Discuss how HIIT training can be modified for different fitness levels in a group fitness class. (6 marks)
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Sample Answer
Beginner
- Modifications include longer active recovery periods (1:2 work:rest ratio) and lower intensity work intervals (75-80% max HR).
- Example: 30 seconds work/60 seconds recovery.
Intermediate
- Effectively train using 1:1 work:rest ratios with increased work intensity (80-85% max HR).
- Example: 40 seconds work/40 seconds recovery.
Advanced
- Successfully utilise shorter recovery periods (2:1 work:rest ratio) and near-maximal work intervals (85-95% max HR).
- Example: 40 seconds work/20 seconds recovery.
Differing fitness levels
- Exercise selection modifications effectively cater to different fitness levels.
- Example: beginners perform step-ups while advanced participants perform box jumps.
- Monitoring intensity through Rate of Perceived Exertion (RPE) proves effective for individual effort regulation within group setting.
Show Worked Solution
Sample Answer
Beginner
- Modifications include longer active recovery periods (1:2 work:rest ratio) and lower intensity work intervals (75-80% max HR).
- Example: 30 seconds work/60 seconds recovery.
Intermediate
- Effectively train using 1:1 work:rest ratios with increased work intensity (80-85% max HR).
- Example: 40 seconds work/40 seconds recovery.
Advanced
- Successfully utilise shorter recovery periods (2:1 work:rest ratio) and near-maximal work intervals (85-95% max HR).
- Example: 40 seconds work/20 seconds recovery.
Differing fitness levels
- Exercise selection modifications effectively cater to different fitness levels.
- Example: beginners perform step-ups while advanced participants perform box jumps.
- Monitoring intensity through Rate of Perceived Exertion (RPE) proves effective for individual effort regulation within group setting.