Interval Training Program Planning

Question 1

What is high-intensity interval training?

Answer 1

single session of brief, repeated bursts of hard work separated by short periods of rest or low-intensity exercise.

Question 2

What is HIIT good for?

Answer 2

allows decreased volume of training at higher intensity

Question 3

What energy systems are used in HIIT training?

Answer 3

all involve aerobic system, depending on level and length of work, can be anaerobic alactic or glycolytic system.

Question 4

How many variables can you manipulate for interval training?

Answer 4

8

Question 5

What are the variables for interval training?

Answer 5

1. work interval intensity
2. work interval duration
3. rest interval intensity
4. rest interval duration
5. # of sets(series)
6. # of reps - 1 work: 1 rest ratio
7. between set recovery duration
8. between set recovery intensity

Question 6

What intensity % did tabata interval training work at? and what was the protocol?

Answer 6

170% VO2 max.

8x of 20sec work to 10 sec recovery 4x a week. with 1 day of 30 min@ 70% VO2max.

Question 7

What was the VO2 max % intensity and training protocol for endurance training compared to tabata interval training?

Answer 7

70% VO2max.

60 mins of work, 5x a week. for a total session of 60mins each.

Question 8

What did the results of tabata interval training vs endurance training show?

Answer 8

both protocols increased VO2max, but only interval resulted in increased anaerobic capacity.

Question 9

What did the macrae study show when comparing interval training at supra-maximal intensity vs 85% HRmax of continuous training?

Answer 9

interval improved VO2 peak more than continuous.

max reps decreased in leg extension and only slightly increased for curls with endurance, significantly increased max reps for both with interval training.

Question 10

What did Little et al., results show for low volume HIIT?

Answer 10

reduces hyperglycemia and increases muscle mitochondrial capacity in patients with type 2 diabetes.

increased oxidative phosphorylation protein content, GLUT4, and max workload.
decreased:
training HR & RPE during submaximal walk test.

Question 11

What are common adaptations that increase with HIIT?

Answer 11

VO2 peak
HDL (high density lipoproteins)
insulin sensitivity
cardiac function
abdominal & fat losss
enjoyment/ quality of life

Question 12

What are common adaptations that decrease with HIIT?

Answer 12

lower SBP & DBP
triglycerides
fasting glucose
oxidative stress & inflammation

Question 13

When creating an aerobic prescription who should obtain physician clearance?

Answer 13

hypertensive, older adults, anyone with abnormal gaits, respiratory conditions, smokers, diabetics, or cardiac disease.

Question 14

what should be considered for novice clients when planning aerobic training or HIIT?

Answer 14

need clearance ideally, without hx of aerobics not an ideal choice for PA.
what kind of activity do they want to do?

Question 15

Considerations for HIIT plan:

Answer 15

total duration should be <12mins of work
vigorous intensity suits longer duration intervals >60
maximal/ supra-maximal suits shorter duration <60

Question 16

What are fitness trade-offs for HIIT?

Answer 16

deconditioned & sedentary suit lower intensity and shorter duration due to inexperience

Question 17

Why should you consider modality for HIIT?

Answer 17

based on preferences, if they have injuries, are there specific goals?

Question 18

Why are warm-up and cool-downs important for aerobic activity?

Answer 18

Preps the body for activity, prevents injury, and is very important for those with health risks.

Question 19

how do you determine work intervals for HIIT?

Answer 19

distance or time

Question 20

What is the key factor that determines which energy system is used and what other factors contribute?

Answer 20

intensity (power output) and time and distance will affect which energy system targeted.

Question 21

When would you design work intervals for distance?

Answer 21

using the track/pool

Question 22

When would you use interval designing by time?

Answer 22

treadmill or stationary bikes or group settings.

Question 23

What are the typical work to rest ratios for the phosphagen system?

Answer 23

1 minute rest for 10 metres sprinted.
work to rest ratio commonly 1:20 to 1:45
requires slow walking or cycling to recover ATP + PC system.

Question 24

What are the typical work to rest ratios for the phosphagen system?

Answer 24

1 minute rest for 10 metres sprinted.
work to rest ratio commonly 1:20 to 1:45
requires slow walking or cycling to recover ATP + PC system.

Question 24

What are the typical work to rest ratios for the phosphagen system?

Answer 24

1 minute rest for 10 metres sprinted.
work to rest ratio commonly 1:20 to 1:45
requires slow walking or cycling to recover ATP + PC system.

Question 25

What is the typical work to rest ratio for the glycolytic system?

Answer 25

intervals of of 15-90 seconds require 1:5 rest ratios assuming max effort was put forth.

Question 26

With combination of glycolytic and oxidative system what are the rest to work ratios?

Answer 26

intervals are 1-3 minutes with rest rations of 1:2 or 1:4.

Question 27

What is the rest ratio for the oxidative system?

Answer 27

any work interval over 3 minutes typically has work to rest ratio of 2:1 or 1:2.

Question 28

What other considerations should be made for planning rest intervals?

Answer 28

base it on the total time/volume of work whether it is sport specific or the energy system targeted.

Question 29

How frequently should HIIT be programmed?

Answer 29

in substitution of 1-2 other workouts per week.

Question 30

What are the interval guidelines in the PT scope of practice?

Answer 30

intensity of work intervals should be no higher than <90% HR max (<85% HRR; RPE 17/20).
in typically replace 1 or 2 continuous aerobic workouts per week.

Question 31

What are some pros of HIIT training?

Answer 31

time efficient
develops aerobic capacity (VO2max)
sport-specific training
body composition

Question 32

cons of HIIT:

Answer 32

hard/ uncomfortable
need to figure out which work:rest ratios to use
increased muscle fatigue
increased injury risk
increased mental concentration