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High Intensity Interval Training CONTEXT DRIVES CONTENT - Coggle Diagram
High Intensity Interval Training
CONTEXT DRIVES CONTENT
Important Definitions
LACTATE threshold: the exercise intensity at which the blood concentration of lactate and/or lactic acid begins to increase rapidly.
Critical VELOCITY/POWER (CP) - capacity to SUSTAIN a particular work rate as a function of time. One's sustainable exercise intensity, roughly over 30-60 min.
VO2 Max: maximal rate of oxygen uptake
v/pVO2 max: velocity/power at maximal oxygen uptake. example: the minimal running velocity which produces VO2 max
Formula: distance (m) / time (s) = vVO2 max
tlimvVO2 max: maximal amount of time a runner can keep going at vVO2 max
PERFORMANCE: depends on the context
GLYCOGENOLYSIS - the breakdown of the stored glycogen within our skeletal muscle. (note: restores insulin sensitivity in our cells). Fast twitch muscle fibers contain the most glycogen (sequential recruitment of fuels). Low to moderate steady state activity does not tap into Glycogenolysis.
ANAEROBIC WORK CAPACITY (W') - aka anaerobic speed or power reserve... describes theoretical finite or limited energy suply available ABOVE critical power.
Vift: velocity for the intermittent fitness test, can be
used simply as a test result and/or it can be employed to set intensities for training purposes.
Designed to allow GREATER volumes of conditioning work with less physiological strain
Purpose: to enhance physiological adaptation or outcome
Performance factor in addition to SKILLS and TACTICS (varies by sport and position)
Considerations - and further considerations within each
1: Sport Demands
2: Athlete Profiles
3 & 4: Long-Term Adaptation Targets
1) session's acute and neuromuscular resposne
2) assoc. cellular signaling
3) accumulated load arising from other sessions that constrain/dictate HIIT type
4) time needed to recover from the session
5) impact on the quality and ability to perform in subsequent sessions
TARGET: HIIT Types (physiological responses)
ANAEROBIC
Type 1
: Metabolic - (O2 System) - cardiopulmonary system and oxidative muscle fibers = SIT
Type 2
: Metabolic - (O2) + neuromuscular - same as T1 with greater neuromuscular strain = SIT, GBHIIT
Type 3
: Metabolic - (O2 + anaerobic system) - as T1 but with a large anaerobic glycolytic contribution (limited neuromuscular strain) = SIT, LIT, GBHIIT
Type 4
: Metabolic - (O2 + anaerobic) + neuromuscular - same as T3 plus high neuromuscular strain = SIT, GBHIIT, LIT, RST
AEROBIC
Type 5
: Metabolic - (Peripheral O2 + anaerobic) + neuromuscular - limited O2 with a large anaerobic glycolytic contribution and high neuromuscular = SpIT, RST
Type 6: Neuromuscular only - NOT CONSIDERED HIIT - referring typically to speed and strength training.
WEAPONS
Long Intervals
(LIT) - near VO2 max speed & power ≥90% over durations 2-5 min. Passive recovery with 2-3 min rest... active if greater than 3 min. Quality of movement needs to be maintained. Increase time to VO2 max. Elite 6-14 min / Team 8-12 min to maintain. Maximize time @ VO2 max. Used in
T3
and
T4
Short Intervals
( SIT) - most versatile. 90-105% of Vift or 100-120% of V/P int.test. Should be ≥ 10 s with active recovery (increase time at VO2 and limits drop) separated by less than a minute of recovery. Elite 6-14 min / Team 5-7 min to maintain. Used in
T1 T2 T3 T4
Repeated-Sprint Training
- 3-10 s efforts of an
all-out
maximal intensity. Large anaerobic glycolitic contribution (increase by + work period length or duration, decreasing rest period, changing modalyity) with variable recovery duration ranging from short and passive to 45% Vift or 60% V/P int.test. Used in
T3
&
T4
Sprint Interval Training
(SpIT) - All out 20-30 s efforts with a passive recovery of 1-4 min. Aerobic reliance on longer sprints or shorter duration of recovery. Rest is long enough to return aerobic system to resting levels. Hamstrings (unless with COD). Used in
T5
Game-Based HIIT
- includes small-sided games (SSG) are sport-specific game-based forms of long intervals. Systematically includes decision-making and interactions with opponents (and teammates). Balancing act between technical/tactical and physiological. 2-4 min at a sport-specific intensity of effort with passive recovery from 90 s - 4 min. Used in
T2
,
T3
, and
T5
12 Variables
1)
Intensity
- low end... critical speed or maximal lactate steady state / high end... maximal sprint speed or instantaneous peak power.
Phenotype of Individual - Slow or Fast Twitch muscle fiber predominance.
Slow Twitch (Type 1) - 1 neuron attached to about 100 muscle fibers. First to be recruited.
Moderate (Type 2A) - fairly high endurance. Approx less than 30 mins. Velocity & Strength intermediate
Hybrid (Type 2S) - contraction rate is fast, Endur. intermediate (less than 5 min), Velocity & Strength are high. Motor unit is large (Attached to more muscle fibers)
Fast Twitch (Type 2B) - contraction fast. Endur. low (less than 1 min). Motor unit is very large. 1 neuron attached to ~800 muscle fibers. Recruited when and if needed.
Proportion of muscle fibers engaged
Absolute amount (volume or size) of muscle fibers
2)
Duration
- dependent on exercise intensity. Higher the intensity = shorter duration (and conversely).
Critical Power (CP) - see defn.
Anaerobic Work Capacity (W') - see defn.
Psychology of the athlete
3) Recovery Period Intensity
Recover quicker in a given time period when the intensity is lower, and additionally, we can recover further when the recovery duration is prolonged. Looked at from the other angle, we can increase the overall workload and metabolic rate of a given HIIT session when we either increase the recovery intensity (toward critical power) or lessen our recovery duration.
4) Recovery Period Duration
5) Number of Intervals or Series
the number of interval repetitions or HIIT bouts we’re performing in a given training session,
6) Number of Interval Bout Series
7) Between-series Recovery Duration
8) Between-series Recovery Intensity
9) Total Work Performed
10) Exercise Mode & Ground Surface (for run based HIIT)
11) Environment (heat and altitude)
Heat Acclimation
response: vasodilation
response: sweating
increase sweet rate, dilute, even distribution over the body, earlier onset
cardiovascular strain
response: HR increases
response: tap into glycogen stores
Heat Acclimation - Temp (controllable), Humidy - hard to control
Goal is to increase plasma volume
25 degrees plus, 100m plus. Duration includes total time in environment (warm-up etc.)
Altitude
Hemoglobin mass (Hg mass)
Red Blood cell production
12) Athlete's Nutrition Practices
Hydration - see slides
Lower carbohydrate - reduces glycolytic capacity > increases AMPK signalling > increases mitochondria biogenesis & fat oxidation
LOAD
: stress on the body that is a product of training
Load MONITORING
maximize performance
maximize availability
increase training load tolerance
Volume component: how much?
Intensity component: how hard?
External
Load: how much work an athlete has done (ex. 15km jog). often required for programming.
Distance (volume)
Time (volume)
GPS (volume & intensity)
Power (intensity & volume)
Speed (intensity)
Internal
Load: physiological response. sometimes used for programming. Determines the training response. (ex. blood lactate)
Heart Rate
Blood Lactate
RPE
SPRINT
Training (Type 6)
Phases
Acceleration: 8.2 m/s @ 10m Contact 0.17 s
Maximal Speed: 12 m/s Contact 0.08 s
Speed Maintenance
First Law: velocity remains constant unless acted upon by external force
Second Law: acceleration = Force / Mass
Third Law: every action has equal and opposite reaction
Mechanics
increase stride length
increase stride frequency
reduce energy expenditure
Reflexes
stretch
stumble
cross extension
Concurrent
HIIT w. limited neuromuscular load prior
6hrs + breaks
schedule HIIT & Strength on opposite days
Strength before HIIT
Min volume of HIIT when maximizing Str/Power
Strategize to replenish muscle glycogen & protein between sessions