EXSS2022 Lecture Notes - Lecture 1: High Intensity Training, Interval Training, Kickboxing

• School: University of Sydney
• Department: Exercise and Sport Science
• Course: EXSS2022
• Professor: Chin Moi Chow

Document Summary

30min+ 5 days per week - moderate intensity. 20min+ 3 days per week - vigorous. + perform activities that maintain or increase strength and endurance 2+ days per week. Range of muscle groups, rom, balance, coordination, agility, speed, power, flexibility. Process: warm up, muscle conditioning, flexibility, cool down. It: a period of work followed by a rest or recovery period. Can be varying intensities as long as it is higher intensity than the rest period. Quality training program will combine both continuous aerobic training and high intensity training. Rest periods allow the body to remove waste and work harder during the active periods. Largest improvements seen with shorter rest period than period of work (eg. 10sec on, 5sec off) Similar metabolic adaptations (vo2peak) seen in interval training program and continuous training program. Sit: sprint interval training (100% vo2 peak - may drop off towards end of interval) Hiit: high intensity interval training (80-90% vo2 peak)