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HMS, BM EQ-Bank 789 MC

A researcher is studying the physiological responses to different training protocols and observes the following results:

Training Protocol 1:

  • 4 - 6 × 30 second all-out sprints
  • 4 minutes of complete rest between efforts
  • Total session time: 25 minutes

Training Protocol 2:

  • 6 - 10 × 2-minute intervals at 85% maximum heart rate
  • 1 minute active recovery between intervals
  • Total session time: 30 minutes

Which of the following correctly identifies these training protocols?

  1. Protocol 1 is SIT, Protocol 2 is HIIT
  2. Protocol 1 is SIT, Protocol 2 is continuous training
  3. Protocol 1 is HIIT, Protocol 2 is SIT
  4. Protocol 1 is continuous training, Protocol 2 is HIIT
Show Answers Only

\(A\)

Show Worked Solution

Consider Option A: 

  • Protocol 1 features very short (30-second), all-out maximum efforts with long recovery periods (4 minutes), which is characteristic of Sprint Interval Training (SIT).
  • Protocol 2 features longer work intervals (2 minutes) at high but not maximal intensity (85% maximum heart rate) with shorter recovery periods, which is characteristic of High Intensity Interval Training (HIIT).

Other Options:

  • B is incorrect: Protocol 2 cannot be continuous training because it includes recovery intervals; continuous training involves sustained activity without rest periods.
  • C is incorrect: Protocol 1 cannot be HIIT because it involves shorter, maximal effort work intervals with longer recovery periods, unlike the longer work intervals at submaximal intensity typical of HIIT.
  • D is incorrect: Protocol 1 cannot be continuous training because it involves distinct work and recovery intervals, not the sustained activity characteristic of continuous training.

\(\Rightarrow A\)