EXSS3070 High Intensity Exercise

Anaerobic vs. Aerobic Testing

• Purpose: To assess anaerobic power, capacity, fatigue, and aerobic capacity for max aerobic speed.
• Scientific Rationale: Understand the physiological basis of each test.
• Reliability, Validity, Assumptions, and Limitations: Consider these factors for high-intensity exercise assessments in both aerobic and anaerobic domains.

Anaerobic Power and Capacity

• Anaerobic Power: Greatest output during short-duration (5-10s) maximal effort, fueled by ATP, PCr, and anaerobic glycolysis.
• Anaerobic Capacity: Sustainability of greatest output during maximal effort (30-60s), fueled by intramuscular high-energy phosphates and anaerobic glycolysis.

Common Tests of Anaerobic Power and Capacity

• Jumping Power Tests: Standing long jump, vertical jump, drop jump.
• Sprinting Tests: 20-80m sprints.
• Sport-Specific Tests: Relevant to specific sports (e.g., soccer).
• Laboratory Tests: Wingate Test, Margaria Kalaman, Cunningham and Faulkner.

Wingate Anaerobic Test (WAnT)

• Purpose: Measures anaerobic leg power and capacity.
• Protocol:
  • 30-second cycle test.
  • Resistance: 7.5% of body weight (0.075 kg per kg).
• Fatigue Index (FI): $((highest peak power – lowest peak power) / highest peak power * 100)$
  • Higher FI indicates greater fatigability.

Cunningham and Faulkner Anaerobic Capacity Test

• Protocol:
  • Maximal effort on a treadmill.
  • Treadmill set at 12.9 km/hr and 20% incline.
  • Time to exhaustion is the score.

Margaria-Kalaman Power Test (Stair Climb)

• Measures power during stair climbing.
• Calculation: $Power = [(Body weight * 9.807) * Height]/ Time$
  • Body weight in kg, height is vertical distance (m), time in seconds.

Drop Jump Test

• Measures anaerobic leg power.
• Protocol:
  • Jump off a box (20-100 cm) onto a timing mat, followed by a maximal vertical jump.

Aerobic Capacity and Max Aerobic Speed

• Ramp tests to failure (e.g., IFT, Treadmill V02 Max test).
• Measures VO2max and end speed or power output.

HIIT Session Design

• Key Variables:
  • Work modality, duration, and intensity.
  • Relief duration and intensity.
  • Number of series and time between series.

Interval Training vs. Continuous Exercise

• Interval Training: Shorter work periods at high intensity with rest intervals.
  • Allows for more high-intensity work compared to continuous exercise.
• Continuous Exercise: Long exercise period to fatigue, requiring longer recovery.

Moderate Intensity Interval Training (MIIT)

• Cycles of fast and slow walking (e.g., 3 min fast, 3 min slow).
• Benefits: May not offer the same aerobic fitness benefits as HIIT or fat metabolism benefits as continuous exercise.

High-Intensity Interval Training (HIIT)

• Intensity: 80% to >100% of VO2max or HRmax.
• Types:
  • Low-volume HIIT: <15 min of high-intensity exercise.
  • High-volume HIIT: >15 min of high-intensity exercise.
  • Sprint Interval Training (SIT): >100% maximal work rate.
• Work:Recovery Ratios: Vary from 1:1 to 1:9 (for SIT).

HIIT Adaptations

• Central & Peripheral Adaptations: Increased VO2max, stroke volume, muscle blood flow, mitochondrial function, etc.
• Metabolic adaptations: Increased muscle metabolic activity with SIT.

Examples of HIIT Regimens

• Coe regimen: Repeated fast 200m runs with short recovery.
• Tabata regimen: 20s @ 170% VO2max, 10s rest, 8 cycles.
• Gibala regimen: 60s @ 95% VO2max, 75s rest, 8-12 cycles.

Health Effects of HIIT

• Aerobic Fitness: Greater improvements compared to traditional endurance training.
• Cardiovascular Disease: Greater improvements in VO2 max for those with lifestyle-induced diseases.
• Metabolic Effects: Reduced insulin resistance and fasting blood glucose levels.
• Fat Oxidation: Improves whole-body fat oxidation.