THE EFFEC'flVENESS OF 'E’WQ fiéTfi—‘NAL TWNENG
PROGRAMS G?! ‘E’HE {MFRGVEMENT OF SPEED IN
RUNNBEG 't’fiE 22‘} E’ARD DASH 2N
YOUNG WOMEN

Thesis for flu Degree of M. A.
MICHIGAN STATE UNNERSWY
Eleamr Cecilia Rynda

1965

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[‘1]

HESS OF Th O INTELVAL TRAINING
PROGRAMS ON THE IMPROVEMENT OF SPEED IN
RUNN NG THE 220 YARD DASH IN
YOUNG NOMEN
:y

Eleanor Cecilia anda

AN ABSTRACT OF
A THESIS

Submitted to
Michigan State University
in partial fulfillment of the requirements
for the degree of

MASTER OF ARTS

Department of Health, Physical Education and Recreation

< [(9:1/[L’L mg

L VVV‘_]

Approved

 

ABSTRACT

THE EFFECTIVENESS OF TWO INTERVAL TRAINING
PROGRAMS ON THE IMPROVEMENT OF SPEED IN
RUNNING THE 220 YARD DASH IN
YOUNG WOMEN

by Eleanor Cecilia Rynda

Purpose

The purpose of this study was to investigate the
effectiveness of two interval training programs on the
improvement of speed in running the 220 yard dash in young
women. Thirteen healthy college women ages 19-22 were the
subjects. Two experimental groups and one control group
were used. One experimental group trained by running
short sprints of 60 yards four days per week; the other
group trained by running 60 yard sprints two days per week
and 300 yard runs two days per week. Both groups trained
for five weeks. The control group did not participate in a
special training program.

All subjects were tested before and after five weeks
of training. The tests included: time for running 220
yards, energy metabolism and heart rate during an all-out
treadmill run to exhaustion and during a standardized tread-

mill run of 10 minutes, and leg strength.

Eleanor Cecilia Rynda

The results were analyzed using analysis of variance

to determine the significance of the differences in mean

changes among the three groups.

Conclusions

 

Based on the statistical data presented, the

following conclusions seem justified:

I.

There was no significant improvement in running
speed over 220 yards for either experimental
group. However, a general tendency for greater
improvement of both experimental groups over the
Control Group, and of experimental Group B over
experimental Group A is indicated.

Both experimental groups improved significantly

in athletic endurance performance as measured by
an all—out run.

Experimental Group A improved significantly in the
maximum ventilation reached during the all—out run.
No significant changes in heart rate occurred as a
result of training in either group.

No significant improvements in leg strenth were
observed. However, data seems to indicate a
greater tendency for improvement in strength in
experimental Group A, the Sprint group, than for
experimental Group B, the sprint and overdistance

group.

Recommendations

 

The following recommendations are made as a result of

this study:

1.

A similar investigation using a larger number of

subjects should be made.

H)

The training period should be carried on or a
longer period of time than five weeks. Experi—

ence and observation indicate that the sub ects

(1.4,

were just reaching the point of intensive

training. An eight or nine week training

(I)

program may yield different result
Untrained runners who have a strong interest in
running and a firm desire to improve running
Speed should be used as subjects.

Various Sprint training distances Should be

investigated,

THE EFFECTIVENESS OF TWO INTERVAL TRAINING
PROGRAMS ON THE IMPROVEMENT OF SPEED IN
RUNNING THE 220 YARD DASH IN

YOUNG woMEN
By

Eleanor Cecilia Rynda

A THESIS

Submitted to
Michigan State University
in partial fulfillment of the requirements
for the degree of

MASTER OF ARTS
Department of Health, Physical Education and Recreation

1965

ACKNOWLEDGMENT

U)

Sincere gratitude is extended to my advisor,
Dr. Janet A. Wessel, for her assistance in the prepara-

tion of this study and for her guidanc

(D
u
(D
:5
C 3
)
C.

ragement,
and patience which made this thesis a reality
Thanks is expressed to Dr William Heusner and 1
Dr. Wayne Van Huss for their interest and suggest:
The writer is indebted to the lab technicians who
helped with testing and to all of the subjects who partici—
pated in this study. Nit.out their cooperation and efforts
the completion of this experiment and the extension of

knowledge based on these findings would not be possible.

TABLE OF CONTENTS

ACKNCJLEDGi/‘ENIS .
LIST OF TABLES . . . . . . . . . . .
LIST OF APPEN ICES . . . . . . - . . .
CHAPTER

I. INTRODUCTION . . . . . . . . .

Definition of Interval Training . . .
Need for the Study . . . . . . .
Limitations of the Study . . . . .
II. REV EN OR RELATED LITERATURE. . . . .
Evolution of Interval Training . . .

Statements Regarding Interval Training

The Physiological Basis Behind Interval

I

Pertinent Studies Related to Physiologica

Changes as Affected by Training .
Ill. METHODOLOGY . . . . . . I . . .
General Procedures . . . . . . .

Specific Procedures . . .

PAGE

ii

r__‘

|\)

h)

13

r\)
PU

f\J
I\)

CHAPTER
IV. ANALYSIS OF DATA
Description of Subjects
Changes in 220 Yard Dash Times
Changes in All-Out Run Times.
Changes in Energy Metabolism and Heart
Rate
Changes in Strength Measures
V. SUMMARY, CONCLUSIONS, RECOMMENDATIONS
Summary.
Conclusions
Recommendations
BIBLIOGRAPHY

Appendices.

PAGE
32
32
33
314'
34
35
39
L42
142
43
AA
A5
52

III.

IV.

VI.

VII.

VIII.

IX.

XII.

XIII.

>4
H
<:

Sprint
Sprint
Sprint

Sprint

Pace.

Sprint

Pace.

Sprint

Pace.

LIST OF TABLES

Training
Training
Training

Training

Training

Training

Schedule

Schedule

Schedule

Schedule

Schedule

Schedule

for

for

15
13
12

ll.

10.

Second Pace
Second Pace
Second Pace

5 Second

-.0 Second

5 Second

Training Schedule for Overdistance

Description of Subjects

Analysis of
Group Means

Yard Dash
Analysis

F Values

Rate

mp
JJ.

Measures

Times

Variance for 220 Yard Dash Times

and Standard Deviations for 220

Variance for All—out Run Times.

for Energy Metabolism and Heart

Maximum Ventilation Reached During Standard

Work Test of 10 Minutes

MaXimum Heart Rate Reached During Standard Work

Test of IO Minutes

PAGE

27

28

28

29

29

3O

3O

32

33

3A
35

36

37

38

TABLE

XV.

XVI.

Analysis of Variance for the Sum of Five
Strength Measures
Group Means and Standard Deviations for the

Sum of Five Strength Measures

PAGE

40

A0

LIST OF APPENDICES

APPENDIX

A RAW DATA ON MEASUREMENTS

TABLE
XVII. Raw Scores for 220 Yard Dash
XVIII. Raw Scores for All-Out Treadmill Run Times.
XIX. Raw Data on Total Ventilation During
Standard Work Test——Before Training
XX. Raw Data on Total Ventilation During
Standard Work Test-—After Training.
XXI. Raw Data on Total Ventilation During All—
Out Runs
XXII. Raw Data for Heart Rate During Standard
Work Test-—Before Training
XXIII. Raw Data for Heart Rates During Standard
Work Test——After Training
XXIV. Raw Data on Strength Measures
B INDIVIDUAL TRAINING CHARTS.
TABLE
XXV. Group A — Sprints, Subject: C. H.
XXVI. Group A — Sprints, Subject: J. R.
XXVII. Group A - Sprints, Subject: M. K.

PAGE
53

514
5a

55

56

57

58

6O
62

63

6A

65
66

TABLE PAGE

XXVIII. Group B - Sprints and Overdistance,
Subject: K. B. . . . . . . . . . 67

XXIX. Group B — Sprints and Overdistance,
Subject: D. D. . . . . . . . . . 68

XXX. Group B — Sprints and Overdistance,

Subject: C. L. . . . . . . . . . 69
XXXI. Group B — Sprints and Overdistance,
Subject: L. N. . . . . . . . . . 7O

XXXII. Group B - Sprints and Overdistance,
Subject: S. O. . . . . . . . . . 71
XXXIII. Group A — Sprints (Dropped—-Accident),

Subject: J. K. . . . . . . . . . 72

CHAPTER I
INTRODUCTION

In the quest for better race times on the track,
various methods of training have been employed by

coaches and athletes. Most of these training programs

loave been handed down frcm coach to athlete through the

yfaars with changes being made on a trial and error basis
depending on the relative success of the performer.

CQLlite a number of theories, ideas and schedules are

being used to train runners with little scientific evidence

SLlpporting them. Recently there is a greater tendency for

SClientific research to become translated into practice as

tliles basis of support for present day training methods.

TlITLIZIS is particularly true for men. Little has been done

f C>:r women.

It has been the usual practice for an athlete who
TIIi~shes to compete in the 220 yard dash, to train for this

ES"‘rrent by running several Short distances under 220 yards

ESLrid several distances longer than 220 yards. Today, with

thfie use of interval training, it is believed that an
E3~‘*.:;2hlete will train best for this race by running distances
Eshorter than the 220 race distance itself, at a pace

jE‘aster than the race pace, with a measured rest interval,

repeating this many times during a workout. At no time in
a Specific interval training program does the athlete
train by running the actual 220, or any distance over 220,
except of course the jogging done for warmup and for
tapering off at the end of the workout.

There are many approaches utilizing interval training
programs. These being dependent on the ultimate Speed—

ggoal of the athlete in the particular event for which he

tI°ains.

Purpose of the Study

 

It was the purpose of this study to investigate the
EPf’fectiveness of two interval training programs on the

iirnrorovement of speed in running the 220 yard dash in

yCDIJng women.

Definition of Interval Training

Interval training is a system of repeated efforts in
WIrlich a distance of measured length is run on a track at a
t5:i.med pace alternately with measured recovery periods of
JL<Z>w activity(22)-

In this study, interval training for the sprint group
C3<3nsisted of repeat runs over 60 yards at a timed pace
ITtollowed by a measured recovery period of walking after
EEEach run. Interval training for the sprint and overdistance
Egroup consisted of repeat runs over 60 yards for two days

Eber week, and repeat runs over 300 yards for two days per

week, at a timed pace with a measured recovery period of

walking after each effort.

Need for the Study

 

Little scientific evidence is available concerning
the comparative merits of specific interval training
programs. What data does exist has been done from re—
search with men. No data has been done in this area with

ivomen.

Limitations of the Study

 

Untrained runners were used as the subjects

I...)

a. They had no knowledge of pace when running.

b. A large part of success in the performance
of an athlete lies in the desire to apply
oneself diligently to the task at hand. It
was not possible to measure this desire.

2. The psychological factor of getting an individual
to go all—out in a certain criterion measure
(treadmill run to exhaustion).

3. The size of the sample was limited by practical
problems.

A. The sample was non-randomized and based on

volunteer subjects.

CHAPTER II

REVIEW OF RELATED LITERATURE

A search of the literature on interval training

revealed no previous research done with women in an

interval training program for a specific event in track

and field. There is considerable interest surrounding
tflae physiological principles behind training in general

Abinndant information concerning the general effect of
Puaaning on physiological functions and work performance

llass been presented by various investigators with results
However, little

tflait can be stated quite emphatically.
literature on the comparative

ifliformation exists in the
meBrits of different methods of interval training.

The review of literature presented here will deal
Wj-tia the evolution of interval training, statements
regarding interval training practices, the physiological
bEiSnis behind interva- training, and pertinent studies
Fealuated to physiological changes as affected by training

ifij~tlo special emphasis on heart rate, ventilation and

S t Pength .
Evolution of Interval Training

To attempt to pinpoint the actual beginning of interval

13I‘aining as it is known and used today is not possible.

to exactly when and where

There is no general agreement as
it first began. Doherty asserts ”No one person or country

can be credited with the invention of Interval Training”

The concept of interval training expanded

(21, p. 177).
from training methods that preceded it. It is believed

by many as evolving from the Swedish Fartlek system where

the athlete trains by running informally over unmarked

alternately fast and Slow speeds (70). Pikhala,

areas at
and later coach,

ari outstanding Finnish distance runner,

stiressed the rhythm between work and rest periods in his
(6“). His

merthod of Tarrace training in the 1920's

IDrtinciples were applied by Paovo Nurmi, Finland's
lEEggendary long—distance runner in the twenties. Gosta

HCDILmer, National Coach of Sweden, after studying Nurmi's
methods, popularized the Fartlek system by adapting these
DITIJociples to the Swedish conditions so his training

inVolved running both in the woods and pace running on

trlEE track daily (6A).
Gerschler introduced the Finnish training method to

GEEIumany. He noticed a lack of speed work in the training
(bf. Nurmi, and his theory was to increase Speed without
trained by

re'ducing endurance. His subject, Harbig,

irltnning ten consecutive repetitions of 400 meters and

Shortly thereafter became 400 meters champion of the world
at that

(ELM. At that time, this number of repetitions

C1istance was considered an extremely difficult and punishing

workout. Questions arose concerning possible overstrain
of the athlete (24).

World War II interrupted the works and ideas of
Gerschler and Harbig. The great Czechoslovakian runner,
Emil Zatopek, revived interest just after the war (24)
by running as many as 60 repetitions of 400 meters in his
training sessions with jogging intervals after each (69).

His success in the l952 Olympics, where he won three gold

Inedals, gained much support for this method of training

arud it has been continued and modified by coaches and
Cilanmions into what is known in present day practices as
irrterval training.

Statements Regarding Interval
Training Practices
The purpose of any conditioning program is to

dEB‘s-“slop the athlete’s body so that it will be able to
reSist fatigue (26) and the principle objective of the
Pufiner in training is "to run a Specified distance as fast
gig Ioossible" (25, p. 593). This then must be considered
trlEE purpose of interval training. It has become universally
ac3<2epted by modern coaches as the most effective system
5‘31‘ conditioning athletes (26). The basic principle behind
‘irrterval training being ”endurance through Speed" (24,
‘D. 57A). This places the emphasis on quality or intensity

{Jf work rather than on quantity of work as was the custom

141 the past.

There is general agreement among writers as to the
variables in interval training. These variables are:
(1) distance of the work interval, (2) speed of the work
interval, (3) number of repetitions of the work interval,
and (4) length of the rest interval (22, 26, 29, 38, 70).
Doherty also includes ease as a variable in interval

”one cannot be said to have

training and states that

mastered a given workout or task until one can do that task
Lvith relative ease, with full relaxation and certainty of
wihlled control, despite its hardships and the pains of
faficigue”(92l, p. 186). The action or activity during
rweczovery is a further consideration according to Wilt (70).
TTli.s action may be walking or jogging.

A number of opinions exist concerning each of these
VEiI?iables. How long should the distance of the runs be
dLlITlng interval training? Down writes, "the one prerequi-
Sjstle is that the distance chosen must be of sufficient length
tCD create adequate stress-—both physical and mental."

HE? continues, ”In general, empirical knowledge demands that
trlE? fast sectors should be long enough to bring in some
SLlStained effort at the correct racing rhythm, but short
enCD‘ugh to permit a little faster than racing Speed"
<25.10. 595).

Nett states, "the duration of the individual exertion

(rmum should be one minute at the most" (57, p. 200).

Hollman says the duration of effort should be relatively
Short and not longer than 30 seconds (6A).

Heusner suggests using a single work interval of a
fraction of the total race distance and chose l/A in
proposing a hypothetical interval training program for a
mile runner (38).

In training for middle and long distance, Gerschler,
after experimenting over different distances, concludes
that 100 or 200 meter (loo—200 yards) distances are best.
fie added 400 meters later but reported finding that the
rwesults of 400 meter repetitions in interval training were

.ncot as good as those with the 200 meters repetitions,
IDezcause the oxygen debt is partly paid off during the 400
TUEBter run (30).

Hildreth simply says that the interval unit is
uaisually an even distance such as 220, 440, or 660 yards
W1'lich can be conveniently related in time to the pace of
tile? runner's chosen event (39).

Regarding the second variable in interval training,
SIDEaed or pace of the work interval, Gerschler says the
1rltensity should be enough to bring the heart rate up to 170

CDI‘ 180 beats per minute (65).
Hollman suggests taking the athlete's maximum per—

f<Drmance and adding 20 per cent to it (6A, as reported by

Smit).

Nett states that "Intensity of the individual
exertion should be su:h as to produce a pulse frequency
of 120 to lhO at the end of the pause” (57, p. 200).

The opinion of Heusner is that the first several
work intervals should be performed at a high enough
work rate to bring the subject up to his oxygen debt
tolerance quickly (383.

"Just decide the time the athlete should hit in his
ziext competition, considering the athlete's ability and

plnesent condition, and multiply that time by the fraction

‘0

Of’ the race distance that is going to be run. The fraction

Of‘ the race time run will be the same as the fraction of the

di.SHtance run" is the suggestion by Ecker (26, p. 62).
Alford relates that the speed of the fast intervals
Wfi.3_l be a little faster than the average speed for the
ITECZe of which an athlete is capable (l).
Wilt makes the following suggestions:

Repetitions of 110 yards may be run at 1 1/2 to

2 1/2 seconds slower than your best llO yards
mark. Repetitions of 220 yards may be run 3 to

5 seconds slower than your best 220 yards. #40
yards repetitions may be run in l to 4 seconds
faster than your average racing pace. Thus a
4:00 minute miier would run 440 yards repetitions
in 59 to 56 seconds. Longer distances than 440
yards may be run at racing pace, but the distance
above 4M0 yards should not exceed half the total
racing distance at this speed (70, p~ “5)-

Relating to variable three, the number of repetitions

‘3? the work interval, no appreciable agreement among the

WI‘iters was found as there is no scientific evidence

available at the present time in this regard and decisions
were made subyectively depending on fitness of the athlete.
"When properl‘ conditioned, the athlete should be able to
run from one and one-half to three times his total race

distance in practice without altering his pace or interval"

l\)

states Ecker ( 6, p. 64).

A ord f

F .J
H.)
(D

els that the length of the fast intervals
will be such that they entail a fair amount of sustained
effort and yet short enough to enable an athlete to under—
take about twice as many intervals as are found in his
actual race (I).
In Speaking of repetitions of 220 yards, Smit reports
The number of times the 220 yards should be run will
naturally depend on the athlete's condition, but
usually the number of sprints vary from 10 to 20 with
rest periods of 90 seconds after each. Then a longer
rest period is introduced until the athlete is well
rested. After that the whole series of 10, 12, 15,
or 20 X 220 yards spurts are again repeated as above.
On the whole, the series is repeated about five times
during one training session" (6U, p. 184).

In a conversation with Gerschler, Doherty reports that
Gerschler seemed to feel that 20 repetitions was a sufficient
number to produce optimum development in a single practice
(22).

Wilt (70) suggests two or three times actual racing
distance as a general rule, except for international-
caliber and long distance runners.

In the discussion of variable four, the length of the

rest interval, consideration will also be given to statements

about the action or activity during the rest interval.

11

In working with 3,00C subjects in Germany, Gerschler
and his associate, cardiologist Dr. Reindell,report that
180 beats per minute represented somewhat of a limit for
heart rate in the course of physical exercise. From this
180 beats per minute, the heart is permitted 1 minute,

30 seconds to return to 120 or 125 beats per minute; if
it takes longer, it is because the effort demanded was

(I) either too violent, or (2) too long. When the pulse
has returned to 126—125 beats per minute, the runner is
able to, and ought to, begin running again even if the
heart took less than 1 minute, 30 seconds to recover (65).

Wilt (70) agrees with this theory of permitting the
heart rate to decrease to 120 beats per minute or less as
the determining factor in length of recovery. He suggests
this may be determined quickly by holding the hand over
the heart for 10 seconds during which time there should be
20 beats or less. He finds recovery is twice as rapid by
walking as by jogging when judged by heart rate recovery.

"It is recommended that it should never be less than
30 seconds and not more than 90 seconds" according to
Hollman (In 64, reported by Smit).

Heusner's (38) subjective Judgment is that the
rest interval should be increased if the athlete is unable
to complete at least six repetitions of the work interval

at the specific rate of work desired.

Ecker (26) states that the interval of recovery may
be any length of a few seconds to 30 minutes or more but
it is usually two to five minutes in length. The important
point being not its length, but its uniformity throughout
the workout. ”There should be no more rest after the
tenth repeat than after the first” he says (26, p. 6b).

That no uniform agreement exists as to the specific
amounts of each of the variables involved in an interval
training program is evident and explicit when Ecker states,
”The uniqueness of this method is that it is adaptable to
any athlete regardless of his capabilities or state of his
development" (26, p. l6), and Doherty concludes that "The
core of such values lies in its almost infinite adapta—
bility to whatever conditions of individual need or
coaching attitude may prevail" (22, p. 103).

The weakness of interval training on a cinder track
is its great monotony (56). Some athletes, especially
those of a nervous temperament,eventually rebel against
the rigidity of a pure interval training type of program
and go over to a less exacting form of Fartlek training
(1). Variety can be created in an interval training
program by alternating the distances run from practice to
practice. During a gradual interval training program, the
athlete can begin increasing speed, decreasing the interval
of recovery, or increasing the number of repetitions run,

but a runner should never work on more than one of these

factors during any one workout (26). An interval training
program used poorly can develop excellent interval trainers

without developing excellent competitive runners (l, 22).

g, logical Basis Behind
rval Training

KTQ
&.
In

The Ph. io
te

 

The overload principle accounts for the general
phenomenon of adaptation to stress. Whenever a stress is
imposed upon the living body causing strain, the body will
attempt to compensate or adapt so that future applications
of the same stress will produce less strain (38).

In interval training the object is to allow as many
stimulus intervals as possible to affect the heart muscle
(57). Wilt (70) presents a clear, practical explanation of
this principle. When running 10 miles, one of the many
stresses an athlete encounters is the oxygen debt, but
during this 10 mile run only one high oxygen debt is created.
Each time an athlete runs fast enough or far enough to
create a high oxygen debt, and thereafter recovers, he is
capable the next time he runs to create and tolerate a
slightly higher oxygen debt. It is known that a runner who
sprints 100 yards as fast as possible creates an oxygen
debt somewhat comparable to that of the runner who has just
finished running 10 miles. Theoretically, then, by sprinting
100 yards, ten times in a workout, a runner gets ten times
more benefit from this workout than the runner who runs one

continuous 10 mile run. Many factors are ignored in this

theory; however, for test results one should accept the
theory of creating a high oxvgen debt many times during
each workout.

The writzngs of Smit (64) state that metabolism

during *nterva- trainirg was first investigated by Hollmann,
Venrath, Schiid, Bol , and Valantin (“0' He reports of

ergometer and turnmil- ergometer. Every subiect performed
a fixed work load twice; first continuously and a second
time interspersed with numerous pauses. It was found

that in work of average intensity interrupted by short

period

(I)
O
“J
*‘S
(D
’I
(‘f
u
('1’

he gross oxygen uptake was less than in
an equal load of work performed continuously. Pyruvic
and lactic acid readings in the venous blood indicated that

the reaction of the l c acid was quicker and more marked

rJ.

’3 I

si:

than that of pyruvic acid, and that both acids never reached

the same levels during a second loading as during the first.

Often they were markedly lower. The underlying physiological
principles involved, as interpreted by Hollman are that:

Every work s.

“\yjf . -. r
a- - liig .L

’3

om rest is at first performed

K

/4

t-
.__.

ana ro ica‘ due to the delayed adjustment of the heart,
Circulation, and respiration to the increased metabolic
needs. The average adaptation period being three minutes,

after which time will the active muscles have recovered

sufficient oxygen as required by the work if it is not too

a

intense. In interva; training, during the work (loading)
phase, the rese ve capillaries in the muscles are opened,
and the heart rate, heart stroke volume and minute volume
of ventilation are in reased. Then work is stopped. On
the average 60 to 80 per cent of the recovery takes place
within the first one to two minutes of recovery depending
on the intensity and duration of the work. A longer
recovery is required the higher the intensity; however, the
duration of the work is not as important for length of

recovery. When a new loading phase is resumed, after 70

./

per cent of the recovery is completed, the heart, circula—

tion, and respiration are

U)

till adapted to the work, i.e.
the heart rate is still high, the stroke volume is still
increased and the reserve capillaries are open. This
permits the second loading to be resumed aerobically almost
immediately. The lactic acid level in the blood has also
remained relatively low so there will be less fatigue and
the athlete Will be able to perform a larger dosage of
work in a shorter period of time than he would if the

work were continuous. The total amount of work done and the
numerous stimuli offered by an interval training program
are important for good training effect. The continuous
alternately loading and unloading stimulates the body to

higher adaptations making for optimal development.

16

Subjecting the heart to numerous stimuli, as in
interval training, results in a stronger development of
the heart in a much shorter period of time than is possible
in any other method of training (6Q). Hollman's physio—

logical explanation of how the heart and musculature are

J ,

affected in interval training is that
during the loading phase the systolic pressure
increases, whereas the diasto;ic pressure remains
almost unchanged or, at most, shows only a slight
drop- Simultaneoisly, the heart frequency increases
steeply, only to drop sharply after a few seconds at
the conclusion of the work, while the blood pressure
amplitude remains relatively high. The significance
of this is that, curing the recovery phase the heart
functions with a \ery large stroke volume, thereby
rendering dilatation stimuli on the walls of the
eart- Thus it is possible to increase the heart
volume from 200 to 300 ml. in a matter of 3 to 4

weeks. At the same time this results in a strong
stimulus for the develOpment of capillaries in the
skeletal musculature.

In this way, the athlete attains all the advantages
also for competitive running as needed in continuous
work, i.e. he will have a well capillarized muscula—
ture, which is a prerequisite for endurance and a
strong heart. In addition, favorable changes have
taken place in the enzyme system (6H, pp. 183-18“).

Reindell's (64) investigations with the heart and

interval training substantiate these results and explanations
of Hollman.

Gerschler agrees very much with the theory of optimal

development of the heart in interval training. He insists
"It is the recovery effort which strengthens the heart;

that is, while the pulse is returning from 180 to 120 a

minute.” (65, p. l5l).

’t—j
_\’

The pause between work intervals must not last too
long is the caution of Nett (57). If it does,a backing up
of the blood from the arterial into the venous system

occurs with the re

H)

alt being that the conditions for an
Optimal increase in beat—volume during and immediately

after the neXt exertion are no longer present.

 

 

Pertinert Sriiies Related to
Pnysi:-og-:al Changes as
n ‘ ~
Affected by Training

 

A

U)

trand (3‘ and her associates experimented with
muscular work of an intermittent type by investigating the
physiological effects of rest pauses on a non—steady-state
work load. A well trained subgect performed on a bicycle
ergometer doing work with 0.5, l, 2, or 3 minute periods

of work and rest. otal oxygen intake, total pulmonary
ventilation, total number of heart beats and blood lactic
acid concentration during the work hour and during recovery
were determined. It was found that when the work was
performed continuously, the rate of the work was low enough
so that there was little stress placed on the subject.

When heavy work was split into short periods of work and
rest, of thirty seconds or one minute duration, it became a
submaximal load on circulation and respiration and could be
maintained with little stress on the subJect for one hour.
With work periocs of two or three minutes duration, the work
output got close to the maximum limit of performance and

could be comp eted only with great strain.

18

Christensen, hedman, and Saltin (l6) conduct d a

“D

similar experiment by contrasting continuous running with

interval running using alternate work and rest periods

:3

of 5, IO, and i5 secc ds. Blood sample, gas analyses, and
heart rate data were collected. They conclude that:
1. Two physically trained subjects can run con-
tinuously fo- 3 and 4 minutes respectively on
the treadmill at a sieed of 20 kms./hr.
(i:.u mph , rer“hing maximal values for oxygen
uptake and for blood lactic acid. At the end of
this time they will have run a total distance of
l and 1.3 km respectively, and they will be
totally exhausted and need a long time for recovery.
2. Running at the same speed with short spells of
activity and rest, the character of the work
changes entirely; despite a marked decrease in
oxygen uptake during the actual work periods, the

work can be performed without or with only a

slight increase in blood lactic acid concentration,
indicating aerobic or practically aerobic work

conditions. The trained subjects can stand an
effective work time of IS and 20 minutes respec-
tively within an experimental time of 30 minutes
and run a total distance of 5 and 6.67 km

respectively without being totally exhausted.

19

The heart rate remained relatively constant at luO
to 150 beats per minute during these short runs.

Results of the experiments of Vasil'eva (68) and
associates show that pulmonary ventilation increased more
rapidly in trained indiViduals during work than in the
untrained. The resting state heart rate was almost the
same in both groups (70/min), but the heart rate rose
steadily during the work and at the end of the last
minute of a five minute run averaged 180 beats per minute
in trained and l85 beats per minute in untrained subjects.
From their investigations they conclude that the changes
taking place in the respiratory exchange during intensive
muscular activity were greater in the trained than in the

tantrained subjects. This facilitated the performance of
wxork of much greater intensity.

In work done with one female and one male subject on

51 bicycle ergometer, Christensen (16) found that the oxygen
el’lergy cost per kpm of work or the mechanical efficiency is
131163 same or practically the same whether the work is performed
C-Or1tinuously for one hour with an easy load or discontinu—
<3tisly with a heavier load. For the high work loads the
lOwest heart rate was found with short spells of 30 seconds
01‘ 45 seconds of work and rest.

Knehr (45) investigated the metabolic effects of six

moi'I‘Chs of training on lb middle distance runners. There was

51 decrease in resting pulse rate of 5 beats per minute and

20

in exhausting work there was an increased capacity for
supplying oxygen to tissues and greater utilization of
anaerobic energy reserves.

During a prolonged exercise period lasting 2 to 8
hours, Michael (48) found.fihatventilation volumes generally
increased throughout the exerciSe. When the heart rate
reached luO beats per minute, the intensity of work could
not be maintained for more than four hours or a rate of 160
beats per minute for more than two hours without extreme
fatigue.

Brouha (l2), Gemmil (28), Gray (31), and Milic (49)
report that the oxygen cost of respiration is smaller in
trained than in untrained individuals.

Astrand and Saltin (7) measured metabolic effects

Wiiile one female and four male, well trained subjects,
IDEErformed maximal work on a bicycle ergometer. With maximal
VVCDrk times of about 2 minutes, a heart rate average of 185
beats per minute was reached. This same range was recorded
with lighter work that could be maintained for about 6.5
Ininutes. In the :0 minute warmup exercise, heart rate was
about 140 beats per minute at the end of it. The common
ffiature of pulmonary ventilation was a more rapid increase

aruj also a higher maximal ventilation the heavier the work

lOad.

A number of studies indicate that resistance exercise

will, w-thin limits, increase strength (15, 37, 71). Much

J of the research done in this area is concerned either with
the improvement of strength through various programs of
progressive resistance exercise using isotonic contractions,
or strength improvement through isometric contractions.

The effects of weight training on middle distance and
distance runners has been investigated by Van Huss and
Kennedy (67).

Ouellette (58) studied the effect of quadriceps
development on sprint running time.

Cureton (20) has shown that champion athletes scored
well above the normal young men's average on the Cureton
Q—Item Strength Test.

Adult males who participated in a recreational sports
pxrogram were stronger than non—participants as measured by
<jjynamometer strength in the work done by Donnelly (23).

No information is available concerning the effects of

Specific running programs on the development of leg strength.

CHAPTER III

METHODOLOGY
The measures in this study were obtained on thirteen

healthy co-1ege women, ages 19—2

2, who were in the physical

education majors track and field class at Michigan State

University. None of the subjects were trained athletes.

All subjects volunteered for the study and were placed into

one of three groups, the groups being matched on a time
trial in running 220 yards on a straight—away, with a

standing start, on the university track. A sprint group,

a Sprint and overdistance group, and a control group were

Ilsed.

General Procedures

The data were collected during four appointments to

TZkie Human Energy Research Laboratorx and at the university
tlruack during the track and field class. The laboratory
<Dt>servations consisted of pre-training and post—training
Ineetabolism and heart rate tests of the subjects during

‘VCXPk performance on a motor—driven treadmill, and of five

StI‘ength measures. At one appointment, the strength

measures were taken and a practice in treadmill running

“”18 provided to familiarize the subject with procedures

93

._ .
.3

and equipment. At t e second appointment, energy metabolism
measures and heart rate data were collected during two
running tests on the treadmill. For the protection of the
runner, a canvas harness was strapped around the waist and

fastened by a rope to an overhead frame throughout both

treadmill tests.

Ltd
(3
FD
( l
.4
H
t. J
‘ J
"U
H
(i
t J
(D
{L
y

*3
(D
m

 

Energy Metabolism nd Heart Rate

$1)

 

The subject ran on the treadmill for 10 minutes at

5 m.p.h., 0 per cent grade. As soon as the treadmill belt

Stopped, the subject sat down on a chair placed on the

treadmill, keeping the mouthpi ce in place, for a 15
Ininute recovery period. Gas samples were gathered in
Ehouglas bags during the middle 30 seconds of each minute
Citaring the run, and during the middle 30 seconds of the
ffirst five minutes of the recovery. Single 5 minute
ISEEoovery gas samples were collected for minutes 5-10 and
10—45,

At the end of this 15 minute recovery period, the
SIiject removed the mouthpiece and nose clip and was pro-
‘Jixded with an additional ten minute recovery before the
heXt test. During this time the subject was free to walk
aPOund.

The subject then ran at 7 m.p.h., up an 8.6 per cent

grfiade, for as long sible (to exhaustion). Expired

m

53)

s pc

24

gas was collected

H)

or each minute of this run and for each

minute of the first five minutes of the recovery. Again

single 5 minute recovery samples were collected for minutes

5-10 and 10-15 of the recovery period.
All expired ”as was collected in Douglas bags by

the open circuit method. The amount of gas expired was

measured by the Kofrany.—Mich

J.
$1)

}

elis Calorimeter. The tempera—
ture and humidity of the room were observed each day of the
experiment. Calculations were made according to Consolazio,
Johnson and Pecora, 1953. (19)

A continuous heart rate record was obtained by
recording a single precordial ECG lead during the entire

10 minute run at 5 m.p.h. and the 15 minute recovery period

.following this run, and also during the entire time of the

7 m.p.h. run to exhaustion and the 15 minute recovery

Eweriod following it. A resting heart rate was recorded

‘ttvo minutes prior to the first run.

3 trength

Five strength measures, hip flexion, hip extension,
lirlee flexion, knee extension and ankle plantar flexion
WEire taken with the T5 Cable Tensiometer (Clarke, 1953).
Al1 measures were taken on the right side of the body
exCept those involving the trunk. Measures were made at
least twice at each site according to instructions outlined
bS’ Clarke (18). If the second measure differed from the

first by more than 2.0 kg., additional measures were made

’7
4.:

until two of them differed by not more than 2.0 kg. The
first of the two measures differing by not more than 2.0

kg. were recorded. The average uncorrected kg. amount was

corrected and recorded.

220 Yard Dash Times

The pre—training and post—training 220 yard dash
times were recorded at the university track, on a straight—
away run, with a standing start. Following a warmup con—
sisting of a 440 yard jog, a few stretching calisthenics,
and several “0 yard sprints, the subjects ran the 220's in
groups of two. Times were recorded to the slowest tenth
of a second. Each subject was given three trials, one
trial each on successive days. The best of the three times

lVaS used. All timing was done using a Hanhart split time

8130p watch.

Elglgining Program

The subjects in both experimental groups trained
fVDLir days per week for five weeks following the training
ESclthedules shown in Tables I through VII, in addition to
EDacrticipating in the regular class work. The control
EEIVDup followed the regular planned teaching-learning
ac“v“tivities in class.

Training distances of 60 yards and 300 yards were
measured on both the outdoor and indoor tracks. During

lnClement weather the subjects trained indoors. The

26

training sessions usually took place either before the
start of the regular class period or immediately after it.
At the beginning the subjects ran as a group; however,
within three to four days they were training in groups of
two as their ability differed and each had progressed to
a different step on the training schedule. During the
last two weeks, the subjects often trained alone for

this same reason.

Experimental grogp A, the sprint group.—-This group
trained by running repeat 60 yard dashes each day of
training for the entire five week training period. All
of the subjects started at step 1 of the schedule shown
in Training Table 1 where the pace was set at 15 seconds
811d the work to rest ratio was 2 to 1. This work to rest

rwatio was set up by an empirical decision in View of the
inct these were untrained subjects. If the subject could
anEet the schedule by running each dash at the pace or
lffister than the pace the schedule requested, progression
VVEis made to the next step on the next day of training.1
After the first day, the 15 second pace was found to be
tcDO slow as the subjects ran with extreme ease, so the
:pace was raised to 13 seconds the second day and then to
143 seconds the third day to demand some effort from the
Subjects. During the rest interval, the subject walked.
\

lA leeway of two was permitted since all subjects were
uhtrained and it often took them a few runs to know if they
were running at the requested pace.

C- ‘Y'lT‘
x, .-_\A..a

C‘ ‘\
.c C

L

running 60

 

a

R )

nd overdistance

yard dashes for

 

 

If?

(DU?

15 :

:A0

:35

:25
:20

two days, lol-cwing the same schedule as Group A, and the
other two days they ran an overdistance of 300 yards
followi g the steps in Training Table VII. During the
rest interval, the suojc't walked
TABLE I
SPRI»? TEA-N1\G SCHEDULE Ff? l5 SECOND PACE
Start

Distance Speed Rest Interval Repetitions

Step (Yards) (Seconds) (Seconds) (Seconds) (Number)
1 60 15 :30 :45 10

3O

 

 

F7!- ww-
.L

n

H)

. g
.N’ :
5.1.4 -. .L.

SPRINT TRAINING SCHEDULE FOR 13 SECOND PACE

 

 

Start
Distance Speed Rest Interval Repetitions
Step (Yards) (Seconds) (Seconds) (Seconds) (Number)
1 DO :3 Kb :39 lo
2 " ” :2? 2%5 9

TABLE III

SPRINT TRAINING SCHEDULE FOR 12 SECOND PACE

 

 

Start
Distance Sp ed Rest Interval Repetitions
Step (Yards) (Seconds) (Seconds) (Seconds) (Number)

 

:2u :36 10

H
CD
O
P- ._1
c\)

M
P
O
U.)
'\)
\O

U H H 12 E , 7
I'\ n ,.‘
5 H H CC CC 6

 

:9

 

 

 

 

 

 

TABLE IV
SPRINT TRAINING SCHEDULE PCR 11.5 SECOND PACE
Start
Distance Speed Rest Interval Repetitions
Step (Yards) (Seconds) (Seconds) (Seconds) (Number)
1 60 I- 5 .23 :34.5 10
2 n H :19 30.5 9
3 n H 1 26.5 8
A " " 1- 22.5 7
5 " " :07 18:5 6
TABLE V
SPRINT TRAINING SCHEDULE FOR ll SECOND PACE
Start
Distance Speed Rest Interval Repetitions
Step (Yards) (Seconds) (Seconds) (Seconds) (Number)

I 60 :II 22 :33 10
2 H H 18 :29 9
3 " " lb :25 8
A ” " :10 :21 7
5 " ” :06 :17 6

 

 

TABLE VI

SPRINT TRAINING SCHEDULE FOR 10.5 SECOND PACE

 

 

 

 

 

 

 

 

Start
Distance Speed Rest Interval Repetitions
Step (Yards) (Seconds) (Seconds) (Seconds) (Number)
I 60 210.5 :21 :3l.5 lO
2 " ” 17 :27.5 9
3 " " 13 :23.5 8
Li H H :09 :19¢5 7
5 " " 05 :15 5 6
TABLE VII
TRAINING SCHEDULE FOR OVERDISTANCE
Start Repe—
Distance Sp ed Rest Interval titions

Step (Yards) (Seconds) (Sec) (Min&Sec) (Sec) (Min—Sec) (Number)

 

1 300 :70 140 2:20 210 3:30 2
2 " :68 136 2:16 204 3:24 2
3 " :66 132 2:12 198 3:18 2
4 ” :64 128 2:08 192 3:12 2
5 " :62 124 2:04 186 3:06 2
6 " 60 -20 2:00 180 3:00 2
7 ” :58 116 l:56 174 2:54 2
8 ” b6 -12 1:52 168 2:48 2
9 H 54 108 1:48 162 2:42 2
10 ” :52 104 1:44 156 2:36 2
ll " :50 100 1:40 150 2:30 2

 

 

 

31

+- fl- 1 TV. f‘nmr‘c-w Err-sh
biwafi svseu.1\_/\Ab "all:

Stati lgyed

(I)

Initial and final measurements for each subject were
used to determine the changes in 220 yard dash run times,
the all-out treadmill run times, total ventilation during
work performance on the treadmill, heart rate during work
performance on the treadmill and strength.

Group means were compared. Analysis of variance
was used to determine the significance of the differences

in mean changes among the three groups.

CHAPTER IV

ANALYSIS OF DATA

Description of Subjects

4

Of the 15 ubJects who began this study, complete data

(1)

is available for only 13. Two subJects from Experimental
Group A were dropped, one because of an accident that pre—
vented the second battery of tests to be administered, and
one was dropped for medical reasons:

A description of the thirteen subjects participating

in this study is presented in Table VIII.

TABLE VIII

DESCRIPTION OF SUBJECTS

 

 

Group A Group B Group 0

Characteristics Sprint Sprint and Overdistance Control
Number 3 5 ' 5
Mean Age

(Years) 21 21 2l
Mean Height

(Inches) 67 66 64
Mean Weight

(Pounds) 139 134 131

 

 

Results and Discussion

 

Analysis of variance was used in the statistical

analysis to Compare the mean changes from T1 to T2 for each

33

group. The 5 per cent level of confidence was selected

as the significant level for all observed differences.

C)

Yard Dash Times

l\_/

Changes in ’2

 

Table IX contains the analysis of variance results
for the 220 yard dash times. There was no significant

difference in the effect of the two training programs on

TABLE IX

ANALYSIS OF VARIANCE FOR 220 YARD DASH TIMES

 

 

 

Source of Sum of Degrees of Mean
Group Variance Squares Freedom Squares F

A Between Groups 5.22 1 5.22
Within Groups 8.33 4 2.08 2.50
Total 13.56 5

B Between Groups 24.96 1 24.96
Within Groups 54.19 8 6.77 3.68
Total 79.15 9

0 Between Groups .44 l .44
Within Groups 53.08 8 6.63 .06
Total 53-52 9

 

the improvement of speed in running the 220 yard dash. An

F of 7.71 is needed for significance at the 5 per cent level
for Group A. For Groups B and C, an P value of 5.32 is
needed for statistical significance at the 5 per cent level.
These results seem to indicate that neither of the two

training programs applied in this study will improve running

DU
1:.

speed

0)

ignificantly over 220 yards. It is felt that if
the training programs were applied over a longer period
of time significant improvement would take place.

The group means and standard deviations for the
220 yard dash are presented in Table X. Although no
statistically significant improvement in running 220
yards was found, examination of Table X shows that the

two experimental groups did improve their times more than

'-_J

the Contro group. The Control group changed very little

A greater improvement is noticed in Group B.

TABLE X

GROUP MEANS AND STANDARD DEVIATIONS FOR
220 YARD DASH TIMES

 

 

 

 

Means Standard Deviation
Group T1 T2 T1 T2
A (N=3) I35-2 133-3 1.96 -55
B (N=5) :36.1 :32 9 2.84 2.33
C (N=5) :35.8 :35.4 2.60 2.50

 

Changes in All—Out Run Times

 

The all-out runs were used as a measure of athletic
endurance performance. The subjects ran on a motor-driven
treadmill at a speed of 7 miles per hour up an 8.6 per cent

grade. Table XI contains the analysiscfi‘variance result for

(I)

stical significance was found for bOth

Pu

the all-out runs. Stat

TABLE XI

ANALYSIS OF VARIANCE FOR ALL—CUT RUN TIMES

 

 

 

 

Source of Sum of Degrees of Mean
Group Variance Squares Freedom Squares F
A Between Groups 840.16 1 840.16
Within Groups 90.66 4 22.66 37.06”
Total 930-83 5
B Between Groups 4202.50 1 4202 50
Within Groups 4216.40 8 172.35 7.97**
Total 8418.90 9
C Between Groups 656.09 1 656.09
Within Groups 1378.80 8 172.35 3.80
Total 2034.90 9
*Significant at the .01 level.
**Significant at the .05 level.
experimental groups. This suggests that training through

the use of an intensive running program will improve
athletic endurance performance as measured by an all—out
run. Data suggests that the training program followed by
Group A would improve athletic endurance performance to a

greater degree.

Changes in Energy Metabolism and Heart Rate

It is generally known that with training, standardized
work tests are performed with greater economy, i.e., the
same amount of work can be performed with less stress on
the circulo-respiratory mechanism. Such adjustments were
not apparert in this study. No significant changes in

ventilation or heart rate during the 10 minute standardized

'._A)
7%

.ork tes- fa--: XI; are indicated A general trend
to ard a decrea-e in ventilation during the standard work

test is suggested upon examination of the data presented
in Table XIII. Of the eight subjects who trained, six
showed a decrease in ventilation during the second work
test; two showet an Increase. Subject C. L. showed a
marked increase in both maximum ventilation reached and

/

maximum heart rate reached (as seen in Table IV) during

the second test. Reasons for this are not clear from this

data. In the Control Group, two subjects showed an increase

TABLE XII

F VALUES FOR ENERGY METABOLISM AND
HE’RT RATE MEASURES

 

 

Experimental Experimental Control
Measure Group A Group B Group

 

All—out Run Peak

Heart Rate 2.13 .01 .13
All—out Run Maximum

Ventilation i/min. 22.33* 3.58 .70
St. Wk. 95‘: TCEal

Vent. During Ex. .10 .07 .004
St. Wk. Test Total

Vent. During Rec. 1.08 .15 .65
St. Wk. Test Heart Rate

Sum Ex. Min. 8—10 2.80 .64 .39
St. Wk. Test Heart Rate

Sum Rec. Min. 1-3 4.32 2.39 1.71

 

 

*Significant at the .01 level.

IA)
.\1

[I]

TABL XIII

MAXIMUM VENTILATION REACHED DURING
STANDARD WORK TEST OF 10 MINUTES

 

 

v

Maximim Ventilation l/min. Reached at Min.

 

 

 

Before After Before
Group Subject Training Training Training Training
Exp. A (L H. 68 61 9 8
M. K 65 61 10 5
J. R. 63 67 8 9
Exp. 3 x s 65 55 5 7
D. D. 61 44 9 5
C. L. 46 58 9 7
L. N. 66 60 7 6
S. O. 79 74 9 7
Control S. C ,2 54 10 6
J. F. 75 71 7 6
K. K. I 52 6 6
S. S. 66 66 7 10
K S. 5 60 7 9

 

in ventilation, two showed a decrease, and one showed no
change. It is not clear why subject K. K. in the Control
Group showed a marked decrease in ventilation and a corres-
ponding decrease in heart rate (Table XIV). One reaso
more marked decreases in ventilation are not apparent in
the experimental groups may be accounted for by the rela-
tively short length of the training period.

The maximum heart rate each subject reached during
the 10 minute standard work test is presented in Table XIV.
Although no significant changes in heart rate occurred, it
is interesting to notice that all of the subjects in

experimental Group A had a lower maximum heart rate during

l U
00

TABLE XIV

MAXIMUM HEART RATE REACHED DURING STANDARD WORK
TEST OF 10 MINUTES

 

 

 

 

 

Heart rate/min. Reached at min.
Before Ih—After After After
Group Subject Training Training Training Training
Exp. A. C. H. 192 190 10 10
M. K. 218 184 7 10
J R. 194 180 6 5
Exp. B. K. B. 212 178 10
D. D. 198 180 10
C. L 180 212 5 8
L. N. 174 174 10 10
S. O. 194 196 10 2
Control S. C. 194 204 4 6
J. F. 196 I94 9 10
K. K. 196 188 9 9
S. S. 208 198 5
K. S. 180 182 8
the second test. In experimental Group B, two of the

subjects had lower maximal heart rates, one remained the
same, and two increased; one markedly. In the Control Group,

two subjects showed an increase and three showed a decrease.

(A)
\13

During the all-out runs the maximum ventilation
reached during the run improved significantly for experi—
mental Group A (Table XII). No significant changes were
observed for experimental Group B and the Control Group.
Data seems to indicate that training by running short
distances at an intensive speed significantly improves the
ability to bring increased amounts of air into the body as

an adjustment to evere exe cise.

U)

No significant change in the peak heart rate reached
during the all—out runs was observed in any of the three

groups.

Changes in Strength Measures

 

Ample research (15, 71) indicates that training by
the use of isotonic or isometric contractions will improve
strength. Little is known concerning the effect training
by running has on the improvement of strength. Table XV
contains the analysis of variance of the sum of five
strength measures administered to the legs and trunk of
the subjects. No statistically significant improvements
were made by any of the groups. However, a slight improve—
ment was found in leg strength in all three groups (Table
XVI). The two experimental groups improved more than the
Control Group. Experimental Group A, the sprint group,
improved slightly more than Experimental Group B, the
sprint and overdistance group. It is believed (62) that

any improvement in strength by running would take place

TABLE XV

ANALYSIS OF VARIANCE FOR THE SUM OF FIVE

STRENGTH MEASURES

 

 

 

 

 

 

 

 

Source of Sum of Degrees of Mean
Group Variance Squares Freedom Squares F
A Between Groups 5460.16 1 5460.16
Within Groups 4850.95 4 1212.73 4.50
Total 10311.12 5
B Between Groups 5267.02 1 5267.02
Within Groups 16780.25 8 2097.53 2.51
Total 22047.27 9
C Between Groups 1556.25 1 1556.25
Within Groups 10315.92 8 1289.49 1.20
Total 11872.18 9
TABLE XVI
GROUP MEANS AND STANDARD DEVIATIONS FOR
THE SUM OF 5 STRENGTH MEASURES
Means Standard Deviation
Group T1 T2 T1 T2
A (N=3) 191.58 251.91 27.25 41.02
B (N=5) 209.45 255.35 50.16 40.96
C (N=5) 220.30 245.25 34.28 37.45

 

41

during the starts and accelerations in a sprint. Since
experimental Group A trained by running short Sprints in
every training session, their improvement should be greater
than that of Group B that trained by running short sprints

during one—half of the training sessions,or Group C.

CHAPTER V

SUMMARY, CONCLUSIONS, AND RECOMMENDATIONS

Summary

It was the purpose of this study to investigate the
effectiveness of two interval training programs on the
improvement of speed in running the 220 yard dash in young
women. Thirteen healthy college women ages 19-22 were the
subjects. Two experimental and one control group were
used. One experimental group trained by running short
sprints of 60 yards four days per week; the other group
trained by running 60 yard Sprints two days per week and
300 yard runs two days per week. Both groups trained for
five weeks. The control group did not participate in a
special training program.

All subjects were tested before and after 5 weeks of
training. The tests included: time for running 220 yards,
energy metabolism and heart rate during an all-out tread-
mill run to exhaustion and during a standardized treadmill
run of 10 minutes, and leg strength.

The results were analyzed using analysis of variance
to determine the significance of the differences in mean

changes among the three groups.

43

Conclusions

 

Based on the statistical data presented, the following

conclusions seem justified:

1.

U7

There was no significant improvement in running
speed over 220 yards for either experimental
group. However, a general tendency for greater
improvement of both experimental groups over the
Control Group, and of experimental Group B over
experimental Group A is indicated.

Both experimental groups improved significantly
in athletic endurance performance as measured

by an all-out run.

Experimental Group A improved significantly in
the maximum ventilation reached during the all-
out run.

No significant changes in heart rate occurred

as a result of training in either group.

No significant improvements in leg strength were
observed. However, data seems to indicate a
greater tendency for improvement in strength in
experimental Group A, the Sprint group, than for
experimental Group B, the sprint and overdistance

group.

an

Recommendations

 

The following recommendations are made as a result of

this study:

1.

A similar investigation using a larger number of
subjects should be made.

The training period Should be carried on for a
longer period of time than five weeks. Experi—
ence and observation indicate that the subjects
were just reaching the point of intensive training.
An eight or nine week training program may yield
different results.

Untrained runners who have a strong interest in
running and a firm desire to improve running
Speed should be used as subjects.

Various sprint training distances should be

investigated.

BIBLIOGRAPHY

10.

11.

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Astrand, 1., and others. "Circulatory and Respiratory
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Astrand, 1., and others. "Intermittent Muscular Work,"
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Astrand, P. 0. Experimental Studies of Physical Working
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Astrand, P. O., and others. ”Girl Swimmers," Acta
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1964.

 

 

APPENDICES

APPENDIX A

RAW DATA ON MEASUREMENTS

54

TABLE XVII

220 YARD DASH TIMES

 

 

 

 

 

Before Training After Training
Group Subject (Seconds) (Seconds)
A C. H. :37.5 :34.0
M. K. :34.2 :33.1
J. R. :34.0 :33.0
B K. B. :36.2 :32.8
D. D. :33.7 :30.1
C. L. 133.1 :31.5
L. N. :40.1 :36.1
S. O. :37.4 :34.2
C S. C. :39.7 139-3
J. F. :33.2 :33.5
K. K. :37.3 :36.6
S. S. :35.2 :34.6
K. S. :34.0 :33.3
TABLE XVIII
TREADMILL ALL-OUT RUN TIMES
Before Training After Training
Group Subject (Seconds) (Seconds)
A C. H. 60 91
M. K. 60 85
J. R. 70 85
B K. B. 73 124
D. D. 100 160
C. L. 85 120
L. N. 60 ' 81
S. O. 70 108
c s. c 45 65
J. F 80 86
K. K 60 90
S. S 60 75
K. S 80 9O

 

 

 

 

 

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APPENDIX B

INDIVIDUAL TRAINING CHARTS

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