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Test Powering with Intervals (HIIT)
Agenda
1st QUESTION: What is the main mechanism on which HIIT is based?
Meticulous heart rate control
Increased muscle flexibility
Reduced oxygen consumption
Exclusive weight training
2nd QUESTION: What percentage of maximum heart rate is mentioned as anaerobic threshold?
Below sixty percent of maximum heart rate
Around seventy percent of maximum heart rate
Above eighty-five percent of maximum heart rate
Staying in an exclusively aerobic zone
3rd QUESTION: What happens to muscles when operating at extreme anaerobic threshold?
Rapid glycogen depletion and lactic acid buildup
Immediate increase in adipose tissue
Decreased anabolic hormone secretion
Lower energy demand by muscles
QUESTION 4: How is a basic HIIT routine structured according to the text?
Continuous sessions without breaks
Always passive breaks
Identical time ratio for all levels
Mathematical alternation between bursts of work and breaks
QUESTION 5: What protocol is mentioned as an example of an effort-rest relationship for advanced athletes?
Applicable only with own body weight
Always requires long periods of rest
Does not allow adaptations for different levels
Tabata protocol compressing maximum effort with minimal rests
QUESTION 6: What positive endocrine effect does the text highlight about HIIT?
Causes exclusively loss of muscle mass
Stimulates massive secretion of growth hormone and protects muscle mass
Overrides metabolic response
Significantly decreases endocrine activity
7th QUESTION: What precautions should be taken by people with joint or heart problems?
It is completely safe for everyone
It is recommended to avoid all types of machines
People with joint or heart problems should approach with extreme caution and prefer low-impact machines
Ignoring weekly recovery times is inconsequential
8th QUESTION: What preventive measure is considered imperative before performing HIIT?
Deep joint warm-up is not necessary
It is imperative to perform a deep joint warm-up and to respect recovery times to avoid overtraining
No risk of overtraining
Only the increase of sessions reduces the wear and tear of the central nervous system
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