Week 2: High Intensity Exercise Testing and Training

Question 1

What is Anaerobic Capacity?

Answer 1

Sustainability of Greatest Output
Power from maximal all-out physical effort (30-60s)
Energy is from both:
1. Intramuscular high energy phosphates
2. Anaerobic Glycolysis

TLDR - How long you can maintain maximal power output

Question 2

What is Anaerobic Power?

Answer 2

Greatest Output
Power from maximal short duration physical effort (5-10s)
Energy output is from the intramuscular high energy phosphates (ATP and Pcr)

Question 3

What are some comon Anaerobic Test for power and capacity?

Answer 3

• Standing long jump / Vertical Jump (Power)
• Sprinting tests: 20-80m - depending on the duration and speed it can move from power to capacity
• Sport specific tests: e.g soccer drills –> repeated performance can be both power and capacity
  -Wingate test: Anaerobic capacity

repeated sprints = no longer power but more capacity related testing

Question 4

What is the Wingate Test?

Answer 4

Cycle test of anaerobic leg POWER AND CAPACITY
- Developed at wingate institue in Israel
- Measured over a 30 second period
- Requires a modified monark cycle ergometer

Question 5

Procedure for Wingate Test

Answer 5

1. Warm up for several minutes
2. Cycle at 60 RPM for 10 seconds (no load)
3. On “GO” signal - basket is released and participant sprints aiming to maintain maximal speed for 30 seconds

Note: Resistance load is pre-determined –> 7.5% of body weight
Power athletes = higher resistance
Children and older athletes = lower resistance

Question 6

What is Cunningham & Faulkner Anaerobic Capacity Test

And how to conduct

Answer 6

Maximal effort anaerobic fitness test performed on a treadmill

Method:
- After ~10min warm up, treadmill set at 12.9km/h @ 20% incline
- Time starts when the participant starts running unsupported & finished when they grab the handrail
- Time completed before exhaustion is the score

Question 7

What is tha Margaria Kalaman Test?

Answer 7

Is a Power test used on a staircase.
- is how quickly the participant can ascend up the stairs
- Need to measure the height/distance between step 3 and 9 to be able to calculate the power
THINK - Work / Time

Question 8

What is the Drop Jump Test?

Answer 8

Is a test of anaerobic leg power
Participant jumps from a preset box height (20-100cm)
Jumps down onto mat the immediately performs maximal vertical jump

Question 9

What are the 8 basic principles of ExRx?

ExRx = Exercise prescription

Answer 9

1. Frequency
2. Intensity
3. Time
4. Type
5. Program (interval/continous)
6. Rest interval
7. Maintainence
8. Monitoring

Question 10

Interval vs Continous Training

Answer 10

Continous
- Relatively long period of exercise to the point of fatigue
- Requires a long period of recovery before further exercise can be done

Interval
Shorter periods of work at the same intensity allowing for repeated periods of work sooner

Question 11

Interval Training Characterisitics

Answer 11

• Uses high energy phosphates compared to the aerobic energy systems to produce power
• A-pplies various work-rest intervalas using exercise to overload the energy systems
• Extraordinary amounts of high intensity work can be performed
• Longer periods of effort are broken up by recovery periods
• Large amounts of peripheral work can be achieved with relatively low demand on central vardiovascular mechanisms

Staircase effect
Gradual increase in HR with reduced rest periods –> maintains above the minimum training threshold

Question 12

Perks of Moderate intensity interval training

Answer 12

May be good for populations where higher intensity bouts may influence adherance –> although may put them at risk of adverse effects

Karstoft et al., indicated results can assist with comorbidities in T2D patients by assisting with weight management and glucose control

Slide 23

Question 13

Recovery intervals for HIIT vs SIT

Answer 13

HIIT - Shorter recovery intervals = less recovery and start from a higher heart rate (common work:recovery is 1:1 or 1:2

Sit - may go as high as 1:9 beacuse the exercise intensities are sp high (all out effort)
–> thus need longer recovery for sprint to esnure efforts achieve the maximum amount of effort/energy

Slide 24

Question 14

What does Sabag et al 2021 indicate about <15 min of HIT training per session

Answer 14

Low volume HIIT (less than 15 min per session)
- increasingly being investigated for healthy and clinical populations due to its time efficient manner
- Recent evidence has suggested thatt HIIT can induce similar or greater improvement sin cardiorespiratory fitness, glucose control and blood pressure / cardiac function when compared to more traditional forms of aerobic exercise
- Results in less time commitment and a lower energy expenditure

Slide 32

Question 15

Health effects of HIIT

Answer 15

Aerobic
Improved aerobic fitness
Cardiovascular
HIIT = Improvements in VO2 max
MICT - Leads to reductions in body weight and heart rate
Metabolic
Decreases fasting blood glucose levels and increases weight loss compared to control conditions
Fat oxidiation
Improveents in whole body fat oxidation and capacity for skeletal muscle oxidation of fat
Greater reductions in overweight individuals