HIIT - Training Method Flashcards
What does HIIT stand for?
High intensity interval training
What is a HIIT training session definition
High intensity interval training is a form of training that includes work periods of high intensity exercise interspersed with periods of passive or low intensity recovery.
List three benefits of HIIT Training
- Time efficient form of exercise (can be done in less than 20 minutes)
- Can improve aerobiv fitness in 2-12 weeks of traing
- Greater enjoyment and motivation as there may be variety
What are some chronic adaptations that HIIT Training provides
- Increased a-vO2 difference
- Increased stroke volume
- Increased maximal cardiac output
- Increased blood volume
- Decresed resting and submaximal heart rate
What are the things that must be included when setting up a HIIT session?
- Intensity
- Type
- Repetitions
- Work period
- Recovery period
- Type of recovery
What intensity is HIIT training sessions carried out at?
- 90-100% Max Heart Rate
How many repetitions are acceptable for a HIIT session?
4-12 repetitions
What is the acceptable range of work period in a HIIT session?
30 seconds to 4 minutes
What is the acceptable range of recovery period in a HIIT session?
30 seconds to 4 minutes
Provide an example of a safe sample answer for a HIIT session
Type: Running
Intensity: 95% max Heart Rate
Repetitions: 4
Work Period: 2 minutes
Recovery Period: 1 minute
Type of recovery: Passive recovery
What are the acceptable types of recovery for a HIIT session?
Active or passive recovery is acceptable
