HIIT Flashcards
What does HIIT stand for?
High-Intensity Interval Training
What is the primary characteristic of HIIT?
Repeated bouts of high-intensity exercise interspersed with periods of rest or low-intensity recovery.
What population is primarily targeted by HIIT?
The general population due to its time-efficient nature.
What is one of the primary drivers of muscle protein synthesis in resistance training?
Mechanical Tension
What percentage of 1RM does HIIT typically involve?
Lower than 30% of 1RM
Which muscle fibers are suggested to be recruited during HIIT?
Type 2a and Type 2x muscle fibers
What is the effect of HIIT on motor unit recruitment?
HIIT may recruit more motor units than during maximal voluntary contractions.
What anabolic signaling responses are associated with HIIT?
Increased muscle protein synthesis and upregulation of genes like myoD1, downregulation of myostatin.
myoD1 good for hypertrophy
What type of protein synthesis does HIIT increase according to meta-analysis?
Both mitochondrial and sarcoplasmic protein synthesis.
How does HIIT compare to traditional aerobic training in terms of sarcoplasmic protein synthesis?
HIIT appears to induce more sarcoplasmic protein synthesis.
What was the outcome of comparing resistance training to HIIT in trained young men regarding leg press 1RM?
Both groups improved, but resistance training group saw greater increases.
What specific improvement did the HIIT group show in the study involving countermovement jumps?
Improvements in countermovement jump (CMJ) height.
What were the results of a 12-week cycling HIIT protocol on inactive populations?
Improvements in overall strength and muscle mass.
What was found regarding anatomical cross-sectional area (ACSA) in elderly populations after HIIT?
Increase in ACSA, though less than isokinetic resistance training.
What is the overall conclusion about HIIT’s effect on hypertrophy compared to resistance training?
HIIT increases hypertrophy, but to a lower degree than resistance training.
How does HIIT compare to Moderate Intensity Continuous Training (MICT) in improving VO2 max?
Equal or a slight advantage to HIIT.
What did a primary article find about running HIIT in trained young men?
Improved VO2 peak.
What should athletes focusing on power and rate of force development incorporate into their training?
HIIT
What recommendation is made for the general population regarding HIIT?
Adopt HIIT as a time-efficient strategy for combined strength and endurance benefits.
What is one research gap identified in HIIT studies?
Limited data on whole-body HIIT interventions.
What should future controlled trials compare regarding protein intake?
HIIT + protein versus resistance training + protein.
What type of studies are needed to understand muscle adaptations from HIIT?
Long-term studies (12+ months).
What further research is needed regarding HIIT?
Understanding the molecular pathways activated by HIIT in humans.
