L8 - Prescription of HIIT

Question 1

2 other names for HIIT:

Answer 1

• high-intensity intermittent exercise (HIIE)

- sprint interval training (SIT),

Question 2

Usual HIIT sessions may vary from____ minutes.

Answer 2

4-30mins

Question 3

Which training zone are you in for HIIT?

Answer 3

Training Zone 5 (T5)

Question 4

T5 RPE is:

Answer 4

very hard

Question 5

T5 heart rate should be between ____%

Answer 5

92-100%

Question 6

When running at vYo-YoIR1, slow and unfit athletes use a greater proportion of their _______, while fitter athletes run below their ______.

Answer 6

• Anaerobic speed reserve (ASR)

- vVO2max’

Question 7

Prescribing individual exercise intensity is critical to?

• explore their talent
• decrease rest
• optimise training outcomes

Answer 7

optimise training outcomes

Question 8

vVO2max is a critical threshold by which?

• training intensities can be prescribed
• we stop the test
• athletes are exhausted

Answer 8

training intensities can be prescribed

Question 9

HIT that elicits ____VO2max maximally stress the oxygen transport utilisations systems suggested to be the most effective for enhancing VO2max?

• ≥95%
• ≥90%
• ≥88%
• 100%

Answer 9

≥90%

Question 10

What is the ‘red training zone’?

• 90-99% VO2max
• 95% VO2max
• 85-95% VO2max
• 90-95% VO2max

Answer 10

90-95% VO2max

Question 11

What does Controlling Neuromuscular Strain do?

1. Influences HIT performance: time @VO2max
2. Potential carry-over effects on subsequent sessions
   (e. g. speed sessions require full recovery)
3. Influence long-term neuromuscular adaptation to chronic HIT programs (i.e. interference)
4. Influence of injury risk (during [acute] and following [over-use]) the HIT sessions
5. All of the above

Answer 11

5. All of the above