3.4.3 Interval training

Cards (42)

  • Interval training involves alternating periods of high-intensity exercise with periods of lower-intensity exercise or rest
  • Interval training improves cardiovascular fitness by increasing aerobic capacity and enhancing heart health
  • Order the steps in designing an effective interval training program:
    1️⃣ Set fitness goals
    2️⃣ Determine work-to-rest ratio
    3️⃣ Choose high-intensity exercises
    4️⃣ Plan duration and repetitions
  • The work-to-rest ratio in interval training is a key factor that distinguishes it from continuous training
  • The duration of rest periods in interval training affects the overall training intensity
  • The lower-intensity exercise or complete rest periods between work periods are called rest periods.
  • Order the steps to adjust the elements of an interval training program.
    1️⃣ Determine fitness goals
    2️⃣ Adjust work period duration
    3️⃣ Adjust rest period duration
    4️⃣ Calculate work-to-rest ratio
    5️⃣ Set the number of intervals
  • Interval training can be designed to improve cardiovascular endurance, anaerobic capacity, or fat burning.

    True
  • In interval training, work periods involve high-intensity exercises like sprinting or cycling at a high pace.
  • Match the benefits of interval training with their descriptions.
    Cardiovascular Fitness ↔️ Improves aerobic capacity and heart health
    Anaerobic Capacity ↔️ Develops anaerobic energy systems
    Fat Burning ↔️ Boosts metabolism and fat oxidation
    Time Efficiency ↔️ Sessions are shorter than continuous training
  • What distinguishes interval training from continuous training?
    Variation in intensity
  • Arrange the elements of interval training in order of their role in program design.
    1️⃣ Work Periods
    2️⃣ Rest Periods
    3️⃣ Work-to-Rest Ratio
    4️⃣ Interval Duration
    5️⃣ Number of Intervals
  • Hill intervals involve running or cycling uphill at high intensity to challenge the cardiovascular system and leg strength.
  • Match the types of interval training with their descriptions.
    Sprint Intervals ↔️ Sprinting with walking recovery
    Hill Intervals ↔️ Running or cycling uphill
    Bike Intervals ↔️ Cycling with high resistance
  • There is only one type of interval training.
    False
  • Sprint intervals target anaerobic capacity and speed
  • Bike intervals use high resistance and cadence followed by lower resistance and cadence.

    True
  • Steps to ensure safety in interval training:
    1️⃣ Build up intensity and duration gradually
    2️⃣ Ensure proper warm-up and cool-down
    3️⃣ Monitor heart rate and breathing
    4️⃣ Adjust work-to-rest ratios based on fitness
  • Endurance athletes use interval training to improve cardiovascular fitness and aerobic capacity.
    True
  • Interval training is more effective for fat loss compared to steady-state cardio
  • Match the fitness goal with the corresponding benefit of interval training:
    Cardiovascular fitness ↔️ Improves aerobic capacity
    Anaerobic power ↔️ Enhances repeated sprint ability
    Fat loss ↔️ Boosts metabolism and fat oxidation
  • Match the feature of interval training with its description:
    Work Periods ↔️ Periods of high-intensity exercise
    Rest Periods ↔️ Periods of lower-intensity exercise or rest
    Cycle Repetition ↔️ Work and rest periods are repeated
    Intensity Variation ↔️ Intensity differs between work and rest
  • Match the benefit of interval training with its effect:
    Fat Burning ↔️ Boosts metabolism and fat oxidation
    Time Efficiency ↔️ Sessions are shorter than continuous training
  • Interval training is less time-efficient than continuous training
    False
  • The duration and intensity of work periods in interval training are crucial for targeting specific fitness goals
    True
  • What are work periods in interval training?
    High-intensity exercise periods
  • A work-to-rest ratio of 1:1 is common in interval training.
    True
  • Typical interval training programs include between 4 and 10 intervals to increase training volume.
  • What is the main principle of interval training?
    Alternating high and low intensity
  • The work and rest periods in interval training are repeated in a cyclical manner.

    True
  • Interval training is time-efficient because sessions are shorter compared to continuous training.
  • Work periods in interval training involve high-intensity exercises like sprinting.

    True
  • What is the primary goal of sprint intervals in interval training?
    Anaerobic capacity and speed
  • Bike intervals develop muscular endurance and power by varying resistance and cadence.

    True
  • What is a sample duration for a work period in a sprint interval workout?
    30 seconds
  • Interval training develops muscular endurance and power
  • Match the type of interval training with its description:
    Sprint Intervals ↔️ Sprinting with walking recovery
    Hill Intervals ↔️ Running or cycling uphill
    Bike Intervals ↔️ Cycling with high resistance
  • What does hill interval training challenge?
    Cardiovascular system and leg strength
  • The work periods, rest periods, and work-to-rest ratio in interval training can be adjusted to target different training goals and fitness levels
  • Proper safety precautions and recovery strategies are crucial to minimize the risk of overtraining or injury