Learning outcome: identify and describe a interval training program Success Criteria: Be able to describe what a interval training program should consist.

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Presentation transcript:

Learning outcome: identify and describe a interval training program Success Criteria: Be able to describe what a interval training program should consist of? Be able to apply the principles and components of fitness to a interval training program..

 Interval training involves times of work followed by times of slower work or rest.  It is an exercise strategy that is intended to improve performance with short training sessions. The term can refer to any cardiovascular workout.

 Work at high-intensity to push your Heart rate to its THR Zone for a short period with an interval of partial recovery before working again.  Fat burning cardiovascular activity  THR zone between 60-80% MHR  The rest intervals should be long enough to allow your heart rate to drop within 40-60% of your maximum.

 Cycling  Running  Rowing

 Walk-back sprinting is another example of interval training for runners, in which one sprints a short distance.  They then walk back to the starting point (this is known as the recovery period) - to repeat the sprint a certain number of times.

Set distance for different events (running) Size of bike for physical differences Manageable gear on bike. F- train more often. I – faster shuttles. T – more shuttles. T- change activity of shuttle, e.g. Running to skipping 5 minute jog – 2 minute run. Recover with 2 minutes walk,allow short time between sprints and longer between sets use of treadmill for runners / rowing machine for rowers stroke variety for swimmers. Cycling in a higher gear Rowing machine – higher resistance Different terrain / hills for running

ATP –CP Exercise seconds Rest seconds 4 reps 2-4 sets Work to rest ratio 1:10 5min rest between each set. Anaerobic system Exercise seconds Rest seconds Work to rest ratio 1:3 4 reps 2 sets. 5min rest between each set. Aerobic system Exercise 15 seconds- 3min Rest 1-5minutes Work to rest ratio 1:1 reps sets minimal rest between sets.

 The heart is strengthened  More capillaries are formed  More oxygen can be taken up, which helps to break down the lactic acid in your muscles.

AAlways eat a healthy diet and do regular exercise and be proud to say...