Podcast
Questions and Answers
What is the main goal of using high-intensity interval training?
What is the main goal of using high-intensity interval training?
- Boosting mental focus
- Increasing muscular flexibility
- Improving cardiovascular endurance
- Enhancing anaerobic endurance (correct)
Which sports event particularly benefits from high-intensity interval training?
Which sports event particularly benefits from high-intensity interval training?
- Marathon running
- 400-meter race (correct)
- 100-meter sprint
- Long jump
What physiological phenomenon occurs after each high-intensity exercise performance in interval training?
What physiological phenomenon occurs after each high-intensity exercise performance in interval training?
- Lactic acid clearance
- Oxygen debt (correct)
- Aerobic respiration
- Oxidative stress
What is a key characteristic of the intensity of exercises in high-intensity interval training?
What is a key characteristic of the intensity of exercises in high-intensity interval training?
To what percentage of an individual's maximum capacity do the running exercises reach in high-intensity interval training?
To what percentage of an individual's maximum capacity do the running exercises reach in high-intensity interval training?
How long are the rest periods for advanced athletes in high-intensity interval training?
How long are the rest periods for advanced athletes in high-intensity interval training?
How many repetitions of strengthening exercises are recommended in high-intensity interval training?
How many repetitions of strengthening exercises are recommended in high-intensity interval training?
What should be avoided during rest periods in high-intensity interval training for beginners?
What should be avoided during rest periods in high-intensity interval training for beginners?
Which of the following is NOT a physical variable enhanced by high-intensity interval training?
Which of the following is NOT a physical variable enhanced by high-intensity interval training?
What is one of the adaptational benefits of high-intensity interval training for muscles?
What is one of the adaptational benefits of high-intensity interval training for muscles?
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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.
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