JMJ Marists Brothers
Module Notre Dame of Marbel University
College of Education
PHYSICAL EDUCATION DEPARTMENT
2
Health and Self-Testing Activities
PE 111
Lesson 5: Tabata Training
Learning Outcomes
At the end of this lesson, the students can:
enumerate the different types of exercise;
participate actively in a total body home workout exercises in a regular basis
through a virtual application; and
promote an active lifestyle and precautions to family members and friends by
encouraging them to join in the suggested activities.
BTI: 2.5.1. Demonstrate knowledge of learning environments that motivate learners to work
productively by assuming responsibility for their own learning.
Introduction
There are countless workout styles you've probably heard about over the years,
and all of them are meant to help you reach your fitness goals. You may want to
increase strength, lose weight, improve flexibility or build muscle. Whatever yours goals
are, most exercise programs can help you reach them, as long as you stick to the plan.
If you're looking for a new program to add to your routine, you may want to give Tabata
try.
Activity
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Directions: Group the class into 4. Each team will roll the dice, then perform the
action or answer the question where it landed.
RED= LOCOMOTOR (spin the wheel for number of repetitions)
ORANGE= NONLOCOMOTOR (spin the wheel for number of repetitions)
YELLOW= QUESTION
GREEN= FREE PASS
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Acquisition of New Knowledge
The History of Tabata
Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a
team of researchers from the National Institute of Fitness and Sports in Tokyo.
Tabata and his team conducted research on two groups of athletes. The first
group trained at a moderate intensity level while the second group trained at a high-
intensity level. The moderate intensity group worked out five days a week for a total
of six weeks; each workout lasted one hour. The high-intensity group worked out four
days a week for six weeks; each workout lasted four minutes and 20 seconds (with
10 seconds of rest in between each set).
The results; Group 1 had increased their aerobic system (cardiovascular), but
showed little or no results for their anaerobic system (muscle). Group 2 showed
much more increase in their aerobic system than Group 1, and increased their
anaerobic system by 28 percent.
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In conclusion, high-intensity interval training has more impact on both the aerobic
and anaerobic systems.
Tabata vs. HIIT
HIIT covers all types of interval training that involve a period of work followed by
a period of rest. The work period can be a set time or number of repetitions. During the
active phase, you exert yourself as hard as you can, even to the point of fatigue.
The times can vary, but usually, each interval lasts 2 to 3 minutes and the entire
workout lasts 20 to 40 minutes. HIIT workouts can use bodyweight exercises, a
stationary bike, or a treadmill. You can use equipment such as a kettlebell, a jump rope,
or dumbbells.
Developed by Dr. Izumi Tabata in 1996, Tabata is a type of HIIT that’s more
specific in its interval timing and has shorter recovery periods. Generally, you do Tabata
at a higher intensity than a traditional HIIT workout.
Each Tabata round lasts 4 minutes and involves eight intervals of 20 seconds of
intense exercise followed by 10 seconds of rest. Usually, you do a Tabata workout for
20 minutes, but you can opt to do one or a few exercises for a shorter session.
The Tabata Program
Each exercise in a given Tabata workout lasts only four minutes, but it's likely to be
one of the longest four minutes you've ever endured. The structure of the program is
as follows:
Work out hard for 20 seconds
Rest for 10 seconds
Complete 8 rounds
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You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This
is one set. You'll complete eight sets of each exercise.
You can do pretty much any exercise you wish. You can do squats, push-ups,
burpees or any other exercise that works your large muscle groups. Kettlebell
exercises work great, too.
An example of a Tabata workout looks like this:
1. Push-ups (4 minutes)
2. Bodyweight Squats (4 minutes)
3. Burpees (4 minutes)
4. Mountain Climbers (4 minutes)
Start with push-ups. Perform them for 20 seconds at a high-intensity. Rest for 10
seconds, and then go back to doing push-ups for 20 seconds. Once you complete
eight sets of push-ups, rest for one minute.
Next, move on to squats and repeat the sequence of 20 seconds on, 10 seconds off.
Once you finish eight sets of squats, rest for one minute, and then do burpees. After
burpees, finish the workout with mountain climbers.
Tabata is great to get a quick workout in if you're short on time, you need to switch
up your routine, or you want improve endurance and speed. Incorporate this type of
workout into your fitness routine and produce results.
Sample workouts
Below are a few sample workouts. Always start with a warmup and finish with a
cooldown. Lengthen the recovery time if you become too exhausted, and make sure
you stay hydrated. If you’re a beginner, start with a few of the exercises before building
up to the full routine.
Traditional HIIT workout
Repeat this circuit four times. Rest for 1 minute between each round.
A sample HIIT workout can include:
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squat thrusts (45 seconds)
mountain climbers (45 reps)
Russian twists (20 each side)
jumping jacks (60 reps)
high knees (30 each side)
Traditional Tabata workout
For each exercise, do eight rounds of 20 seconds of exercise followed by 10 seconds of
rest.
A sample Tabata workout can include:
burpees
squats
mountain climbers
pushups
crunches
reverse lunges
Read more using this link: [Link]
hiit#sample-workouts.
Application
Mechanics:
1. Look for this video on [Link] [Link]
v=aUYRVSNz_VY to watch the sample Tabata video for you to follow.
2. Familiarize and perform the routine as what it is on the video and record your
performance.
3. Upload your video to your YouTube channel.
4. Copy the embed code of your video and submit/post it in the Schoology folder for
grading.
Rubric:
PERFORMANCE LEVEL
Criteria 5 4 3 2 1 Rate
Excellent Very Satisfactory Satisfactory Needs Poor
Improvement
Mastery of Showed high level of Almost showed Showed Showed little Performed poorly the
the mastery of the mastery of the average master of the routines.
Routines routines routines but some mastery of the routines.
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errors were evident. routines.
Proper Showed exemplary Executed the routines Executed the Executed the Executed the routines
Execution performance almost accurately but routines with routines with little incorrectly.
some errors were average accuracy.
evident. accuracy.
Good Form Showed very high Showed high level of Showed Showed a very Failed to show
level of balance and balance and poise in average of little of balance balance and poise in
poise in performing performing the balance and and poise in performing the
the routines. routines. poise in performing the routines.
performing the routines.
routines.
Enthusiasm Show very high Show high interest in Show average Show little Failed to perform the
interest in executing executing the interest in interest in routines
the routines. routines. executing the executing the enthusiastically.
routines. routines.
Total
Average
References
Atayan, W. (2007. Guidebook in Physical Education 111(Health and Self-Testing
Activities. NDMU. Unpublished
Callo, L. [Link]. (2016). Physical Education and Health Volume 1. Rex Bookstore
Inc. Manila.
Printice, W. (2004). Get Fit Stay Fit. McGraw-Hill Companies, Inc. New York,
USA.
Tulio, D. (2008). Basic Physical Education for College Worktext PE 1. National
Bookstore. Mandaluyong City.
Tulio, D., [Link]. (2005). P.E 1 - Physical Fitness and Self-Testing Activities. Katha
Publishing Co.,Inc. Makati City.
Oyco, V. (2000). Physical Fitness for College Freshman. Rex Bookstore,Inc.
Manila.
Foster C., et.l. (2018) Muscle and bone strengthening and balance activities for
general health benefits in adults and older adults. Public Health England,
Wellington House, London
Baechle, TR, and Earle, RW. Essentials of strength training and conditioning.
(3rd ed.) Champaign, IL: Human Kinetics; 2008.
AMERICAN COLLEGE OF SPORTS MEDICINE HIGH INTENSITY INTERVAL
WORKOUT by Len Kravitz, Ph.D
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Precautions for Strengthening Activities | HealthLink BC
[Link]
[Link]
[Link]
54L_1887_Circuit Training Handbook_Sample_2016_e.pdf ([Link])
[Link]
[Link]
basics_of_strength_and_conditioning_manual.pdf ([Link])
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