JMJ Marists Brothers

Module Notre Dame of Marbel University

College of Education
PHYSICAL EDUCATION DEPARTMENT

2
Physical Fitness
PE 111 and Self-Testing Activities

Lesson 3: HIIT Program

Learning Outcomes
At the end of this lesson, the students can:
 point out the benefits and precautions of the different HIIT workouts;
 participate actively in a total body home workout exercise by incorporating HIIT to
your daily workout.

BTI: 2.5.1. Demonstrate knowledge of learning environments that motivate learners to work
productively by assuming responsibility for their own learning.

Introduction

While most people know that physical activity is healthy, it’s estimated that about
30% of people worldwide don’t get enough. Unless you have a physically demanding
job, a dedicated fitness routine is likely your best bet for getting active. Unfortunately,
many people feel that they don’t have enough time to exercise If this sounds like you,
maybe it’s time to try high-intensity interval training (HIIT).

Those who are physically active tend to live longer, healthier lives. Research
shows that moderate physical activity – such as 30 minutes a day of brisk walking –
significantly contributes to longevity. Even a person with risk factors like high blood
pressure, diabetes or even a smoking habit can gain real benefits from incorporating
regular physical activity into their daily life. As many dieters have found, exercise can
help you stay on a diet and lose weight. What’s more – regular exercise can help lower
blood pressure, control blood sugar, improve cholesterol levels and build stronger,
denser bones. HIIT is a broad term for workouts that involve short periods of intense
exercise alternated with recovery periods.

Activity

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Directions: Open the link [Link]
showall=&start=1 explore and list five things you’ve observed from the website.

1. _____________________________________________
2. _____________________________________________
3. _____________________________________________
4. _____________________________________________
5. _____________________________________________

Acquisition of New Knowledge

HIIT PROGRAM

High Intensity Interval Training (HIIT) involves you doing intervals of

exercise that range from between 10 seconds and eight minutes in duration, with you
working at around 80-90% of your maximum heart rate for that period of time. If you don’t
have a heart rate monitor (and not many of us do), then you can use a mental scale of 1-
10 to measure your effort level instead, with one being sat on the sofa relaxing and 10
feeling like you can’t do any more. For an effective HIIT session, you’ll need to aim for an
effort level of around nine out of 10. By the time the interval is ending you should feel like
you couldn’t have continued any longer at that pace.

You’ll lose weight, build muscle, and boost your metabolism. Plus, there’s a post-
workout bonus: Your body will burn calories for about 2 hours after you exercise.

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 Intensity Level: High
You’ll work harder than you do when you do a typical cardio workout. But you’ll
do it in spurts of 30 seconds to 3 minutes. Then you’ll have a chance to recover
for about the same amount of time or longer.

HIIT vs. Traditional cardio workouts

People spend hours and hours each week engaged in low-intensity cardio
activities such as riding a stationary bike, jogging on a treadmill, or using an elliptical
machine. Although they’re actively burning calories, many people find they’re unable to
lose significant weight. This is because the body eventually reaches a “steady state.” It
adjusts to the workload and tries hard to conserve energy (calories).

What are the benefits of HIIT?

HIIT training has been shown to improve:
• Effective weight loss
• Fast, flexible, and fun
• Lose fat, not muscle
• Improved heart health
• Mitochondrial growth

What are the Safety Concerns with HIIT Training?

Persons who have been living rather sedentary lifestyles or periods of physical
inactivity may have an increased coronary disease risk to high intensity exercise. Family
history, cigarette smoking, hypertension, diabetes (or pre-diabetes), abnormal
cholesterol levels and obesity will increase this risk. Medical clearance from a physician
may be an appropriate safety measure for anyone with these conditions before staring
HIIT or any exercise training. Prior to beginning HIIT training a person is encouraged to
establish a foundational level of fitness. This foundation is sometimes referred to as a
“base fitness level”. A base fitness level is consistent aerobic training (3 to 5 times a
week for 20 to 60 min per session at a somewhat hard intensity) for several weeks that
produces muscular adaptations, which improve oxygen transport to the muscles.

Establishing appropriate exercise form and muscle strength are important before
engaging in regular HIIT to reduce the risk of musculoskeletal injury. Regardless of age,
gender and fitness level, one of the keys to safe participation of HIIT training is for all
people to modify the intensity of the work interval to a preferred challenging level. Safety
in participation should always be primary priority, and people should focus more on
finding their own optimal training intensities as opposed to keeping up with other
persons.

The First Step

Before you begin an exercise program, take a fitness test, or substantially

increase your level of activity, make sure to answer the following questions. This

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physical activity readiness questionnaire (PAR-Q) will help determine if you’re ready to
begin an exercise routine or program.
• Has your doctor ever said that you have a heart
condition or that you should participate in physical
activity only as recommended by a doctor?
• Do you feel pain in your chest during physical activity?
• In the past month, have you had chest pain when you
were not doing physical activity?
• Do you lose your balance from dizziness? Do you ever
lose consciousness?
• Do you have a bone or joint problem that could be
made worse by a change in your physical activity?
• Is your doctor currently prescribing drugs for your
blood pressure or a heart condition?
• Do you know of any reason you should not participate
in physical activity?

What are the Types of HIIT Workouts?

Beginner: Timmons Method

Developed by a team at Loughborough University, this one’s entry-level. Do 20 seconds of all-

out work, followed by two minutes of active recovery (walking/freewheeling will do) or complete
rest. Repeat three times, and you’re done.

Intermediate: 10-20

Also known as “reverse Tabata”, this doubles the rest and reduces the work intervals to shift the
focus to anaerobic fitness. Use it if you’re aiming for power production, or if you don’t have the
fitness for an all-out Tabata (explained below). Warm up for ten minutes, then do six to eight
rounds.

Advanced: 10-20-30

Now things get complicated. In this plan, you’ll do five “blocks” of work, made up of 30 seconds
at 30% intensity, 20 seconds at 60% and ten seconds all-out. Result? Lots of volume, at
manageable intensity.

Nasty: Tabata
The most famous HIIT protocol is ideal for increasing VO2 max – as long as you do it right.
Twenty seconds of all-out work, followed by ten seconds of rest, repeated eight times, improved
endurance by as much as 30 minutes of steady-state cardio in a Queen’s University study. The
key is keeping intensity high – if you can talk during the session, you’re getting it wrong.

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What are some examples of an all-out exercise bike HIIT workout?
There’s a reason lots of studies use exercise bikes: going all-out on the pedals isn’t too
technical, injury risk is low and you can ruin yourself. For “supramaximal” efforts, which
stimulate every available muscle fiber, the bike is the perfect choice.

When looking to improve the fitness levels of Premier League footballers in pre-season,
strength and conditioning coaches at the country’s top clubs have a particular favorite in the
Tabata protocol. It’s used up to four times a week and typically performed on an exercise bike.
You can reap the same rewards by following the plan: 20 seconds sprint cycle; ten seconds rest
or slower cycle; repeat for eight rounds.

Battle Ropes HIIT Workout for an All-Day Burn

In a College of New Jersey study, battle ropes beat 13 other exercises (including
burpees) for energy expenditure and produced the highest average heart rate. The protocol: 15
seconds of single-arm waves, 15 seconds of double-arm waves, 60 seconds’ rest, repeated
eight times.

Burpee HIIT Workout to Improve Endurance

In the same New Jersey study, burpees beat four other bodyweight moves and every
free weights exercise for VO2 response. If you’re short on time and space, use the Wingate
protocol: 30 seconds all-out, then four minutes of rest, done four to six times.

Sprint Workout to Increase Power

“Production training” workouts improve your ability to work at maximum effort with short
rest. They are ultra-short, super-hard exercise intervals combined with long rests for a workout
that’ll improve your power. Use them when you’re chasing a 500m row PB or preparing for a
boxing bout ([Link]
because-they-re-easy-to-get-wrong).

Application
Activity 1: HIIT IT!

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Mechanics:

1. Look for this video on [Link] No Equipment INTENSE FULL BODY CRUSHER
- HIIT WORKOUT I no repeat I stronger together or type this link
[Link] to watch the sample HIIT 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.
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

Assessment

Short Quiz @ Schoology

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 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

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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