HIIT - Training Method

Question 1

What does HIIT stand for?

Answer 1

High intensity interval training

Question 2

What is a HIIT training session definition

Answer 2

High intensity interval training is a form of training that includes work periods of high intensity exercise interspersed with periods of passive or low intensity recovery.

Question 3

List three benefits of HIIT Training

Answer 3

1. Time efficient form of exercise (can be done in less than 20 minutes)
2. Can improve aerobiv fitness in 2-12 weeks of traing
3. Greater enjoyment and motivation as there may be variety

Question 4

What are some chronic adaptations that HIIT Training provides

Answer 4

• Increased a-vO2 difference
• Increased stroke volume
• Increased maximal cardiac output
• Increased blood volume
• Decresed resting and submaximal heart rate

Question 5

What are the things that must be included when setting up a HIIT session?

Answer 5

• Intensity
• Type
• Repetitions
• Work period
• Recovery period
• Type of recovery

Question 6

What intensity is HIIT training sessions carried out at?

Answer 6

• 90-100% Max Heart Rate

Question 7

How many repetitions are acceptable for a HIIT session?

Answer 7

4-12 repetitions

Question 8

What is the acceptable range of work period in a HIIT session?

Answer 8

30 seconds to 4 minutes

Question 9

What is the acceptable range of recovery period in a HIIT session?

Answer 9

30 seconds to 4 minutes

Question 10

Provide an example of a safe sample answer for a HIIT session

Answer 10

Type: Running
Intensity: 95% max Heart Rate
Repetitions: 4
Work Period: 2 minutes
Recovery Period: 1 minute
Type of recovery: Passive recovery

Question 11

What are the acceptable types of recovery for a HIIT session?

Answer 11

Active or passive recovery is acceptable