3.4.3 Interval training

• Interval training involves alternating periods of high-intensity exercise with periods of lower-intensity exercise or rest.


  True
• In interval training, work and rest periods are repeated in a cyclical manner
• Order the components of an interval training session

  1️⃣ Warm-up

  2️⃣ Work Periods

  3️⃣ Rest Periods

  4️⃣ Cool-down
• What is the purpose of the cool-down phase in interval training?

  Muscle recovery
• The purpose of a warm-up is to prepare the body for exercise by increasing heart rate and blood flow to muscles
• The cool-down phase helps prevent muscle soreness and promotes recovery

  True
• Interval training maximizes the benefits of both high-intensity and recovery periods

  True
• Suitable activities for interval training include both high-intensity and low-intensity exercises
• What is interval training?

  High-intensity exercise with rest
• What is the purpose of rest periods in interval training?

  Recovery between work periods
• What distinguishes interval training from continuous training methods?

  Variation in intensity
• Work periods in interval training are high-intensity exercise bursts.

  True
• Match the component of interval training with its purpose:

  Warm-up ↔️ Prepares the body for exercise

  Work Periods ↔️ Improves cardiovascular fitness

  Rest Periods ↔️ Allows body to recover

  Cool-down ↔️ Reduces muscle soreness
• Rest periods in interval training allow the body to recover and prepare for the next high-intensity burst
• An interval training session consists of four key components: warm-up, work periods, rest periods, and cool-down
• Match the training level with its recommended work-to-rest ratio:

  Beginner ↔️ 1:1 or 1:2

  Advanced Athlete ↔️ 2:1
• The cool-down in interval training helps prevent muscle soreness
• Rest periods in interval training allow the body to recover and prepare for the next high-intensity burst.


  True
• What is an example of a 1:1 work-to-rest ratio for beginners?

  30 seconds sprinting/walking
• What is the key consideration when selecting exercises for interval training?

  High effort/recovery balance
• Interval training can increase fat burning and boost metabolism
• For what purpose is interval training less suitable compared to continuous training?

  Skill development
• In interval training, work periods are periods of high-intensity exercise such as sprinting or cycling at a high pace
• The intensity of work periods in interval training is higher than rest periods.


  True
• The warm-up phase prepares the body for exercise by increasing heart rate and blood flow
• Interval training maximizes the benefits of both high-intensity and recovery periods.


  True
• Work periods in interval training involve high-intensity exercise bursts


  True
• Order the phases of an interval training session

  1️⃣ Warm-up

  2️⃣ Work Periods

  3️⃣ Rest Periods

  4️⃣ Cool-down
• Work-to-rest ratios in interval training determine the balance between high-intensity exercise and lower-intensity activity or complete rest
• The key to interval training is to alternate between high-intensity exercise and a lower-intensity version of the same activity

  True
• Interval training improves cardiovascular health and muscle endurance


  True
• Work periods in interval training are designed to improve cardiovascular fitness


  True
• The warm-up prepares the body for exercise by increasing heart rate and blood flow to muscles
• Match the work-to-rest ratio with its purpose:

  1:1 or 1:2 ↔️ Beginners

  2:1 ↔️ Advanced athletes
• High-intensity exercises like sprinting and cycling at high speed are suitable for interval training.


  True
• What are three key benefits of interval training compared to continuous training?

  Cardiovascular fitness, Muscle endurance, Metabolic benefits
• Order the goals of interval training from highest to lowest suitability:

  1️⃣ Cardiovascular fitness

  2️⃣ Muscle endurance

  3️⃣ Weight loss

  4️⃣ Skill development
• Interval training is a method of exercise that alternates between high-intensity exercise and lower-intensity exercise or rest
• The warm-up in interval training reduces the risk of injury
• What are the four key components of interval training?

  Warm-up, Work periods, Rest periods, Cool-down