234. Short Duration High-Intensity Interval Training

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234. Short Duration High-Intensity Interval Training

CATEGORY: Fitness, Workout & Exercise 500 Courses

COURSE NUMBER: 01

FEES: 555/- INR only

CERTIFICATE VALIDITY: Lifetime

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Syllabus

Mass Flow Sensor Heated wire Anemometer-Mode of Operation…………………………65
Mass Flow Sensor Calibration……………………………………………………………………………66
Gas Analysers………………………………………………………………………………………………….66
Calibration of CO2 and O2 Analysers…………………………………………………………………..67
Ratings of Perceived Exertion ……………………………………………………………………………67
Blood Lactate Sampling and Measurement…………………………………………………………68
Blood Lactate Interpretation …………………………………………………………………………….69
Endurance Performance Test (Time Trial)…………………………………………………………..69
Intermittent Endurance Performance ………………………………………………………………..70
Vertical Jump…………………………………………………………………………………………………..70
Countermovement Jump ………………………………………………………………………………….71
Drop Jump………………………………………………………………………………………………………71
5 m and 20 m sprint Speed ……………………………………………………………………………….72
Wingate Test…………………………………………………………………………………………………..73
Margaria-Kalamen …………………………………………………………………………………………..74
Muscle Strength………………………………………………………………………………………………74
Subject Positioning and Set-up ………………………………………………………………………75
Isokinetic Quadriceps Femoris and Hamstring Strength Assessment ………………….76
Maximum Volitional Isometric Contraction Force…………………………………………….77
Training Indicators………………………………………………………………………………………………77
Blood Lactate Measurements……………………………………………………………………………77
Performance Measurements…………………………………………………………………………….78
Chapter IV ………………………………………………………………………………………………………………..79
Study 1………………………………………………………………………………………………………………….79
Introduction……………………………………………………………………………………………………….79
Study Aims ……………………………………………………………………………………………………..81
Study Hypotheses ……………………………………………………………………………………………82
Null Hypotheses …………………………………………………………………………………………..82
Methodology ……………………………………………………………………………………………………..83
Participants…………………………………………………………………………………………………….83
Overview of Study Design…………………………………………………………………………………83
Training Protocols……………………………………………………………………………………………84
Low Volume Short Duration High-intensity Interval Training (LS-HIT) Protocol ……84
High Volume Endurance Training (HVET) Protocol……………………………………………85
Laboratory Procedures………………………………………………………………………………………..85
Statistical Analysis ………………………………………………………………………………………………88
Results……………………………………………………………………………………………………………….89
Blood Lactate Levels During Each Individual Training Session ……………………………….89
Physiological Responses at Maximal Exercise ……………………………………………………..91
Endurance Performance Test ……………………………………………………………………………93
Blood Lactate Concentration …………………………………………………………………………….93
Running Economy ……………………………………………………………………………………………96
Summary ………………………………………………………………………………………………………..98
Chapter V …………………………………………………………………………………………………………………99
Study 2………………………………………………………………………………………………………………….99
Introduction……………………………………………………………………………………………………….99
Study Aims ……………………………………………………………………………………………………100

Study Hypotheses ………………………………………………………………………………………….100
Null Hypotheses …………………………………………………………………………………………100
Alternate Hypotheses………………………………………………………………………………….101
Methodology ……………………………………………………………………………………………………102
Participants…………………………………………………………………………………………………..102
Overview of Study Design……………………………………………………………………………….102
High Volume Endurance Training (HVET) Protocol……………………………………………..103
Low Volume Short Duration High-intensity Interval Training (LS-HIT) Protocol ……..104
Laboratory Procedures………………………………………………………………………………………105
Statistical Analysis …………………………………………………………………………………………….108
Results……………………………………………………………………………………………………………..109
Anthropometrics……………………………………………………………………………………………109
Physiological Responses at Maximal Exercise ……………………………………………………109
Blood Lactate Concentration …………………………………………………………………………..110
Running Economy ………………………………………………………………………………………….112
Running Speed and Jump Performance…………………………………………………………….114
Wingate Test…………………………………………………………………………………………………114
Endurance Performance …………………………………………………………………………………115
Summary ………………………………………………………………………………………………………116
Chapter VI ………………………………………………………………………………………………………………117
Study 3………………………………………………………………………………………………………………..117
Introduction……………………………………………………………………………………………………..117
Study Aims ……………………………………………………………………………………………………119
Study Hypotheses ………………………………………………………………………………………….119
Alternate Hypotheses………………………………………………………………………………….119
Methodology ……………………………………………………………………………………………………120
Participants…………………………………………………………………………………………………..120
Overview of Study Design……………………………………………………………………………….120
RSA Test Design……………………………………………………………………………………………..122
Laboratory Procedures………………………………………………………………………………………124
Statistical Analysis …………………………………………………………………………………………….127
Results……………………………………………………………………………………………………………..128
Anthropometrics……………………………………………………………………………………………128
Physiological and Metabolic Responses at Maximal Exercise………………………………128
Blood Lactate Concentration …………………………………………………………………………..129
Running Economy ………………………………………………………………………………………….130
Power…………………………………………………………………………………………………………..131
Running Speed ………………………………………………………………………………………………131
Strength………………………………………………………………………………………………………..132
Isokinetic Strength ……………………………………………………………………………………..132
Isometric Strength………………………………………………………………………………………134
RSA Test Correlation ………………………………………………………………………………………135
Jump Performance…………………………………………………………………………………………136
Margaria-Kalamen Test…………………………………………………………………………………..136
Running Speed ………………………………………………………………………………………………137
Blood Lactate Concentration …………………………………………………………………………..137
Summary ………………………………………………………………………………………………………138

Chapter VII ……………………………………………………………………………………………………………..139
Discussion……………………………………………………………………………………………………………139
Overview………………………………………………………………………………………………………….139
Studies 1 & 2…………………………………………………………………………………………………….140
Study 3…………………………………………………………………………………………………………….151
Conclusion ……………………………………………………………………………………………………….154
Study Limitations………………………………………………………………………………………………156
Future Direction………………………………………………………………………………………………..156
Bibliography …………………………………………………………………………………………………….157
Appendices…………………………………………………………………………………………………..17070
Appendix A ……………………………………………………………………………………………….17070
Appendix B …………………………………………………………………………………………………..196
Appendix C …………………………………………………………………………………………………..225
Appendix D …………………………………………………………………………………………………..241
Appendix E ……………………………………………………………………………………………………246

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