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Extreme Interval Training with Helen Vanderburg Study Guide and Exam Presented by IDEA Health and Fitness Association Published by DSWFitness
Extreme Interval Trainingwith
Helen Vanderburg
Study Guide and
Exam
Presented by IDEA Health and Fitness AssociationPublished by DSWFitness
Unconditional GuaranteeIf you are not completely satisfied with the DSWFitness correspondence course Extreme Interval Train-ing, you may exchange your course or receive a full refund, less shipping and handling charges. Materi-als 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 record-ing, 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.DisclaimerDSWFitness 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information contained in DSWFitness educational products are based upon information from various published as well as unpublished sources and merely represent general training, exercise, and health literature and practices as summarized by the authors and editors.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 informa-tion 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 guar-antees 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 Information from unpublished sources, books, research journals, and articles is not intended to replace the advice or attention of medi-cal or healthcare professionals.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.
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 ThomasCover Designer: Rafael Lopez
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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
1
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, pyra-mid, and ladder intervals with over 50 dynamic exercises and drills. These interval for-mats combine strength training, cardio conditioning, plyometrics, and functional move-ments 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 MaterialsThe 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 InstructionsThis 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.
2 Part 1
Learning ObjectivesAt 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 ContentsThe DVD is organized into chapters that you can play individually or all at once.
Chapter Description Length (approx.)
Chapter 1: Extreme Interval Training
Displays the DVD contents 34 seconds
Chapter 2: Lecture
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 thresh-old, three types of interval train-ing, and five interval variations.
38 minutes
Chapters 3: Warm-Up
Demonstrates a sample warm-up routine.
10 minutes
Chapter 4: Fartlek Training
Demonstrates five exercises that use speed play and random intervals.
10 minutes
Course Syllabus 3
Chapter Description Length (approx.)
Chapter 5: Intensive Intervals
Demonstrates six high-intensity work intervals followed by ac-tive recovery intervals.
7 minutes
Chapter 6: Pyramid Training
Demonstrates a set of car-diovascular exercises that use time-based intervals.
5 minutes
Chapter 7: Cardio-Strength Intervals
Demonstrates 1-minute alternat-ing cardiovascular and strength drills using steps and gliding disks.
14 minutes
Chapter 8:Strength Intervals
Demonstrates five exercises that target the lower body, core, and upper body.
7 minutes
Chapter 9: Partner Work
Demonstrates 1-minute cardio-strength exercises performed with partners.
5 minutes
Chapter 10: Push-Up Pyramid
Demonstrates four types of push-ups performed pyra-mid style using repetitions.
6 minutes
Chapter 11: Core Work
Demonstrates three inter-val-style core exercises us-ing partners and a tube.
4 minutes
Chapter 12: Cool-Down Stretch
Demonstrates a cool-down routine. 3 minutes
Play All 109 minutes
4 Part 1
BibliographyAnders, Mark. 2002. The Power of Plyometrics. Ace Fitness Matters.Foran, Bill. 2001. High Performance Sports Conditioning. Human Kinetics.Kane, Terry. 2001. Program Design for Enhanced Sports Performance. CanFitPro.Kravitz, Len. 1996. Circuits and Intervals. IDEA Today.MacDougall, JD, et al. 1988. Muscle performance and enzymatic adaptations to
sprint interval training. Journal of Applied Physiology.Twist, Peter. 2002. Athletic Conditioning, Fitness Trainer Canada.
About the InstructorHelen Vanderburg has over 25 years of fitness experience, is a respected international pre-senter, 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 In-structor 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 maga-zines and newspapers, including Fitness, Self, Chatelaine, Flare, and the Calgary Herald.
5
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: LectureFundamentalsDescribe 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• • •
6 Part 2
DefinitionDefine interval training: _________________________________________________________________________________
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√ 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.
BenefitsExtreme 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 moti-vated 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 maxi-mal 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).
Learning with the DVD 7
Work IntervalsWork 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.
RecoveryRecovery involves low-moderate-intensity active or passive rest or recovery segments be-tween work intervals.
Describe two types of recovery.
Active recovery: Passive recovery:
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√ Key Point: The type of recovery depends on the goals of the client and how you structure the intervals.
Cycles and SetsA cycle is the number of work/recovery intervals.
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A set is the number of groups of intervals completed per workout.
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8 Part 2
Work/Recovery RatioDefine work/recovery (or rest, relief) ratio.
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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 ahigh intensity followed by a relief interval of light jogging for 3 minutes has a 1:3work-to-recovery ratio.
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Learning with the DVD 9
MotivationList reasons people hire or train with you.
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Why do people work out?
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What do we know about elite athletes?
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10 Part 2
ThresholdsDescribe three methods to increase threshold. Include any disadvantages.
High-volume training:
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Maximum steady-state training:
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Interval training:
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Types of Interval TrainingDescribe three types of interval training.
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Learning with the DVD 11
Cardiovascular intervals:
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Interval Guidelines
Energy System Work Time Cycles Work/Relief Type of Recovery
ATP-PC 0–30 sec. 1–8 1:3 Passive
Glycolytic 30–60 sec. 5 1:3 Active
Glycolytic 60–120 sec. 6 1:2 Active
Oxidative 3–4 min. 4–6 1:2 Active
Oxidative 4–5 min. 3–4 1:1 Active
Strength intervals (circuit):
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12 Part 2
Combination cardio and strength intervals (circuit):
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Interval VariationsDefine five interval variations.
Extensive—not enough recovery for each interval:
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What is stacking fatigue?
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Learning with the DVD 13
Intensive—enough recovery for each interval:
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Fartlek—random:
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Pyramid—increasing work phase with consistent recovery:
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14 Part 2
Ladder—increasing work and recovery phases:
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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
16 Part 2
Summary of Sample Class
EquipmentThe sample class uses the following equipment:
• Step with two risers• Gliding disks• Tube
Class FormatThe sample class has the following format.
Warm-up:
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Set 1. Fartlek training (total time 5–7 minutes):
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Set 2. Intensive intervals (30 seconds, 1:1 ratio, 6 cycles):
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Set 3. Pyramid training (consistent 15 seconds recovery):
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Learning with the DVD 17
Set 4. Cardio-strength intervals (1 minute 1:1 ratio, 8 cycles):
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Set 5. Strength intervals (lower/core/upper):
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Set 6. Partner work (1:00 minute each):
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Set 7. Push-up pyramid:
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Set 8. Core (45 seconds each):
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Cool-down and stretch:
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18 Part 2
Chapter 3: Warm-upTotal time: 6–8 minutes
Warm-up exercises:
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Learning with the DVD 19
Chapter 4: Fartlek Training Total time: 5–7 minutesDetails: random intervals
Directional shuffle (follow instructor’s lead)
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Carioca (follow instructor’s lead)
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20 Part 2
Suicide (if space permits)
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Box drills
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Drop drills
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Learning with the DVD 21
Chapter 5: Intensive IntervalsDetails: 30 seconds, 1:1 ratio, 6 cycles
Ski skate—3 skates and a jump
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Hurdler knees—3 knees quick run on spot
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3 quick run with power knee
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22 Part 2
Power heel digs
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Power kick front/back
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Triple jump
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Learning with the DVD 23
Chapter 6: Pyramid TrainingDetails: Cardiovascular intervals, consistent 15 seconds recovery
15 seconds—Vertical jump
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30 seconds—Single leg hop
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45 seconds—Squat jumps
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24 Part 2
60 seconds—Lateral jumps
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45 seconds—Squat jumps
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30 seconds—Single leg hop (other leg)
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15 seconds—Vertical jumps
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Learning with the DVD 25
Chapter 7: Cardio-Strength IntervalsSetup: Position steps in rows and place gliding disks under the stepsDetails: 1 minute, 1:1 ratio, 8 cycles
Cardio—straddle runs down the line
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Strength—alternate squats off top of step
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Cardio—straddle run down the lines
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26 Part 2
Strength—alternate lunges
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Cardio—straddle runs down the line
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Strength—climbers
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Learning with the DVD 27
Cardio—straddle run down the line
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Strength—burpees
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Chapter 8: Strength IntervalsDetails: lower/core/upper body
Squat—8’s/4’s/2’s/power
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28 Part 2
Plank roll over
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Lunges—right leg only/left leg only/power
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Walking push-ups
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Stationary spider
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Learning with the DVD 29
Chapter 9: Partner WorkDetails: Combination cardio and strength intervals, 1 minute each
Single leg balance—wrestle
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Standing push-ups
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Knee slap
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30 Part 2
Chapter 10: Push-Up PyramidDetails: Strength intervals based on repetitionsEquipment: Step and gliding disks
4 plyo push-ups
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8 triceps push-ups
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12 staggered push-ups
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Learning with the DVD 31
16 side glide push-ups
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12 staggered push-ups
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8 triceps push-ups
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4 plyo push-ups
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32 Part 2
Chapter 11: Core WorkTime: 45 seconds eachEquipment: One tube shared by partners
Partner diagonal extensions
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Partner oblique rotations
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Breast stroke
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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
34 Part 2
Chapter 12: Cool-down and Stretch
Cool-down routine:
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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 Online1. Go to www.ideafit.comLog in with your username and password and select the Education tab in the “My Account” section.
2. Take the examYour 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, 10455 Pacific Center Court, San Diego, CA 92121-4339 or fax to (858) 535-8234.
Questions? Call (800) 999-4332, ext. 7 or email [email protected].
Note: To receive CECs/CEUs for this course, complete the exam and submit it for scoring within the year that you purchased the course.
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Extreme Interval Training
Exam Answer Sheet
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Date
IDEA Member Number
Name
Phone
Note: IDEA honors tests submitted by the person who purchases the course. Please do not make copies to give to others.
Exam and Evaluation 39
Extreme Interval Training Exam
1. Historically, interval training evolved from training.
a. strengthb. circuitc. cardiovasculard. 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. intensityb. hydrationc. recoveryd. 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. setb. repetitionc. work intervald. cycle
40 Part 3
5. Active recovery is not a full recovery.
a. trueb. false
6. A cycle is the number of .
a. work/recovery intervals in a setb. groups of intervals completed per workoutc. repetitions in a setd. 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 secondsb. 1 minutec. 1 minute 30 secondsd. 3 minutes
8. The most effective and easiest way to increase threshold is through training.
a. high-volumeb. maximum steady-statec. repetitived. 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 timeb. lower level of intensity for a longer period of timec. higher frequencyd. lower frequency
Exam and Evaluation 41
10. 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. glycolyticb. aerobicc. ATP-PCd. oxidative
11. When training the oxidative energy system, you can reduce the work/recov-ery ratio because the intensity is not as high.
a. trueb. false
12. A set with cycles of 15, 30, 45, 30, and 15 seconds is an example of which type of interval variation?
a. fartlekb. ladderc. pyramidd. intensive
13. is a type of interval variation that does not provide enough recovery time for the work bout.
a. intensiveb. extensivec. fartlekd. pyramid
14. The suggested work time for aerobic intervals is .
a. 3–4 minutes or 4–5 minutesb. 2–3 minutesc. 1–2 minutesd. 0–30 seconds or 30–60 seconds
42 Part 3
15. Random speed play is a characteristic of which interval variation?
a. ladderb. pyramidc. fartlekd. extensive
16. occurs when a participant stops recovering after several cycles.
a. energy productionb. slow redoxc. oxidationd. stacking fatigue
17. intervals give enough recovery for the work bout. Partici-pants can decide when they are ready to perform the next interval.
a. intensiveb. extensivec. fartlekd. pyramid
18. Marching in place after a work interval is an example of re-covery.
a. fastb. activec. slowd. passive
Exam and Evaluation 43
19. A set with cycles of 2, 4, 6, and 8 repetitions is an example of which type of interval variation?
a. pyramidb. ladderc. extensived. fartlek
20. A push-up pyramid is an example of intervals.
a. cardiovascularb. fartlekc. strengthd. extensive
45
Extreme Interval Training
Course EvaluationPlease 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 communi-cated.Level of difficulty is appropriate for a certified professional.I will use this education in my fit-ness job.I would recommend this course to another fitness professional.
Any recommendations or general comments? _____________________________________________
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What other course topics would interest you in the future? ___________________________________
_________________________________________________________________________________
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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
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, 10455 Pacific Center Court,
San Diego, CA 92121-4339, fax 858-535-8234.• Keep a copy of your Certificate of Achievement for your records.
Name ___________________________________________________________________
Title/Occupation __________________________________________________________
Address _________________________________________________________________
City State/Prov. Zip Country ____
Phone ( ) Email _____________________
Have you changed your address since you purchased this course? r Yes r No
Did you purchase this course from DSWFitness? 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.
