Advanced Cardio

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faheycg
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199220
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Advanced Cardio
Updated:
2013-02-19 16:25:03
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Advanced Cardio
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Advanced Cardio
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  1. What is interval training?
    Training in which an athlete alternates between two activities, typically requiring different speeds, degrees or effort etc.
  2. What is the difference between general interval training and H.I.I.T.?
    The 'work phases' are anaerobic during H.I.I.T.

    The 'rest phases' are anything from light movement to moderate intensity depending on the intensity and length of the 'work phases'.
  3. What are the benefits of H.I.I.T.?
    • 1) Excellent for fat-burning whilst still preserving muscle.
    • 2) More natural or 'functional'.
    • 3) Very useful for fitness for most sports.
    • 4) Increased heart efficiency.
    • 5) Releases growth hormone.
    • 6) Better blood sugar / insulin control.
    • 7) Less monotonous which can lead to better client adherence.
    • 8) Leads to better use of O2.
  4. What are 5 examples of H.I.I.T.?
    • 1) Tabata Training
    • 2) Fartlek
    • 3) Ascending Intervals
    • 4) Descending Intervals
    • 5) Pyramid Intervals
  5. Describe Tabata Training.
    Warm Up

    • 20 seconds intense work phase
    • 10 second recovery phase
    • Repeat x 8 times

    Cool Down
  6. Describe Fartlek Training.
    • Translated from Swedish, meaning 'Speed Play'.
    • It is a mixture of continuous training with aerobic and anaerobic intervals.
    • For example, you might run for 10 mins, sprint for 30 seconds, walk for 2 minutes, jog slowly for 5 minutes, the sprint again. . . ..may use hills inclines etc.
    • A typical Fartlek session will last around 45 minutes.
    • Free / unstructured.
    • Originally running based.
  7. What are the 4 variables we can use in intervals?
    • 1. Speed.
    • 2. Resistance.
    • 3. Incline.
    • 4. Time.
  8. Give an example of an Ascending Interval.
    In an Ascending Interval the intensity goes up during the session eg. increasing speed and/or resistance

    • Warm Up
    • 2 mins fast / 1 min rest
    • 90 seconds faster / 1 min rest
    • 75 seconds faster / 1 min rest
    • 60 seconds faster / 1 min rest
    • 45 seconds faster / 1 min rest
    • 30 seconds faster / 1 min rest
    • 20 seconds faster / 1 min rest
    • Cool Down
  9. Give an example of a Descending Interval.
    Intensity starts high and comes down during the session e.g. decreasing speed and/or resistance etc.

    • Warm Up
    • (30 seconds fast / 1 min rest) x 2
    • 45 seconds slower / 1 min rest
    • 1 min slower / 1 min rest
    • 75 seconds slower / 1 min rest
    • 90 seconds slower / 1 min rest
    • 2 mins slower / 1 min rest
    • Cool Down
  10. Give an example of a Pyramid Interval.
    In a pyramid interval the intensity ascends to a peak point and then descends e.g.. increase and then decrease speed and/or resistance etc.

    • Warm Up
    • 2 mins fast / 1 min rest
    • 90 seconds faster / 1 min rest
    • 60 seconds faster / 1 min rest
    • (30 seconds faster / 1 min rest) x 2
    • 60 seconds slower / 1 min rest
    • 90 seconds slower / 1 min rest
    • 2 mins slower / 1 min rest
    • Cool Down
  11. What are the aims of Aerobic Training?
    • 1) To develop speed and power.
    • 2) To develop your Anaerobic Threshold - the ability to repeatedly perform high intensity work.
    • 3) To decrease recovery time.
    • 4) Quicker removal of lactic acid from muscles.
    • 5) Prolong the onset of fatigue.
  12. What are the aims of Aerobic Training?
    • 1) To increase oxygen uptake.
    • 2) To increase the muscle's ability to use oxygen.
    • 3) To increase the body's endurance base.
    • 4) To decrease recovery time.

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