INTERVAL TRAINING (FINAL)

Question 1

what is HIIT?

Answer 1

• brief, repeated bursts of hard work separated by short periods of rest or low-intensity exercise.
• decrease in volume, increase in intensity.

Question 2

how can you use aerobic interval training to increase endurance?

Answer 2

• you can use it to increase endurance by adding a interval to the workout, which will. increase the duration over a longer period of time, which will increase endurance.

Question 3

what are things to consider for aerobic interval training?

Answer 3

• greater than 2 minutes of work. fallowed by rest that is greater then 2 min or equivalent to the work being done.

Question 4

how was the Tabata workouts set up with work to rest?

Answer 4

• the work was a high intensity for a “longer” duration fallowed by rest that was a “short” duration. ex. 20s of work, 10s of rest.

Question 5

to increase V02max, is endurance training better or interval training?

Answer 5

• Both protocols resulted in a significant increase in
  VO2max

Question 6

to increase anaerobic capacity, is endurance training better or interval training?

Answer 6

• Only the interval training
  protocol resulted in a
  anaerobic capacity
  significant increase in.
• this is because anaerobic capacity is measured by short high intensity work.

Question 7

what adaptations are increased with HITT training?

Answer 7

• VO2peak
• HDL
• Insulin sensitivity, etc
• Cardiac function
• Abdominal & fat loss
• Enjoyment
• Quality of life

Question 8

what adaptations are decreased with HITT training?

Answer 8

• SBP & DBP
• Triglycerides
• Fasting glucose
• Oxidative stress
  & inflammation

Question 9

what 3 things need to be included for interval training program?

Answer 9

1. Prescreening
2. PA History / Predicted VO2max
3. Program design considerations:

Question 10

HIIT design work intervals, need what components?

Answer 10

• think of the energy system being used.
• distance or time of the workout.

Question 11

HIIT design rest intervals, need what components?

Answer 11

• this will depend on the energy system that was used during the work period and how long it takes that system to recover.

Question 12

which system requires rest time of 3-5 minutes?

Answer 12

• phosphogen (PCr)

Question 13

which system needs 24-48hr for full recovery?

Answer 13

• glycolytic system

Question 14

what is the best type of rest?

Answer 14

• active rest is the best, but it will depend on which energy system is being rested.

Question 15

name 3 PROS and CONS to HIIT training?

Answer 15

PROS
* Time efficient strategy
* Develops aerobic capacity (V0₂ max)
* Sport-specific training
* Body composition

CONS
* It’s hard and uncomfortable!
* Need to figure out what work:rest ratios
to use for each individual
* Increased muscle fatigue (and post-
exercise muscle soreness)