HIIT and SAQ training Flashcards
1
Q
Define HIIT training
A
Short intervals of maximum intensity exercise followed by intervals of recovery.
(Anaerobic exercise followed by aerobic recovery)
2
Q
Give an example of a HIIT session
A
Sprint for 10 seconds, recover for 10 seconds (Repeat x8)
3
Q
What is HIIT training used for?
A
- Fat burning
- Glucose metabolism
- Aerobic & anaerobic endurance
4
Q
How does HIIT improve aerobic and anaerobic endurance?
A
- AGS produces lactic acid
- Performer reaches lactate threshold, continuing to exercise allows them to improve their lactate tolerance through buffering.
- Improved anaerobic endurance and aerobic endurance due to delaying OBLA
5
Q
What are the 3 variables you can alter in a HIIT session?
A
- Frequency
- Time
- Intensity
6
Q
What is SAQ training?
A
Used to improve multidirectional movement through developing the neuromuscular system, because it leads to a decreased amortisation phase.
7
Q
What does SAQ training improve?
A
- Speed
- Coordination
- Balance
- Agility
- Flexibility
8
Q
Define speed
A
How fast someone can move over a certain distance
9
Q
Define agility
A
The ability to change direction at speed
10
Q
Give examples of exercises within an SAQ session
A
- Foot ladders
- Mini hurdles
- Zig zags
- Cones
Anything anaerobic; of high intensity and short duration
