific to tennis

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\(D\)

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D is correct: Court-based intervals match tennis movement patterns for best results.

Other Options:

A is incorrect: Develops strength not endurance; lacks tennis movements.
B is incorrect: Forward-only motion; lacks tennis multi-directional patterns.
C is incorrect: Different muscles/movements than tennis; limited relevance.