HIIT

Question 2

Describe HIIT

Answer 2

High-Intensity Interval Training
- Near maximal effort
- Elicits 80% max HR
- Rest Periods

Question 3

Define MICT

Answer 3

Moderate Intensity Continuous Training:
- Exercise performed continuous manner
- Lower intensity than HIIT

Question 4

Describe SIT

Answer 4

Sprint Interval Training
- VO2max Intensity
- All-out effort
- REst periods

Question 5

Which skeletal muscle adaptations occur from interval training?

Answer 5

• Mitochondrial response: enzyme levels; electron transport chain complexes
• Changes each fiber type
• Muscle capillary density

Question 6

What regulates substrate metabolism during submaximal exercise?

Answer 6

• skeletal muscle mitochondrial density

Question 7

What does an increase in mitochondrial content promote?

Answer 7

• Increase reliance on fat oxidation
• Proportional decrease in carb oxidation

Question 8

Which techniques are used for investigating the effects of exercise on skeletal muscle mitochondria?

Answer 8

• Changes in signaling proteins
• Gene Expression
• Mitochondrial protein synthesis rate
• Enzyme content
• Volume of mitochondria (microscope)
• Oxidative Phosphorylation Capacity

Question 9

How quickly can Citrate Synthase Activity increase after HIIT or SIT sessions?

Answer 9

• 24hr after 1 session

Question 10

How much does Citrate Synthase and Cytochrome C Oxidase increase by following 6-7 sessions of HIIT or SIT?

Answer 10

• 25-35%

Question 11

What happens when exercise duration and intensity are held constant regarding mitochondrial content?

Answer 11

• Plateau after 5 days of training

Question 12

What happens to mitochondrial content when intensity continues to increase progressively?

Answer 12

• Rises for at least several weeks

Question 13

What does evidence suggest about exercise intensity?

Answer 13

Cellular stress occurs in proportion to exercise intensity:
- Greater metabolic response to high-intensity exercise compared to moderate

Question 14

Explain the study that shows superior mitochondrial adaptation from interval compared to continuous

Answer 14

• Counterweighted, single-leg cycling
• study adaptations in same subject
• 10 young men
• 6 sessions HIIT 1 leg
• 6 session MICT other leg
• Matched total work
• 2 weeks

Question 15

Describe the differences between MICT and HIIT when matched for work

Answer 15

• Skeletal muscle capillarization greater in MICT
• Skeletal mitochondrial density greater for HIIT
• VO2max greater for HIIT

Question 16

What can exercise training do for individuals with type 2 diabetes? What is not known about it?

Answer 16

• Improve glycaemic control
• Unknown optimal training regimen

Question 17

What is the acute response of the pancreas to exercise bouts?

Answer 17

• Decrease Insulin Secretion
• Increase Glucagon Secretion

Question 18

What is the acute response of the liver to exercise bouts?

Answer 18

• Increase in Glucose Release

Question 19

What is the acute response of adipose tissue to exercise bouts?

Answer 19

• Increase in Triacylglycerol Breakdown
• Increase in NEFA Release

Question 20

How does HIT compare to MICT with glycaemic improvement?

Answer 20

HIT
- Confer superior glycaemic improvement with lower time commitment

Question 21

How do athletes achieve training in a low carbohydrate state?

Answer 21

• Fast overnight: reduce glycogen content/lowers carb available
• Training 2/day: depletes muscle glycogen from first bout
• Sleep Low: both above; reduced muscle glycogen by training, reduced liver glycogen by fasting

Question 22

Why would someone train in low carb availability?

Answer 22

Type 2 Diabetes
- Superior Glycaemic improvements
- High-intensity after meal
- low-intensity fasted conditions

Question 23

what are the benefits of strength training for glycemic control?

Answer 23

• promotes skeletal muscle hypertrophy and increases strength,
• more powerful contractions fuelled by glycolysis and supported by higher lactate dehydrogenase content

Question 24

what are the benefits of aerobic training for glycemic control?

Answer 24

• enhances cardiovascular function
• promotes skeletal muscle mitochondrial biogenesis
• improving exercise endurance

Question 25

which type of training helps with glycemic control?

Answer 25

all training types improve skeletal muscle glucose transport and glycogen synthesis capacity, expanding glycogen stores and improving glycaemic control