Specialised training: HIIT & SAQ

Question 1

What does HIIT improve?

Answer 1

Speed, aerobic endurance.

Question 2

Define HIIT?

Answer 2

• Fixed periods of high intensity exercise followed by fixed periods of rest.
• Anaerobic exercise (ATP-PC + AGS) followed by aerobic recovery (Aerobic system).

Question 3

An example of an HIIT session?

Answer 3

E.g. sprint for 20 seconds, recover for 10 seconds (x8)

Question 4

What is HIIT training used for?

Answer 4

• Fat burning (high calorie usage).
• Glucose metabolism.
• Aerobic & anaerobic endurance-why?

Question 5

Aerobic & anaerobic endurance- why?

Answer 5

Anaerobic- AGS- Lactic acid- Lactate threshold- Buffering/ lactate tolerance- Improved anaerobic endurance- improved aerobic endurance (delayed OBLA= higher VO2 max).

Question 6

Overloading your HIIT session

Answer 6

1. Frequency= more times a week.
2. Intensity= higher intensity (measured by lactate sampling).
3. Time= length of session.
4. Type.

Question 7

What does SAQ stand for?

Answer 7

Speed, Agility, Quickness training.

Question 8

Define SAQ training

Answer 8

• SAQ training is used to improve multi-directional movement through developing the neuromuscular system.

Question 9

What does SAQ training develop?

Answer 9

Speed, coordination, balance, flexibility and agility (shorter amortisation phase).

E.g. WA on a centre pass- to dodge and get free from the WD in order to receive the ball.

Question 10

Define speed

Answer 10

• How fast someone can move over a certain distance.
• Speed= Distance/ Time.

Question 11

Define agility

Answer 11

• The ability to change direction at speed.

Question 12

What does a SAQ session consist of?

Answer 12

• Anaerobic- ATP-PC/ AGS
• High intensity, short duration= absence of oxygen.
• Includes:
  1. Foot ladders
  2. Zig zag runs
  3. Foot hurdles
  4. Poles
  5. Cones
  6. Balls can be introduced to make it specific.