Extreme Interval Training

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1 Extreme Interval Training with Helen Vanderburg Study Guide and Exam Presented by IDEA Health and Fitness Association Published by DSWFitness

2 A special thanks to our course reviewers. Erin Garvin, MS Pilates and Yoga Instructor/Owner Personal Pilates and Yoga with Erin Garvin Salem, VA Kristen Heck, MS Health Educator, Fitness Consultant Inland Northwest Health Services Spokane, WA Barry Lifton, MBA Group Exercise Instructor Suncoast YMCA Spring Hill, FL Marlon Rimando, MD Consultant mprmd, Inc. Aiea, HI Managing Editor and Text Designer: Karen Thomas Cover Designer: Rafael Lopez Unconditional Guarantee If you are not completely satisfied with the DSWFitness correspondence course Extreme Interval Training, you may exchange your course or receive a full refund, less shipping and handling charges. Materials must be returned unmarked and intact to our office within 30 days of receiving them. All refunds will be made in the same payment method as received. Copyright 2009 by Desert Southwest Fitness, Inc. All rights reserved. No part of this work may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying and recording, or by any information storage or retrieval system, except as may be expressly permitted by the 1976 Copyright Act or in writing by the publisher. Disclaimer DSWFitness educational products are informational only. The data and information contained in DSWFitness educational products are based upon information from various published as well as unpublished sources and merely represent general training, exercise, and health literature and practices as summarized by the authors and editors. Care has been taken to confirm the accuracy of the information presented and to describe generally accepted practice. However, the author and publisher are not responsible for errors or omissions or for any consequences from application of the information in the educational products. As publisher and distributor of educational products DSWFitness makes no guarantees or warranties, express or implied, regarding the currentness, completeness, or scientific accuracy of this information, nor does the publisher/distributor guarantee or warrant the fitness, marketability, efficacy, or accuracy of this information for any particular purpose. Information from unpublished sources, books, research journals, and articles is not intended to replace the advice or attention of medical or healthcare professionals. This summary is also not intended to direct anyone s behavior or replace anyone s independent professional judgment. If you have a problem with your health, before you embark on any health, fitness, or sports training program, including the programs herein, please seek advice and clearance from a qualified medical or healthcare professional. The publishers have made every effort to trace the copyright holders for borrowed material. If they have inadvertently overlooked any, they will be pleased to make necessary arrangements at the first opportunity.

3 Contents Part 1 Course Syllabus 1 Course Materials 1 Course Instructions 1 Learning Objectives 2 DVD Contents 2 Bibliography 4 About the Instructor 4 Part 2 Learning with the Extreme Interval Training DVD 5 Part 3 Exam and Evaluation 35 Exam Answer Sheet 37 Extreme Interval Training Exam 39 Course Evaluation 45 Certificate Information 46 iii

5 Part 1 Course Syllabus Welcome to the correspondence course Extreme Interval Training. The goal of this course is to explain the fundamentals of interval training a system that is based on repeated workloads interspersed with periods of rest to maximize training time and results. This course describes the physiology of interval training and demonstrates innovative training formats, including extensive, intensive, fartlek, pyramid, and ladder intervals with over 50 dynamic exercises and drills. These interval formats combine strength training, cardio conditioning, plyometrics, and functional movements that you can mix and match to create a challenging workout for your participants. Learn to bump up the intensity with these innovative and energetic exercises. Course Materials The Extreme Interval Training course materials are as follows: IDEA s Extreme Interval Training DVD with Helen Vanderburg. This study guide, which also includes the course exam and evaluation. Course Instructions This course is self-directed, which enables you to work at your own pace without the help of an instructor. We recommend that you complete the course and take the exam within the year you purchased the course. The following sequence is an effective way to complete the course. 1. Learn Watch all of the chapters on the DVD. 2. Practice Replay the DVD and use your study guide to take notes and apply the information. 3. Test Complete the exam, course evaluation, and certificate information. For successful completion, a minimum of 16 out of 20 points (80%) must be achieved on the exam. Instructions for taking the exam are on page 35. 1

6 2 Part 1 Learning Objectives At the completion of this course you will be able to: Describe the history and benefits of interval training. Define work interval, work/recovery ratio, cycles, and sets. Explain when to use active versus passive recovery. Describe advantages and disadvantages of three methods of increasing threshold. Outline guidelines for performing anaerobic and aerobic intervals. Provide examples of cardiovascular, strength, and combination intervals. Describe the characteristics of five interval variations. DVD Contents The DVD is organized into chapters that you can play individually or all at once. Chapter Description Length (approx.) Chapter 1: Extreme Interval Training Chapter 2: Lecture Chapters 3: Warm-Up Chapter 4: Fartlek Training Displays the DVD contents Discusses the history and benefits of interval training and defines terms such as work interval, work/ recovery ratio, cycles, and sets. Describes two types of recovery, three methods of increasing threshold, three types of interval training, and five interval variations. Demonstrates a sample warm-up routine. Demonstrates five exercises that use speed play and random intervals. 34 seconds 38 minutes 10 minutes 10 minutes

7 Course Syllabus 3 Chapter Description Length (approx.) Chapter 5: Intensive Intervals Chapter 6: Pyramid Training Chapter 7: Cardio-Strength Intervals Chapter 8: Strength Intervals Chapter 9: Partner Work Chapter 10: Push-Up Pyramid Chapter 11: Core Work Chapter 12: Cool-Down Stretch Demonstrates six high-intensity work intervals followed by active recovery intervals. Demonstrates a set of cardiovascular exercises that use time-based intervals. Demonstrates 1-minute alternating cardiovascular and strength drills using steps and gliding disks. Demonstrates five exercises that target the lower body, core, and upper body. Demonstrates 1-minute cardio-strength exercises performed with partners. Demonstrates four types of push-ups performed pyramid style using repetitions. Demonstrates three interval-style core exercises using partners and a tube. Demonstrates a cool-down routine. Play All 7 minutes 5 minutes 14 minutes 7 minutes 5 minutes 6 minutes 4 minutes 3 minutes 109 minutes

8 4 Part 1 Bibliography Anders, Mark The Power of Plyometrics. Ace Fitness Matters. Foran, Bill High Performance Sports Conditioning. Human Kinetics. Kane, Terry Program Design for Enhanced Sports Performance. CanFitPro. Kravitz, Len Circuits and Intervals. IDEA Today. MacDougall, JD, et al Muscle performance and enzymatic adaptations to sprint interval training. Journal of Applied Physiology. Twist, Peter Athletic Conditioning, Fitness Trainer Canada. About the Instructor Helen Vanderburg has over 25 years of fitness experience, is a respected international presenter, and owns Heavens Fitness Club in Calgary, Canada. She has been recognized for her outstanding contribution to the fitness industry, receiving the 2005 IDEA Fitness Instructor of the Year, the 2006 and 1996 Can-Fit-Pro Presenter of the Year, the 1996 IDEA Program Director of the Year, the 2001 Women of Vision award, and the 2001 Mall Peepre National Fitness Leadership Memorial award. Helen brings a wealth of experience to her presentations as a business owner, instructor trainer, writer, video producer, elite athlete, and past world-champion synchronized swimmer. She is an honored member of the Canadian Sports Hall of Fame and the International Aquatic Hall of Fame. Helen is the developer of the Fusion Fitness Training mind/body certification and is a master trainer for Nautilus Health and Fitness Group, Schwinn Cycling, Gravity by efi Sports Medicine, BOSU, and Body Bar. Helen is also a fitness columnist for numerous magazines and newspapers, including Fitness, Self, Chatelaine, Flare, and the Calgary Herald.

9 Part 2 Learning with the Extreme Interval Training DVD Instructions for viewing the Extreme Interval Training DVD are as follows: Watch all of the chapters on the DVD. Replay each chapter and complete the following learning activities. Chapter 2: Lecture Fundamentals Describe ways to organize intervals. Key Points: Interval training is all about increasing exercise intensity so that people can do more physical work for longer periods of time. You can use the same format and adjust the exercises to make the workout harder or easier for the client. This goal is a maximum workout in a minimum amount of time. History Evolved from cardiovascular training Originated in the 1930s with German coach Woldemar Gershler 5

10 6 Part 2 Definition Define interval training: Key Points: A system of conditioning involving repeated work stress interspersed with periods of relief. Premise is that an individual can perform a greater volume of work by breaking the workout into intense bouts of effort interspersed with bouts of recovery. Benefits Extreme interval training: Increases caloric expenditure. Enhances capacity for fat and carbohydrate utilization. Develops aerobic and anaerobic energy systems. Provides sports-specific conditioning. Improves cardiorespiratory fitness and the ability to manage lactic acid. Other benefits include: Ease of design and incorporation of multilevel abilities. Less potential for overuse injury. Variety. An individual can produce a greater amount of work in a single training session if the work bouts are spaced between periods of rest or recovery. For instance, a highly motivated athlete may be able to maintain near maximal intensity exercise for 10 minutes before becoming too exhausted to continue. Yet, if the athlete were to work at near maximal intensity for 3 minutes interspersed with 3 minutes recovery periods, the pace can be maintained for an hour before experiencing the same degree of fatigue (MacDougall et. al 1981).

11 Learning with the DVD 7 Work Intervals Work intervals are segments of high-intensity work effort that usually last between 10 seconds to 3 minutes. The work interval should involve an effort of 80% or higher of maximum heart rate (MHR) or a rating of 8/9 on the 1 10 perceived exertion scale. Recovery Recovery involves low-moderate-intensity active or passive rest or recovery segments between work intervals. Describe two types of recovery. Active recovery: Passive recovery: Key Point: The type of recovery depends on the goals of the client and how you structure the intervals. Cycles and Sets A cycle is the number of work/recovery intervals. A set is the number of groups of intervals completed per workout.

12 8 Part 2 Work/Recovery Ratio Define work/recovery (or rest, relief) ratio. Example: A work/recovery ratio of 1 to 3 means that the recovery period is three times as long as the work interval. For instance, a 1-minute work interval of anaerobic exercise at a high intensity followed by a relief interval of light jogging for 3 minutes has a 1:3 work-to-recovery ratio.

13 Learning with the DVD 9 Motivation List reasons people hire or train with you. Why do people work out? What do we know about elite athletes?

14 10 Part 2 Thresholds Describe three methods to increase threshold. Include any disadvantages. High-volume training: Maximum steady-state training: Interval training: Types of Interval Training Describe three types of interval training.

15 Learning with the DVD 11 Cardiovascular intervals: Interval Guidelines Energy System Work Time Cycles Work/Relief Type of Recovery ATP-PC 0 30 sec :3 Passive Glycolytic sec. 5 1:3 Active Glycolytic sec. 6 1:2 Active Oxidative 3 4 min :2 Active Oxidative 4 5 min :1 Active Strength intervals (circuit):

16 12 Part 2 Combination cardio and strength intervals (circuit): Interval Variations Define five interval variations. Extensive not enough recovery for each interval: What is stacking fatigue?

17 Learning with the DVD 13 Intensive enough recovery for each interval: Fartlek random: Pyramid increasing work phase with consistent recovery:

18 14 Part 2 Ladder increasing work and recovery phases:

19 Learning with the DVD 15 Planning Chart Use the following chart to design an extreme interval training workout. Your specific design will be preceded by a warm-up and end with a cool-down and stretch. Cardio Strength Combo Extensive intervals Intensive intervals Fartlek Pyramids Ladder

20 16 Part 2 Summary of Sample Class Equipment The sample class uses the following equipment: Step with two risers Gliding disks Tube Class Format The sample class has the following format. Warm-up: Set 1. Fartlek training (total time 5 7 minutes): Set 2. Intensive intervals (30 seconds, 1:1 ratio, 6 cycles): Set 3. Pyramid training (consistent 15 seconds recovery):

21 Learning with the DVD 17 Set 4. Cardio-strength intervals (1 minute 1:1 ratio, 8 cycles): Set 5. Strength intervals (lower/core/upper): Set 6. Partner work (1:00 minute each): Set 7. Push-up pyramid: Set 8. Core (45 seconds each): Cool-down and stretch:

22 18 Part 2 Chapter 3: Warm-up Total time: 6 8 minutes Warm-up exercises:

23 Learning with the DVD 19 Chapter 4: Fartlek Training Total time: 5 7 minutes Details: random intervals Directional shuffle (follow instructor s lead) Carioca (follow instructor s lead)

24 20 Part 2 Suicide (if space permits) Box drills Drop drills

25 Learning with the DVD 21 Chapter 5: Intensive Intervals Details: 30 seconds, 1:1 ratio, 6 cycles Ski skate 3 skates and a jump Hurdler knees 3 knees quick run on spot 3 quick run with power knee

26 22 Part 2 Power heel digs Power kick front/back Triple jump

27 Learning with the DVD 23 Chapter 6: Pyramid Training Details: Cardiovascular intervals, consistent 15 seconds recovery 15 seconds Vertical jump 30 seconds Single leg hop 45 seconds Squat jumps

28 24 Part 2 60 seconds Lateral jumps 45 seconds Squat jumps 30 seconds Single leg hop (other leg) 15 seconds Vertical jumps

29 Learning with the DVD 25 Chapter 7: Cardio-Strength Intervals Setup: Position steps in rows and place gliding disks under the steps Details: 1 minute, 1:1 ratio, 8 cycles Cardio straddle runs down the line Strength alternate squats off top of step Cardio straddle run down the lines

30 26 Part 2 Strength alternate lunges Cardio straddle runs down the line Strength climbers

31 Learning with the DVD 27 Cardio straddle run down the line Strength burpees Chapter 8: Strength Intervals Details: lower/core/upper body Squat 8 s/4 s/2 s/power

32 28 Part 2 Plank roll over Lunges right leg only/left leg only/power Walking push-ups Stationary spider

33 Learning with the DVD 29 Chapter 9: Partner Work Details: Combination cardio and strength intervals, 1 minute each Single leg balance wrestle Standing push-ups Knee slap

34 30 Part 2 Chapter 10: Push-Up Pyramid Details: Strength intervals based on repetitions Equipment: Step and gliding disks 4 plyo push-ups 8 triceps push-ups 12 staggered push-ups

35 Learning with the DVD side glide push-ups 12 staggered push-ups 8 triceps push-ups 4 plyo push-ups

36 32 Part 2 Chapter 11: Core Work Time: 45 seconds each Equipment: One tube shared by partners Partner diagonal extensions Partner oblique rotations Breast stroke

37 Learning with the DVD 33 Additional exercise ideas (not shown on the DVD): Flexion curls Extension prone thoracic extension Lateral flexion side plank Flexion oblique curls Extension prone leg lifts Lateral flexion other side plank

38 34 Part 2 Chapter 12: Cool-down and Stretch Cool-down routine:

39 Part 3 Exam and Evaluation Instructions Only one person may receive continuing education credits for this exam. This is an open book exam. Select the best possible answer for each test question. Score your answers on the Exam Answer Sheet. Keep a copy of your exam for your records. Taking Your Exam Online 1. Go to Log in with your username and password and select the Education tab in the My Account section. 2. Take the exam Your exam will be scored automatically. You must achieve a minimum of 80% correct to pass. If you do not pass the exam, you can retake it. 3. Print your Certificate of Completion Once you have passed your exam, complete the Course Evaluation and print your Certificate of Completion. Your completed CEC course history is saved under the Education tab in the My Account section. You can log in to reprint your certificates at a later date. Mailing or Faxing Your Exam Use black ink on all faxed materials. Return only the Exam Answer Sheet, Course Evaluation, and Certificate Information to IDEA Health and Fitness Association, Pacific Center Court, San Diego, CA or fax to (858) Questions? Call (800) , ext. 7 or contact@ideafit.com. Note: To receive CECs/CEUs for this course, complete the exam and submit it for scoring within the year that you purchased the course. 35

41 Extreme Interval Training Exam Answer Sheet Date IDEA Member Number Name Phone 1. A B C D 11. A B C D 2. A B C D 12. A B C D 3. A B C D 13. A B C D 4. A B C D 14. A B C D 5. A B C D 15. A B C D 6. A B C D 16. A B C D 7. A B C D 17. A B C D 8. A B C D 18. A B C D 9. A B C D 19. A B C D 10. A B C D 20. A B C D Note: IDEA honors tests submitted by the person who purchases the course. Please do not make copies to give to others. 37

43 Exam and Evaluation 39 Extreme Interval Training Exam 1. Historically, interval training evolved from training. a. strength b. circuit c. cardiovascular d. fartlek 2. The premise of interval training is that an individual can perform a greater volume of work by doing intense bouts of effort interspersed with bouts of. a. intensity b. hydration c. recovery d. diversity 3. A work interval should involve an effort of of maximum heart rate. a. 65% b. 70% c. 75% d. 80% or higher 4. A is a high-intensity work effort that usually lasts between 10 seconds and 3 minutes. a. set b. repetition c. work interval d. cycle

44 40 Part 3 5. Active recovery is not a full recovery. a. true b. false 6. A cycle is the number of. a. work/recovery intervals in a set b. groups of intervals completed per workout c. repetitions in a set d. sets in a workout 7. Given a 1:3 work-to-recovery ratio, if a participant completes 30 seconds of an intense work interval, what is the recovery time? a. 30 seconds b. 1 minute c. 1 minute 30 seconds d. 3 minutes 8. The most effective and easiest way to increase threshold is through training. a. high-volume b. maximum steady-state c. repetitive d. interval 9. The goal of interval training is to be able to perform more work at a. a. higher level of intensity for a longer period of time b. lower level of intensity for a longer period of time c. higher frequency d. lower frequency

45 Exam and Evaluation Which cardiovascular energy system is primarily trained given the following interval guidelines: 0 30 seconds work time, 1:3 work/recovery ratio, and passive recovery? a. glycolytic b. aerobic c. ATP-PC d. oxidative 11. When training the oxidative energy system, you can reduce the work/recovery ratio because the intensity is not as high. a. true b. false 12. A set with cycles of 15, 30, 45, 30, and 15 seconds is an example of which type of interval variation? a. fartlek b. ladder c. pyramid d. intensive 13. is a type of interval variation that does not provide enough recovery time for the work bout. a. intensive b. extensive c. fartlek d. pyramid 14. The suggested work time for aerobic intervals is. a. 3 4 minutes or 4 5 minutes b. 2 3 minutes c. 1 2 minutes d seconds or seconds

46 42 Part Random speed play is a characteristic of which interval variation? a. ladder b. pyramid c. fartlek d. extensive 16. occurs when a participant stops recovering after several cycles. a. energy production b. slow redox c. oxidation d. stacking fatigue 17. intervals give enough recovery for the work bout. Participants can decide when they are ready to perform the next interval. a. intensive b. extensive c. fartlek d. pyramid 18. Marching in place after a work interval is an example of recovery. a. fast b. active c. slow d. passive

47 Exam and Evaluation A set with cycles of 2, 4, 6, and 8 repetitions is an example of which type of interval variation? a. pyramid b. ladder c. extensive d. fartlek 20. A push-up pyramid is an example of intervals. a. cardiovascular b. fartlek c. strength d. extensive

49 Extreme Interval Training Course Evaluation Please mail this evaluation to IDEA along with your answer sheet. Thank You. Definitely Agree Agree No Opinion Disagree Definitely Disagree The learning objectives were well defined. The course appropriately met the learning objectives. The course content was useful for my work. The concepts are clearly communicated. Level of difficulty is appropriate for a certified professional. I will use this education in my fitness job. I would recommend this course to another fitness professional. Any recommendations or general comments? What other course topics would interest you in the future? How do you prefer to receive home study courses? (check all that apply) Correspondence that is written (like this course) Online courses only available on the Internet CD-ROM courses that have audio or visuals plus written coursework Videotaped courses DVD courses What is your primary occupation in fitness? personal trainer group fitness instructor program/fitness director other 45

50 Extreme Interval Training Certificate Information Legibly print your name as you would like it to appear on your Certificate of Achievement. Place a check mark next to each of the certification(s) you are renewing. This information is necessary for you to receive a Certificate of Achievement. Return only the Exam Answer Sheet(s), Course Evaluation, and Certificate Information. Use black ink when faxing. Fax or mail to: IDEA Health & Fitness Association, Pacific Center Court, San Diego, CA , fax Keep a copy of your Certificate of Achievement for your records. Name Title/Occupation Address City State/Prov. Zip Country Phone ( ) Have you changed your address since you purchased this course? Did you purchase this course from DSWFitness? r Yes r No r Yes r No CECs Certification Association.3 ACE American Council on Exercise 3 ACSM American College of Sports Medicine 3 AEA Aquatic Exercise Association 3 BCRPA British Columbia Recreation & Parks Association.3 COPS-KT Council on Professional Standards for Kinesiotherapy 3 ISSA International Sports Sciences Association.3 NASN National Association of Sports Nutrition 1.5 NCSF National Council on Strength and Fitness 3 NETA National Exercise Trainers Association.5 NFPT National Federation of Professional Trainers TBA NSCA-CC National Strength and Conditioning Association Certification Commission 3 NSPA National Strength Professionals Association 3 W.I.T.S. World Instructor Training Schools 3 YMCA Young Men s Christian Association 3 Certification not listed, or not certified If your association has not pre-approved this course, you may petition your association for the CECs. If not completing online, you must fax or mail these pages: Answer Sheet, Course Evaluation, and Certificate Information.

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