Quick questions on Training methods for VCE Physical Education Unit 4 AoS 2

A typical VCAA application asks you to recommend a training method for a named athlete or sport. The decision flows from specificity: match the energy system, the muscle groups, the movement patterns and the speed of movement that the sport demands.

Sustained exercise at moderate intensity for an extended duration, with no rest intervals. Typical prescription is 20 minutes or longer at approximately 65 to 85 per cent of HR max, or 60 to 80 per cent of VO2 max. Modes include running, cycling, swimming, rowing.

Aerobic capacity (VO2 max), aerobic endurance, fat oxidation capacity.

The sustained submaximal load builds the aerobic infrastructure: mitochondrial density, capillary density, stroke volume, oxidative enzyme content, and the body's ability to use fat as fuel at submaximal intensities.

Highly time-efficient for building aerobic base; relatively low injury risk. Does not develop speed, power or anaerobic capacity, and is not specific to sports with repeated high-intensity efforts.

Flexibility (joint range of motion).

State one training method appropriate for each of the following: a marathon runner, a 100 m sprinter, a netball player, a powerlifter. Justify each choice in one sentence. [4 marks]

Describe the protocol for a typical HIIT session and explain why HIIT builds both anaerobic capacity and VO2 max despite the short total session time. [4 marks]

Explain why a coach would programme plyometric training before a netball season but not in the first week of an off-season returnee with no strength base. [3 marks]