intervals Flashcards
long interval fitness components
aerobic power
body composition
medium interval fitness components
speed
anaerobic capacity
short interval fitness components
speed
anaerobic capacity
high intensity fitness components
anaerobic capacity
aerobic power
flexibility
benefits of interval training
specific energy systems developed
pacing developed
highly structured allows progress to be measured
applying intensity to interval training
percentage of MHR- long
rate of perceived exertion- short
time to complete rep- work:rest
applying overload to an interval training program
increasing: reps distance duration intensity
work interval
period of time work is undertaken
rest interval
rest time between work periods
work:rest ratios
work intensity
required RPE
interval training
Repeated periods of work followed by periods of rest
Short interval training
short, maximal intensity efforts targeting ATP-CP system
Intermediate interval training
medium length intervals to develop lactate tolerance targeting the anaerobic glycolysis system
Long interval training
longer, paced intervals to develop lactate inflection point
targeting the aerobic system
High intensity interval training (HIIT)
short aerobic sessions with periods of high intensity work
followed by rest
