Interval Training Program Planning Flashcards
What is high-intensity interval training?
single session of brief, repeated bursts of hard work separated by short periods of rest or low-intensity exercise.
What is HIIT good for?
allows decreased volume of training at higher intensity
What energy systems are used in HIIT training?
all involve aerobic system, depending on level and length of work, can be anaerobic alactic or glycolytic system.
How many variables can you manipulate for interval training?
8
What are the variables for interval training?
- work interval intensity
- work interval duration
- rest interval intensity
- rest interval duration
- # of sets(series)
- # of reps - 1 work: 1 rest ratio
- between set recovery duration
- between set recovery intensity
What intensity % did tabata interval training work at? and what was the protocol?
170% VO2 max.
8x of 20sec work to 10 sec recovery 4x a week. with 1 day of 30 min@ 70% VO2max.
What was the VO2 max % intensity and training protocol for endurance training compared to tabata interval training?
70% VO2max.
60 mins of work, 5x a week. for a total session of 60mins each.
What did the results of tabata interval training vs endurance training show?
both protocols increased VO2max, but only interval resulted in increased anaerobic capacity.
What did the macrae study show when comparing interval training at supra-maximal intensity vs 85% HRmax of continuous training?
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.
What did Little et al., results show for low volume HIIT?
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.
What are common adaptations that increase with HIIT?
VO2 peak HDL (high density lipoproteins) insulin sensitivity cardiac function abdominal & fat losss enjoyment/ quality of life
What are common adaptations that decrease with HIIT?
lower SBP & DBP
triglycerides
fasting glucose
oxidative stress & inflammation
When creating an aerobic prescription who should obtain physician clearance?
hypertensive, older adults, anyone with abnormal gaits, respiratory conditions, smokers, diabetics, or cardiac disease.
what should be considered for novice clients when planning aerobic training or HIIT?
need clearance ideally, without hx of aerobics not an ideal choice for PA.
what kind of activity do they want to do?
Considerations for HIIT plan:
total duration should be <12mins of work
vigorous intensity suits longer duration intervals >60
maximal/ supra-maximal suits shorter duration <60
What are fitness trade-offs for HIIT?
deconditioned & sedentary suit lower intensity and shorter duration due to inexperience
Why should you consider modality for HIIT?
based on preferences, if they have injuries, are there specific goals?
Why are warm-up and cool-downs important for aerobic activity?
Preps the body for activity, prevents injury, and is very important for those with health risks.
how do you determine work intervals for HIIT?
distance or time
What is the key factor that determines which energy system is used and what other factors contribute?
intensity (power output) and time and distance will affect which energy system targeted.
When would you design work intervals for distance?
using the track/pool
When would you use interval designing by time?
treadmill or stationary bikes or group settings.
What are the typical work to rest ratios for the phosphagen system?
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.
What are the typical work to rest ratios for the phosphagen system?
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.
What are the typical work to rest ratios for the phosphagen system?
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.
What is the typical work to rest ratio for the glycolytic system?
intervals of of 15-90 seconds require 1:5 rest ratios assuming max effort was put forth.
With combination of glycolytic and oxidative system what are the rest to work ratios?
intervals are 1-3 minutes with rest rations of 1:2 or 1:4.
What is the rest ratio for the oxidative system?
any work interval over 3 minutes typically has work to rest ratio of 2:1 or 1:2.
What other considerations should be made for planning rest intervals?
base it on the total time/volume of work whether it is sport specific or the energy system targeted.
How frequently should HIIT be programmed?
in substitution of 1-2 other workouts per week.
What are the interval guidelines in the PT scope of practice?
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.
What are some pros of HIIT training?
time efficient
develops aerobic capacity (VO2max)
sport-specific training
body composition
cons of HIIT:
hard/ uncomfortable need to figure out which work:rest ratios to use increased muscle fatigue increased injury risk increased mental concentration
