Analyse how the immediate physiological responses to high-intensity interval training differ from those during continuous moderate-intensity training. In your answer, address cardiac, respiratory, and metabolic responses. (12 marks)
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Sample Answer
Heart rate
- HIIT
- HR rises to near-maximum levels during work intervals
- Partially recovers during rest periods, creating a fluctuating pattern.
- CMIT
- Steady elevated heart rate maintained throughout the session.
Stroke volume
- HIIT
- Reaches high levels during intense work intervals when the heart contracts forcefully.
- Decreases during recovery periods.
- CMIT
- Increases to a moderate level and remains relatively consistent throughout the session.
Cardiac output
- HIIT
- Alternates between very high levels during work intervals and moderate levels during recovery
- CMIT
- Steady moderate cardiac output throughout training.
Blood pressure
- HIIT
- Sharp increases during work intervals with incomplete recovery between intervals
- CMIT
- Moderate but stable increase in blood pressure.
Breathing rate
- HIIT
- Becomes very rapid during intense work intervals
- Remains elevated during recovery periods as the body attempts to restore oxygen levels.
- CMIT
- Increases to a moderate level that matches the steady exercise intensity.
Oxygen consumption
- HIIT
- Repeatedly switches between very high demands during work intervals and recovery periods where the body attempts to repay oxygen deficit.
- CMIT
- Establishes a steady oxygen consumption that matches the consistent workload.
Lactate production
- HIIT
- Exceeds the body’s ability to remove it during intense intervals, causing lactate to accumulate throughout the session
- CMIT
- Production and removal remain relatively balanced, maintaining lactate at lower steady levels.
Energy systems
- HIIT
- Heavily relies on both aerobic and anaerobic energy systems during the intense intervals.
- CMIT
- Primarily uses the aerobic energy system throughout the session.
Muscle fibre recruitment
- HIIT
- Activates both slow-twitch and fast-twitch muscle fibres during high-intensity intervals
- CMIT
- Predominantly recruits slow-twitch, fatigue-resistant fibres.
Recovery patterns
- HIIT
- The body requires longer to return to resting levels due to greater physiological disruption
- CMIT
- Typically occurs more quickly since physiological systems weren’t pushed to their limits.
Show Worked Solution
Sample Answer
Heart rate
- HIIT
- HR rises to near-maximum levels during work intervals
- Partially recovers during rest periods, creating a fluctuating pattern.
- CMIT
- Steady elevated heart rate maintained throughout the session.
Stroke volume
- HIIT
- Reaches high levels during intense work intervals when the heart contracts forcefully.
- Decreases during recovery periods.
- CMIT
- Increases to a moderate level and remains relatively consistent throughout the session.
Cardiac output
- HIIT
- Alternates between very high levels during work intervals and moderate levels during recovery
- CMIT
- Steady moderate cardiac output throughout training.
Blood pressure
- HIIT
- Sharp increases during work intervals with incomplete recovery between intervals
- CMIT
- Moderate but stable increase in blood pressure.
Breathing rate
- HIIT
- Becomes very rapid during intense work intervals
- Remains elevated during recovery periods as the body attempts to restore oxygen levels.
- CMIT
- Increases to a moderate level that matches the steady exercise intensity.
Oxygen consumption
- HIIT
- Repeatedly switches between very high demands during work intervals and recovery periods where the body attempts to repay oxygen deficit.
- CMIT
- Establishes a steady oxygen consumption that matches the consistent workload.
Lactate production
- HIIT
- Exceeds the body’s ability to remove it during intense intervals, causing lactate to accumulate throughout the session
- CMIT
- Production and removal remain relatively balanced, maintaining lactate at lower steady levels.
Energy systems
- HIIT
- Heavily relies on both aerobic and anaerobic energy systems during the intense intervals.
- CMIT
- Primarily uses the aerobic energy system throughout the session.
Muscle fibre recruitment
- HIIT
- Activates both slow-twitch and fast-twitch muscle fibres during high-intensity intervals
- CMIT
- Predominantly recruits slow-twitch, fatigue-resistant fibres.
Recovery patterns
- HIIT
- The body requires longer to return to resting levels due to greater physiological disruption
- CMIT
- Typically occurs more quickly since physiological systems weren’t pushed to their limits.