The Science And Application Of High Intensity Interval Training

3d ago
2 Views
0 Downloads
5.79 MB
61 Pages
Last View : Today
Last Download : n/a
Upload by : Amalia Wilborn
Transcription

The Science andApplication of High IntensityInterval TrainingSPRINZ CONFERENCE NOV 2019Dr. Dan PlewsHead of Physical Performance Emirates Team New ZealandLead Physiologist Canoe Racing New Zealand (Women's Program)AUT University Research Fellow

High-Intensity Interval Training

TOPICS1.What is High-Intensity Interval Training?2.Incorporating HIIT into a Concurrent Training Program.3.Physiological targets of HIIT.4.HIIT Prescriptions.5.HIIT Manipulations6.Take home points.

1. High-Intensity Interval Training?

Buchheit M, Laursen PB. High-intensity interval training,solutions to the programming puzzle: Part I:cardiopulmonary emphasis. Sports Med. 2013May;43(5):313-38. Buchheit M, Laursen PB. High-intensity interval training,solutions to the programming puzzle. Part II: anaerobicenergy, neuromuscular load and practical applications.Sports Med. 2013 Oct;43(10):927-54.

What is High-Intensity Interval Training (HIIT)?“Exercise consisting ofrepeated bouts ofhigh-intensity workperformed above thelactate threshold (aperceived effort of ‘hard’or greater) or criticalspeed/power,interspersed by periodsof low-intensity exerciseor complete rest”.

HIIT – Just one piece of the performance puzzle, but often animportant one

Athlete psychologicalstateDesired physiological objectivesFormat of the HIIT sessione.g. metabolism involved,amount of neuromuscular load,integration of sport-specific skills,cognitive load,volume and intensityTraining periodization-Daily plan-Micro cycle-Meso/macro cycle

Performance – Context isImportant

StrengthSpeedEndurance

StrengthSpeedEndurance

StrengthSpeedEndurance

StrengthSpeedEndurance

Relative Contribution of Physical Performance

Fitness Being fitter/faster can’t guarantee success Not being fit/fast enough can be a problem Skills Players interactions Game insights (decision making) Physical capacities:cope with the demands of the matchexecute their tactical roles efficientlyFit with the game model of the team

What is most important forperformance in your sport?

2. Incorporating HIIT into aConcurrent Training Program

Concurrent Training and the ‘Interference Effect’

Mechanisms for the ‘Interference Effect’

Bush J; Plews, DJ; Kilding, AE; Olen, R; and Laursen, PBUnder Review6 HrUpper BodyResistance21 HrHIIT 3 x 30” (12’)6 HrUpper BodyResistanceLIT (75’)21 HrLIT (75’)HIIT 3 x 30” (12’)

“These data suggestthat a standard RTsession minimallyimpacts the HRV ofelites athletes, but mayprime theirneuromuscular system,allowing them to betterperform quality HIITsessions on the sameday, rather than thefollowing day.

StrengthStrengthSpeedSpeedEnduranceEnduranceWhat is your priority?

3. Physiological Targets of HIIT

HIIT precision

4. HIIT Prescriptions

HIIT TYPES Short Intervals Long Intervals Repeated Sprint Training Sprint Interval Training Game-based Training

HIIT TYPES Short Intervals Long Intervals Repeated Sprint Training Sprint Interval Training Game-based Training

SHORT INTERVALS

LONG INTERVALS4-6 x 3’ @BEST POWER, 3’rest

SPRINT INTERVAL TRAINING6 x 20 sec MAX! 4 min recovery

REPEATED SPRINT TRAININGExample 5” Sprint/15” restX4-9reps

5. HIIT Manipulations.

HIIT MANIPULATION: PHYSIOLOGYIntervals take place at or above the anaerobicthreshold, and we have a finite capacity for totalwork in this zone, known as W’1 High-intensity intervals deplete W’ Rest allows W’ to be partially restored Fundamental HIIT manipulations – intervalintensity and duration, rest intensity and duration- dictate the depletion and recovery of W’, andtherefore the possible work output for theremainder of the session1Jones, A.M. & Vanhatalo, A. Sports Med 47(S1): 65-78, 2017

INCREASEIntensity ofrepDuration of repRecoverybetweenrepsDECREASEIntensity of repDuration of repRecovery between reps

6. Take home points.

TAKE HOME POINTS Context before Content! Placement of HIIT within a training plan is key. What is your priority? Physiological aspects such as aerobic, anaerobic and neuromuscular, can betargeted using different HIIT Types. Long intervals, short intervals, repeated sprint training and sprint intervaltraining all have differing physiological targets (context before content) However, all interval types can be manipulated to emphasize specificphysiological targets to some degree.

The Science of High-IntensityInterval TrainingPromo: SPRINZ for 20% discount onall HIIT Science courses.

Physiological aspects such as aerobic, anaerobic and neuromuscular, can be targeted using different HIIT Types. Long intervals, short intervals, repeated sprint training and sprint interval training all have differing physiological targets (context before content) However, all interval types can be manipulated to emphasize specific

Related Documents:

May 02, 2018 · D. Program Evaluation ͟The organization has provided a description of the framework for how each program will be evaluated. The framework should include all the elements below: ͟The evaluation methods are cost-effective for the organization ͟Quantitative and qualitative data is being collected (at Basics tier, data collection must have begun)

On an exceptional basis, Member States may request UNESCO to provide thé candidates with access to thé platform so they can complète thé form by themselves. Thèse requests must be addressed to esd rize unesco. or by 15 A ril 2021 UNESCO will provide thé nomineewith accessto thé platform via their émail address.

Chính Văn.- Còn đức Thế tôn thì tuệ giác cực kỳ trong sạch 8: hiện hành bất nhị 9, đạt đến vô tướng 10, đứng vào chỗ đứng của các đức Thế tôn 11, thể hiện tính bình đẳng của các Ngài, đến chỗ không còn chướng ngại 12, giáo pháp không thể khuynh đảo, tâm thức không bị cản trở, cái được

Glossary of Social Security Terms (Vietnamese) Term. Thuật ngữ. Giải thích. Application for a Social Security Card. Đơn xin cấp Thẻ Social Security. Mẫu đơn quý vị cần điền để xin số Social Security hoặc thẻ thay thế. Baptismal Certificate. Giấy chứng nhận rửa tội

Food outlets which focused on food quality, Service quality, environment and price factors, are thè valuable factors for food outlets to increase thè satisfaction level of customers and it will create a positive impact through word ofmouth. Keyword : Customer satisfaction, food quality, Service quality, physical environment off ood outlets .

More than words-extreme You send me flying -amy winehouse Weather with you -crowded house Moving on and getting over- john mayer Something got me started . Uptown funk-bruno mars Here comes thé sun-the beatles The long And winding road .

Le genou de Lucy. Odile Jacob. 1999. Coppens Y. Pré-textes. L’homme préhistorique en morceaux. Eds Odile Jacob. 2011. Costentin J., Delaveau P. Café, thé, chocolat, les bons effets sur le cerveau et pour le corps. Editions Odile Jacob. 2010. Crawford M., Marsh D. The driving force : food in human evolution and the future.

Le genou de Lucy. Odile Jacob. 1999. Coppens Y. Pré-textes. L’homme préhistorique en morceaux. Eds Odile Jacob. 2011. Costentin J., Delaveau P. Café, thé, chocolat, les bons effets sur le cerveau et pour le corps. Editions Odile Jacob. 2010. 3 Crawford M., Marsh D. The driving force : food in human evolution and the future.

MARCH 1973/FIFTY CENTS o 1 u ar CC,, tonics INCLUDING Electronics World UNDERSTANDING NEW FM TUNER SPECS CRYSTALS FOR CB BUILD: 1;: .Á Low Cóst Digital Clock ','Thé Light.Probé *Stage Lighting for thé Amateur s. Po ROCK\ MUSIC AND NOISE POLLUTION HOW WE HEAR THE WAY WE DO TEST REPORTS: - Dynacó FM -51 . ti Whárfedale W60E Speaker System' .

Phần II: Văn học phục hưng- Văn học Tây Âu thế kỷ 14- 15-16 Chương I: Khái quát Thời đại phục hưng và phong trào văn hoá phục hưng Trong hai thế kỉ XV và XVI, châu Âu dấy lên cuộc vận động tư tưởng và văn hoá mới rấ

Lời Nói Đầu K inh Bát-Nhã (Prajna) đƣợc lƣu hành rất sớm tại Ấn độ. Khoảng 700 năm sau khi Phật diệt độ (cuối thế kỷ II đầu thế kỷ III Tây lịch), lúc Bồ-tát Long Thọ

UNESCO in consultation with thé National Commission for UNESCO as well as b non- overnmental or anizations NGOs in officiai artnershi with UNESCO. Nominations must focus on a s ecific ESD ro'ect or ro ramme. Each Member State or NGO can make u to three nominations for an édition of thé Pri

1.2. Chương Trình 0% Lãi Suất Ưu Đãi Mua Sắm không áp dụng cho Chủ thẻ Tín Dụng Thương Mại. The Installment Plan With 0% Interest is not applicable for HSBC Business Credit Card. 1.3. Loại tiền tệ được sử dụng trong Chương Trình 0% L

For centuries, Baccarat has been privileged to create masterpieces for royal households throughout the world. Honoring that legacy we have imagined a tea service as it might have been enacted in palaces from St. Petersburg to Bangalore. Pairing our menus with world-renowned Mariage Frères teas to evoke distant lands we have

HƯỚNG DẪN LỰA CHỌN DÂY & CÁP HẠ THẾ DÂY & CÁP HẠ THẾ A/ LỰA CHỌN DÂY & CÁP : Khi chọn cáp, khách hàng cần xem xét những yếu tố sau: - Dòng điện định mức - Độ sụt áp - Dòng điện ngắn mạch - Cách lắp đặt - Nhiệt độ môi trường hoặc nhiệt độ đất

Science Color & Light Delta Science Module (DSM) 4 Science Mixtures & Solutions Kit Full Option Science System (FOSS) 5 Science Landforms Kit Full Option Science System (FOSS) 5 Science Variables Kit Full Option Science System (FOSS) 5 Science Environments Full Option Science System (FOSS) 5 Science Oceans Delta Science Module (DSM) 5

Publisher Name S. Chand & Company Ltd. No. Subject Series Title Grade ISBN Book Title 1 Science Science for 9th & 10th 9 9789384319588 Part 3 - Biology 2 Science Science for 9th & 10th 9 9789384319601 Part 1 - Physics 3 Science Science for 9th & 10th 9 9789384319595 Part 2 - Chemistry 4 Science Science for 9th & 10th 10 9789352530489 Part 1 - Physics 5 Science Science for 9th & 10th 10 .

SCIENCE Science 6 Science 7 Science 8 Physical Science Biology Chemistry Physics Environmental Science Integrated Science I Integrated Science II Integrated Science III SOCIAL STUDIES Social Studies 6 Middle School New Mexico History Social Studies 8 U.S. History and Geography World History and Geography Modern World History U.S. Government .

14 Science Cambridge Primary Science Year 6 9781471884177 Hodder Cambridge Primary Science Teacher's Pack 6 15 Science Checkpoint Science Year 7 9781444126037 Cambridge Checkpoint Science Student's Book 1 16 Science Checkpoint Science Year 7 9781444143805 Cambridge Checkpoint Science Teacher's Resource Book 1 .

6. Lakhmir Singh’s Science for Class 8 7. Science for Ninth Class (Part 1) PHYSICS 8. Science for Ninth Class (Part 2) CHEMISTRY 9. Science for Tenth Class (Part 1) PHYSICS 10. Science for Tenth Class (Part 2) CHEMISTRY 11. Science for Tenth Class (Part 3) BIOLOGY 12. Rapid Revision in Science (A Question-Answer Book for Class X) 13. Science .