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KIN 335 > HIIT > Flashcards

HIIT Flashcards

1
Q
A
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2
Q

Describe HIIT

A

High-Intensity Interval Training
- Near maximal effort
- Elicits 80% max HR
- Rest Periods

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3
Q

Define MICT

A

Moderate Intensity Continuous Training:
- Exercise performed continuous manner
- Lower intensity than HIIT

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4
Q

Describe SIT

A

Sprint Interval Training
- VO2max Intensity
- All-out effort
- REst periods

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5
Q

Which skeletal muscle adaptations occur from interval training?

A
  • Mitochondrial response: enzyme levels; electron transport chain complexes
  • Changes each fiber type
  • Muscle capillary density
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6
Q

Which Cardiovascular Adaptations occur from interval training?

A
  • Changes in VO2max
  • Adaptations in stroke volume/cardiac output
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7
Q

What regulates substrate metabolism during submaximal exercise?

A
  • skeletal muscle mitochondrial density
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8
Q

What does an increase in mitochondrial content promote?

A
  • Increase reliance on fat oxidation
  • Proportional decrease in carb oxidation
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9
Q

Which techniques are used for investigating the effects of exercise on skeletal muscle mitochondria?

A
  • Changes in signaling proteins
  • Gene Expression
  • Mitochondrial protein synthesis rate
  • Enzyme content
  • Volume of mitochondria (microscope)
  • Oxidative Phosphorylation Capacity
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10
Q

How quickly can Citrate Synthase Activity increase after HIIT or SIT sessions?

A
  • 24hr after 1 session
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11
Q

How much does Citrate Synthase and Cytochrome C Oxidase increase by following 6-7 sessions of HIIT or SIT?

A
  • 25-35%
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12
Q

What happens when exercise duration and intensity are held constant regarding mitochondrial content?

A
  • Plateau after 5 days of training
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13
Q

What happens to mitochondrial content when intensity continues to increase progressively?

A
  • Rises for at least several weeks
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14
Q

What does evidence suggest about exercise intensity?

A

Cellular stress occurs in proportion to exercise intensity:
- Greater metabolic response to high-intensity exercise compared to moderate

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15
Q

Explain the study that shows superior mitochondrial adaptation from interval compared to continuous

A
  • Counterweighted, single-leg cycling
  • study adaptations in same subject
  • 10 young men
  • 6 sessions HIIT 1 leg
  • 6 session MICT other leg
  • Matched total work
  • 2 weeks
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16
Q

Describe the differences between MICT and HIIT when matched for work

A
  • Skeletal muscle capillarization greater in MICT
  • Skeletal mitochondrial density greater for HIIT
  • VO2max greater for HIIT
17
Q

What can exercise training do for individuals with type 2 diabetes? What is not known about it?

A
  • Improve glycaemic control
  • Unknown optimal training regimen
18
Q

What is the acute response of the pancreas to exercise bouts?

A
  • Decrease Insulin Secretion
  • Increase Glucagon Secretion
19
Q

What is the acute response of the liver to exercise bouts?

A
  • Increase in Glucose Release
20
Q

What is the acute response of adipose tissue to exercise bouts?

A
  • Increase in Triacylglycerol Breakdown
  • Increase in NEFA Release
21
Q

How does HIT compare to MICT with glycaemic improvement?

A

HIT
- Confer superior glycaemic improvement with lower time commitment

22
Q

How do athletes achieve training in a low carbohydrate state?

A
  • Fast overnight: reduce glycogen content/lowers carb available
  • Training 2/day: depletes muscle glycogen from first bout
  • Sleep Low: both above; reduced muscle glycogen by training, reduced liver glycogen by fasting
23
Q

Why would someone train in low carb availability?

A

Type 2 Diabetes
- Superior Glycaemic improvements
- High-intensity after meal
- low-intensity fasted conditions

24
Q

what are the benefits of strength training for glycemic control?

A
  • promotes skeletal muscle hypertrophy and increases strength,
  • more powerful contractions fuelled by glycolysis and supported by higher lactate dehydrogenase content
25
Q

what are the benefits of aerobic training for glycemic control?

A
  • enhances cardiovascular function
  • promotes skeletal muscle mitochondrial biogenesis
  • improving exercise endurance
26
Q

which type of training helps with glycemic control?

A

all training types improve skeletal muscle glucose transport and glycogen
synthesis capacity, expanding glycogen stores and improving glycaemic control

KIN 335 (14 decks)

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