10 Questions
What is the main goal of using high-intensity interval training?
Enhancing anaerobic endurance
Which sports event particularly benefits from high-intensity interval training?
400-meter race
What physiological phenomenon occurs after each high-intensity exercise performance in interval training?
Oxygen debt
What is a key characteristic of the intensity of exercises in high-intensity interval training?
High intensity and low volume
To what percentage of an individual's maximum capacity do the running exercises reach in high-intensity interval training?
80-90%
How long are the rest periods for advanced athletes in high-intensity interval training?
90-180 seconds
How many repetitions of strengthening exercises are recommended in high-intensity interval training?
8-10 repetitions
What should be avoided during rest periods in high-intensity interval training for beginners?
Heart rate falling below 110 bpm
Which of the following is NOT a physical variable enhanced by high-intensity interval training?
Flexibility
What is one of the adaptational benefits of high-intensity interval training for muscles?
Delays fatigue
Study Notes
High-Intensity Interval Training (HIIT) Goals
- The primary objective of HIIT is to enhance anaerobic endurance, which is essential for sports and competitions where anaerobic capacity is a key determinant of performance.
- HIIT is particularly effective in improving performance in 400-meter sprint events.
Physiological Effects of HIIT
- Muscles work in the absence of oxygen during HIIT due to the high intensity of the load.
- This leads to the occurrence of oxygen debt after each exercise, resulting in delayed onset of fatigue.
- HIIT promotes muscular adaptation to physical effort, leading to delayed fatigue.
Objectives of HIIT
- Develops various physical abilities, including:
- Specific endurance (speed, power, and speed-strength)
- Muscle power
- Speed
- Strength
- Muscle endurance
Characteristics of HIIT
- Intensity: Exercises performed at high intensity (80-90% of individual maximum) for running and strength exercises.
- Volume: Volume of exercises decreases with increased intensity; typically 6-12 repetitions for running exercises and 8-10 repetitions for strength exercises.
- Rest Intervals: Relatively longer rest intervals (90-180 seconds for advanced athletes and 110-240 seconds for junior athletes) to allow for partial recovery and heart rate reduction to 110-120 beats per minute.
This quiz covers the concept of high-intensity interval training and its benefits for improving anaerobic endurance, specifically for sports that require high levels of anaerobic capacity. Learn how this training method affects muscle function and oxygen debt.
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