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    Topic 8 - Interval Training (Compatibility Mode)

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    The document discusses interval training, including defining key terms like work and relief intervals. It provides details on constructing an interval training program, such as determining which energy systems to target, selecting the activity and interval durations. The document also covers choosing relief intervals to target specific energy systems, applying progressive overload over time, and using interval training 2-3 times per week to improve fitness while balancing workload to avoid overtraining.

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    Topic 8 - Interval Training (Compatibility Mode)

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    JohannaMaizun
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    The document discusses interval training, including defining key terms like work and relief intervals. It provides details on constructing an interval training program, such as determining which energy systems to target, selecting the activity and interval durations. The document also covers choosing relief intervals to target specific energy systems, applying progressive overload over time, and using interval training 2-3 times per week to improve fitness while balancing workload to avoid overtraining.

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    Topic 8 - Interval Training [Compatibility Mode]

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    The document discusses interval training, including defining key terms like work and relief intervals. It provides details on constructing an interval training program, such as determining which energy systems to target, selecting the activity and interval durations. The document also covers choosing relief intervals to target specific energy systems, applying progressive overload over time, and using interval training 2-3 times per week to improve fitness while balancing workload to avoid overtraining.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    55 views3 pages

    Topic 8 - Interval Training (Compatibility Mode)

    Uploaded by

    JohannaMaizun
    The document discusses interval training, including defining key terms like work and relief intervals. It provides details on constructing an interval training program, such as determining which energy systems to target, selecting the activity and interval durations. The document also covers choosing relief intervals to target specific energy systems, applying progressive overload over time, and using interval training 2-3 times per week to improve fitness while balancing workload to avoid overtraining.

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    of 3

    LABORATORY CLASS DISCUSSION

    TOPIC 8 • Questioning subjects.


    • Decision of work to rest ratio.
    INTERVAL TRAINING • Type of relief (recovery) to use.
    – work or rest relief.
    • Outcome in regard to difficulty for subjects.

    INTERVAL TRAINING CONSTRUCTING AN INTERVAL


    NOMENCLATURE TRAINING PROGRAM (ITP)
    • 1. Determine which energy system(s) need to be
    • Work bout or work interval improved.*
    • Exercise bout or exercise interval • 2. Select the type of activity (exercise) to be used
    • Effort phase during the work interval (specificity).
    • Relief or relief interval • 3. Select the correct rate and distance (time) of
    the work interval.*
    • Rest or rest interval • 4. Select the number of repetitions and sets to be
    • Recovery or recovery phase used.
    • Work relief & rest relief • 5. Select the type and duration of the relief
    interval.*
    • Active & passive recovery
    • 6. Include progressive overload into the training
    program.

    Source: Fox, E.L., & Mathews, D.K. (1974). Interval training: Conditioning for sports and general fitness. Philadelphia: W.B. Saunders Company.
    Source: Fox, E.L., & Mathews, D.K. (1974). Interval training: Conditioning for sports and general fitness. Philadelphia: W.B. Saunders Company.

    1
    Source: Fox, E.L., & Mathews, D.K. (1974). Interval training: Conditioning for sports and general fitness. Philadelphia: W.B. Saunders Company. Source: Foss, M.L., & Keteyian, S.J. (1998). Fox’s physiological basis for exercise and sport (6th ed.). Boston: WCB McGraw-Hill.

    CHOICE OF RELIEF INTERVAL


    • Rest relief is usually chosen for training the
    ATP-PC & O2 systems.
    – allows PCr resynthesis.*
    – minimizes lactic acid accumulation.
    • Work relief is usually the method of choice
    for training the glycolytic (LA) system.
    – restricts PCr resynthesis.
    – stresses anaerobic glycolysis.
    – excellent for lactate tolerance work.
    – used when goal is to improve buffering of H+.
    Source: Foss, M.L., & Keteyian, S.J. (1998). Fox’s physiological basis for exercise and sport (6th ed.). Boston: WCB McGraw-Hill.

    DURATION OF RELIEF INTERVAL


    • For ATP-PC system
    – time to allow significant PCr resynthesis.
    – subsequent work intervals are usually commenced
    before full PCr resynthesis.
    – usually follows 1:3 work: rest ratio or greater.
    • Often set up to allow HR to return to:
    – ~ 150 bpm between repetitions.
    – ~ 120 bpm between sets.
    • Normally very short when training the O2 system.
    – work: rest ratio usually 1:1 or less.
    – sometimes as low as 10 - 15 seconds with work
    durations in excess of 1.5 minutes.*
    Source: Wilmore, J.H., & Costill, D.L. (1999). Physiology of sport and exercise (2nd ed.). Champaign: Human Kinetics.

    2
    FREQUENCY OF INTERVAL
    PROGRESSIVE OVERLOAD
    TRAINING
    • How is it achieved in ITPs? • 2-3 sessions per week shown to improve all
    • Achieved by gradually increasing the intensity of energy systems.
    the workouts over the course of the ITP.
    • Only small extra improvements with 4 or 5
    • The intensity of the session can be increased by: days per week.
    – 1. ↑ the intensity of the work intervals.
    – need to balance % improvement against time
    – 2. ↓ the duration of the relief (recovery) intervals.
    required.
    – 3. ↑ the number of sets per workout.
    – 4. A combination of the above. • Elite athletes usually train more frequently.
    – need to be cognizant of potential for over-
    training.

    MAINTENANCE OF FITNESS

    • Once a significant level of fitness has been


    achieved through interval training a lower
    volume of work may be undertaken for
    maintenance purposes.
    – once per week is adequate.*
    – intensity of maintenance work must remain
    high.

    Source: Fox, E.L., & Mathews, D.K. (1974). Interval training: Conditioning for sports and general fitness. Philadelphia: W.B. Saunders Company.

    REFERENCES
    • Foss, M.L., & Keteyian, S.J. (1998). Fox’s
    physiological basis for exercise and sport (6th
    ed.). Boston: WCB McGraw-Hill.
    • Fox, E.L., & Mathews, D.K. (1974). Interval
    training: Conditioning for sports and general
    fitness. Philadelphia: W.B. Saunders Company.
    • Wilmore, J.H., & Costill, D.L. (1999). Physiology
    of sport and exercise (2nd ed.). Champaign:
    Human Kinetics.
    Source: Fox, E.L., & Mathews, D.K. (1974). Interval training: Conditioning for sports and general fitness. Philadelphia: W.B. Saunders Company.

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