3.4.3 Interval training

• 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