The Effectiveness of "Sprint Snacks" in Hi-Intensity Functional Training


Sarah Zakrajsek
Paul LaGasse
Mackenzie Moorman
Daniel Carl


By Sarah Zakrajsek, Health Sciences; Paul LaGasse, Health Science ; Mackenzie Moorman, Health Science

Advisor: Daniel Carl

Abstract: The cardiorespiratory effectiveness of HIT has been demonstrated in both healthy and diseased populations. Research has found that separating the HIT intervals throughout the day, called Òsprint snacksÓ (SS), are also effective in enhancing measures of cardiorespiratory fitness (CRF). Recently, a different approach to HIT training involving functional movements (HIFT) instead of traditional cycling has gained popularity. To date there is no evidence measuring the effectiveness of either a traditional HIFT or a SS HIFT when compared in the realm of CRF. The primary purpose of this project is to determine the effectiveness of separated training bouts, SS and traditional HIFT on selected measures of CRF. The secondary purpose is to determine the affective valence of SS and traditional HIFT. Each subject participated in a pre and post VO2 max test, males that scored < 44.2 ml/kg/min and females that scored < 37.8 ml/kg/min qualified to participate. Subjects were randomized into either Ò HIFTÓ or ÒSSÓ and asked to record their heart rate, delayed onset muscle soreness (DOMS), affective valence, and their exercise of choice over the course of 9 training days. The traditional HIFT group completes 4 rounds of 2-
minute, all-out effort functional exercise routine with 2 minutes of rest between rounds. The SS group completes the same, 2m-minute, 4 training sessions separated by a minimum of 1 hour
between sessions. Results were extremely inconclusive due to lack of data collection, with only a possible trend of an increased VO2max in the ÒSSÓ group seen.


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