, 2016

UNIT NO. H4VM 35

Graded Unit 2

THE EFFECTS OF HIGH INTENSITY INTERMITTANT

TRAINING ON THE PERFORMANCE OF AN
ENDURANCE ATHLETE
Joanne Copland

Unit No. H4VM 35

Graded Unit 2 Planning Paper
The Effects of High Intensity Intermittent Training on The Performance of an
Endurance Athlete
Joanne Copland

Introduction and client selection

The following study is based on an endurance athlete following a 12 week
intervention that consists of following only High Intensity
Intermittent Training (HIIT), and record the effects it has on the athletes performance
High Intensity Intermittent Exercise (HIIE) is a form of interval training consisting of
short bouts of all-out activity separated by rest periods of between 20 seconds and 5
minutes. It is a low volume strategy for producing gains in aerobic power and
endurance normally associated with longer training bouts. (Finn 2001)
HIIT is also called High Intensity Intermittent training (HIIE) or low volume sprint
Recent research shows that the cardiovascular adaptations that occur with HIIT are
similar, and in some cases superior to those that occur with continuous endurance
training (Helgerud et al 2007).
This form of training has recently become popular within the fitness industry,
because of its time efficiency. VO2max is probably the single most important factor
determining success in an aerobic endurance sport" (HELGERUD et al., 2007)
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Unit No. H4VM 35

Graded Unit 2 Planning Paper
The Effects of High Intensity Intermittent Training on The Performance of an
Endurance Athlete
Joanne Copland

The athletes aerobic endurance can be predicted by the Coopers test.

The Cooper Test (Cooper 1968) will be used to monitor the development of the
athlete's aerobic endurance and to obtain an estimate of their VO2 max.
The athlete selected for the case study is a 37 year old female who is looking to
improve her performance. This year she has ran the Edinburgh Marathon, The
Scottish half marathon, the Great Edinburgh 10K, and Total Warrior 12K. Her current
training consists of 2 sessions of endurance running, and a Spin class per week. Her
next marathon is in April 2017.
She is prepared to replace her current training with 3 days of HIIT which will be
Spread across the week for the duration of the 12 week intervention; according to
the ACSM guidelines for HIIT. The HIIT protocol will be decided after fitness
testing is complete, to ensure the intensity level is suitable.

Unit No. H4VM 35

Graded Unit 2 Planning Paper
The Effects of High Intensity Intermittent Training on The Performance of an
Endurance Athlete
Joanne Copland

Aims
The aim of the study is to measure the effects HIIT has on the performance of the
endurance athlete.

Objectives
1. Carry out Health screening followed by static fitness tests, in accordance with
ACSM guidelines, and nutritional interview
2. Coopers test, to measure VO2Max

Unit No. H4VM 35

Graded Unit 2 Planning Paper
The Effects of High Intensity Intermittent Training on The Performance of an
Endurance Athlete
Joanne Copland

3. 12 week (HIIT) protocol

4. Retest at week 4, 8 and 12
5. SMARTGOALS set for participant
6. Nutritional analysis from interview/My Fitness Pal
7. Compare findings with previous research
8. Write main paper
9. Evaluate findings and write evaluation
10. Present findings
Research Methods

Case study design is appropriate for the 12 week intervention; it will allow gathering
of relevant data to compare with previous research.
I will health screen and static test both athletes, test their aerobic endurance and
V02Max, using the Coopers test. This will give me the information to choose the
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Unit No. H4VM 35

Graded Unit 2 Planning Paper
The Effects of High Intensity Intermittent Training on The Performance of an
Endurance Athlete
Joanne Copland

most suitable protocol. I will test the athlete at the beginning, at week 4, 8, and finally
at the end of the 12 weeks, to review progress. Data will be collected from the tests
and a diary from the training sessions. Participant will use My Fitness Pal, to keep
track of diet. The following tests will be carried out:
RHR
Blood pressure
BMI
Lung function,
Cardiovascular Testing: 12 minute Coopers run

I will be using a combination of Qualitative and Quantitative data:

5

Unit No. H4VM 35

Graded Unit 2 Planning Paper
The Effects of High Intensity Intermittent Training on The Performance of an
Endurance Athlete
Joanne Copland

Quantitive data will come from the static testing and the coopers test results. This will
allow to see if performance has improved.
Qualitative will come from, session diaries, nutritional interview.
Primary Sources will include information from diaries, my fitness pal, and the fitness
test results, and results from the intervention. The secondary sources will be used
from previous research paper for comparisons.
Ethical and legal issues:
Informed consent and Par Q, medical questionnaire (Appendix 1)

Negotiated client brief

Email was sent to both potential participants, outlining the case study, what is
involved and what their participation would entail (Appendix11)
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Unit No. H4VM 35

Graded Unit 2 Planning Paper
The Effects of High Intensity Intermittent Training on The Performance of an
Endurance Athlete
Joanne Copland

The references and additional bibliography will contribute to the project, by giving
information from previous research papers, which I can compare with the result of
this case study.

Task
Source Athletes
Training Facility Approval

Time
6 weeks
6 weeks
7

Actual Time
7 weeks
10 weeks

Unit No. H4VM 35

Graded Unit 2 Planning Paper
The Effects of High Intensity Intermittent Training on The Performance of an
Endurance Athlete
Joanne Copland

Topic Research
Write Planning Paper

10 weeks
2 weeks

Familiarisation
Static Tests

1 hour
1 hour

Nutritional interview
Dynamic test
Retest 4,8,12 weeks
Developing stage
Evaluation stage

1 hour
1 hour
3 sessions of 1 hour
12 weeks
3 weeks

12 weeks
10 days

Unit No. H4VM 35

Graded Unit 2 Planning Paper
The Effects of High Intensity Intermittent Training on The Performance of an
Endurance Athlete
Joanne Copland

Resources
Gym access, agreed with manager verbally, and the use of the fitness testing
equipment
Treadmill
Stationary bike
Scales
Height measure
Library
Ecore
Internet Access

Unit No. H4VM 35

Graded Unit 2 Planning Paper
The Effects of High Intensity Intermittent Training on The Performance of an
Endurance Athlete
Joanne Copland

Printer
My fitness pal
Heart rate monitor
Peak flow meter

Contingency Planning
If participant withdraws form study, I have another athlete willing to participate; he
will be screened and tested before intervention begins. Access to the gym I work at
has been verbally agreed, but as a backup I have emailed the manager at North
Berwick Leisure to ask for use of gym.(Appendix 11)
Unit& Project Evaluation Criteria

10

Unit No. H4VM 35

Graded Unit 2 Planning Paper
The Effects of High Intensity Intermittent Training on The Performance of an
Endurance Athlete
Joanne Copland

The references and additional bibliography will contribute to the project, by giving
information from previous research, which I can compare with the result of this case
study.
Word count 852

References
Bibliography
Gibala, M.J., Little, J.P., Van Essen, M., Wilkin, G.P., Burgomaster, K.A., Safdar, A.,
Raha, S. and Tarnopolsky, M.A. (2006) Short-term sprint interval versus traditional
endurance training: Similar initial adaptations in human skeletal muscle and exercise
performance, The Journal of Physiology, 575(3), pp. 901911. doi:
10.1113/jphysiol.2006.112094.
HELGERUD, J., H??YDAL, K., WANG, E., KARLSEN, T., BERG, P., BJERKAAS, M.,
SIMONSEN, T., HELGESEN, C., HJORTH, N., BACH, R. and HOFF, J. (2007)
Aerobic high-intensity intervals improve V??O2max more than moderate training,
11

Unit No. H4VM 35

Graded Unit 2 Planning Paper
The Effects of High Intensity Intermittent Training on The Performance of an
Endurance Athlete
Joanne Copland

Medicine & Science in Sports & Exercise, 39(4), pp. 665671. doi:
10.1249/mss.0b013e3180304570.
TABATA, I., NISHIMURA, K., KOUZAKI, M., HIRAI, Y., OGITA, F., MIYACHI, M. and
YAMAMOTO, K. (1996) Effects of moderate-intensity endurance and high-intensity
intermittent training on anaerobic capacity and ??VO2max, Medicine & Science in
Sports & Exercise, 28(10), pp. 13271330. doi: 10.1097/00005768-19961000000018.
Zuhl, M. and Kravitz, L. (2012) HIIT Vs continuous endurance Training: Battle of the
Aerobic Titans, Idea Fitness Journal, .
(No Date) Available at:
http://www.exerciseregister.org/images/documents/codeofethicalconduct.pdf
(Accessed: 7 November 2016).

12

Unit No. H4VM 35

Graded Unit 2 Planning Paper
The Effects of High Intensity Intermittent Training on The Performance of an
Endurance Athlete
Joanne Copland

Appendix 1
Bibliography
Effects of moderate intensity endurance and high-intensity intermittent training on
anaerobic capacity and VO2max (1996) Medicine& Science in Sports &Exercise ,
28(10), pp. 13271330.
Finn, C. (2001) Effects of High-intensity Intermittent Training on Endurance
Performance , SPORTSCIENCE, .
Gibala, M.J. (2006) Short-term sprint interval versus traditional endurance training:
similar initial adaptations in human skeletal muscle and exercise performance , The
Journal of physiology , .
HELGERUD, J., H??YDAL, K., WANG, E., KARLSEN, T., BERG, P., BJERKAAS, M.,
SIMONSEN, T., HELGESEN, C., HJORTH, N., BACH, R. and HOFF, J. (2007)
Aerobic high-intensity intervals improve V??O2max more than moderate training,
Medicine & Science in Sports & Exercise, 39(4), pp. 665671. doi:
10.1249/mss.0b013e3180304570.
Hislen, S. (no date) Graded Unit 2. .
Morrison, G. (2016) Applied Nutrition and Health Assesment Unit H4T7 35. .
13

Unit No. H4VM 35

Graded Unit 2 Planning Paper
The Effects of High Intensity Intermittent Training on The Performance of an
Endurance Athlete
Joanne Copland

Sport science Infographics by @YLMSportScience (no date) Available at:

http://ylmsportscience.blogspot.co.uk (Accessed: 6 November 2016).
Swanston, S. (2015) Exercise Principles and Programmming H4TC34/017. .
TABATA, I., NISHIMURA, K., KOUZAKI, M., HIRAI, Y., OGITA, F., MIYACHI, M. and
YAMAMOTO, K. (1996) Effects of moderate-intensity endurance and high-intensity
intermittent training on anaerobic capacity and ??VO2max, Medicine & Science in
Sports & Exercise, 28(10), pp. 13271330. doi: 10.1097/00005768-19961000000018.
Tschakert, G. and Hofmann, P. (2013) High-intensity intermittent exercise:
Methodological and physiological aspects, International Journal of Sports
Physiology and Performance, 8(6), pp. 600610. doi: 10.1123/ijspp.8.6.600.
zuhl, M. and Kravitz, L. (2012) HIIT vs. Continuous Endurance Training: Battle of
the Aerobic Titans, IDEA Fitness Journal, .
(No Date) Available at: ww.acsm.org/docs/brochures/high-intensity-intervaltraining.pdf (Accessed: 6 November 2016).
(No Date) Available at: ww.acsm.org/public-information/acsm-journals/guidelines
(Accessed: 6 November 2016).

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Unit No. H4VM 35

Graded Unit 2 Planning Paper
The Effects of High Intensity Intermittent Training on The Performance of an
Endurance Athlete
Joanne Copland

Appendix11

15

Unit No. H4VM 35

Graded Unit 2 Planning Paper
The Effects of High Intensity Intermittent Training on The Performance of an
Endurance Athlete
Joanne Copland

Appendix 111

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