Exercise Prescription for Development of Anaerobic and Aerobic Capacity

Question 1

Training Principles – FITT

Answer 1

Frequency
- How often does the athlete need to train?
Intensity
- How hard does the athlete need to train?
Time
- How long does the athlete need to train?
Type
- What type of training will the athlete complete?

Question 2

• Apply the FITT principle to aerobic training (FREQUENCY)

Answer 2

How often does the athlete need to train?
- ≥ 5 days per week moderate intensity, ≥ 3 days per week vigorous intensity, or a combination of intensity ≥ 3-5 days per week (ACSM)
- Aim for ≥ 3 days per week

Question 3

• Apply the FITT principle to aerobic training (INTENSITY)

Answer 3

How hard does the athlete need to train?
- Moderate + vigorous intensity is recommended for most adults (ACSM)
- Greater increase in VO2max w/ exercise intensities ranging from 90-100% VO2max

Question 4

• Apply the FITT principle to aerobic training (TIME)

Answer 4

How long does the athlete need to train?
- 30-60 min per day moderate (150 min per week)(ACSM)
- 20-60 min per day vigorous (75 min per week) (ACSM)
- 30-45 min per session

Question 5

• Apply the FITT principle to aerobic training (TYPE)

Answer 5

Continuous Training
- F: dependent on training phase + sport
- I: low-intensity high vol (slow continuous) or high-intensity (fast continuous)
- T: ≥ 15 min
- Consideration: may be difficult to implement in-season due to time constraints, can be ‘mixed intensity’ continuous (Fartlek)

Interval Training
- F: dependent on training phase + sport
- I: 90-100% VO2max (long), 100-120% VO2max (short)
- T: 2-5 min work: 1-4 min rest (long), 10-60 sec work: 10-60 sec rest (short)
- Consideration: can be completed using cross-training + sport-specific modes, easy to individualize intervals within a team setting, long + short intervals may be difficult to implement in-season due to time constraints, more time efficient than continuous

Small-sided games
- F: dependent on training phase + sport
- I: ≥ match intensity
- T: intervals ≥ 1.5 min or long continuous bouts, passive recovery
- Consideration: not all athletes are guaranteed to train at the same intensity, athletes require a certain level of skill to implement successfully, rules/field can be manipulated to modify intensity

Question 6

• Define Repeated Sprint Ability (RSA)

Answer 6

• Repeated-sprint ability (RSA) is the ability to produce the best possible average sprint perf over a series of sprints (<10 secs), separated by short (<60 secs) recovery periods

Question 7

• Apply the FITT principle to anaerobic training
  (TYPE)

Answer 7

Sport-specific sprint training
- F: dependent on training phase + sport, improvements in RSA + acceleration following 2 sessions per week
- I: speed + agility drills, maximal efforts, specialist coaching
- T: allow time for complete recovery b/w efforts
- Consideration: where does sprint training fit in the overall plan?

Training Anaerobic Capacity - SIT
Sprint Interval Training
- F: dependent on training phase + sport (1-4 times per week)
- I: maximal effort
- T: 20-45 sec work, ≥ 2 min or work:rest 1: ≥ 3, 6-10 reps
- Consideration: may induce neuromuscular fatigue, repeat high-velocity running may increase injury risk, may assist aerobic capacity development

Training Anaerobic Capacity - RST
Repeat Sprint Training
- F: dependent on training phase + sport (1-4 times per week)
- I: maximal effort
- T: 3 -10 sec work, 15-60 sec recovery, ≥ 4 reps
- Consideration: may induce neuromuscular fatigue, repeat high-velocity running may increase injury risk, may assist aerobic capacity development