EXSS3070 High Intensity Exercise

Flashcards about High Intensity Exercise Testing and Training

Anaerobic Power

Power (work per unit time) from maximal, short-duration physical effort (5-10 s). Energy output from intramuscular high- energy phosphates (ATP and PCr) and/or anaerobic glycolysis.

Anaerobic Capacity

Power (work per unit time) from maximal all-out physical effort (30-60 s). Energy output from both intramuscular high-energy phosphates and anaerobic glycolysis.

Wingate Anaerobic Test (WAnT)

A cycle test of anaerobic leg power and capacity, conducted over 30 seconds developed at the Wingate Institute in Israel during the 1970s; used to measure the anaerobic power and capacity of the lower body.

Fatigue index (FI)

highest peak power – lowest peak power) / highest peak power x 100 (greater the %, greater the fatigability).

Cunningham and Faulkner Anaerobic Capacity Test

A maximal effort anaerobic fitness test performed on a treadmill. Time completed before exhaustion is the score.

Margaria-Kalamen Stair Sprint

Calculating Power = [(Body weight x 9.807) x Height]/ Time

Drop Jump Test

Test of Anaerobic Leg Power; Performed from a pre-set box height (i.e., 20-100 cm). Participant drops down off the box onto the mat, then immediately performs a maximal vertical jump.

V02max

Aerobic Capacity and Max Aerobic Speed Ramp Tests to failure ie IFT, Treadmill V02 Max test

HIIT

High Intensity Interval Training at various levels of intensity and variable work: recovery ratio offeres health benefits in comparison to “traditional” moderate intensity continuous exercise training

HIIT session variables

Work modality, Duration, Intensity, # of series, Work Intensity, Relief Duration, Series Time between series, Series duration , Between-series recovery intensity

Interval Training

Shorter periods of work at the same intensity allow repeated periods of work sooner

MIIT

Moderate Intensity Interval Training is somewhat in question recently, because it does not offer either the higher exercise intensity benefits for aerobic fitness or the longer continuous exercise benefits for fat metabolism.

Low-volume HIIT

80% to 100% of VO2max or HRmax, 1 to 10 Repetitions, 60-240s Interval Duration, < 15 min Cumulative Interval Duration*, 1:1 to 1:2 Work: Rest

High-Volume HIIT

80% to 100% of VO2max or HRmax, > 4 Repetitions, 60-240s Interval Duration, > 15 min Cumulative Interval Duration, 1:1 to 1:2 Work: Rest

SIT

100% maximal work rate/ VO2max*, 'all out', > 4 Repetitions, 8-30s Interval Duration, < 10 min Cumulative Interval Duration, 1:1 to 1:9 Work: Rest

Tabata regimen

This HIIT uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).

Gibala regimen

This HIIT uses 3 minutes for warm up, then 60 seconds of intense exercise (at 95% of VO2max) followed by 75 seconds of rest, repeated for 8–12 cycles.