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BBC Horizon: The Truth About Exercise - High Intensity Training

A. Pre-viewing

Familiarize yourself with the following entries before watching a video about High Intensity Training (HIT).

  1. High Intensity Training - a number of short, intense and effortful exercises, with short recovery breaks in between
  2. protocol - the system of rules and acceptable behaviour used at official occasions
  3. glucose - a type of sugar that is found in plants, especially fruit, and supplies an important part of the energy that animals need
  4. metabolism - all the chemical processes in your body, especially those that cause food to be used for energy and growth
  5. kit - a set of things, such as tools or clothes, used for a particular purpose or activity
  6. pedal (verb) - to push the pedal (the part of a bicycle that is pushed down with the foot to operate the bicycle) round with your feet
  7. sprint - to run as fast as you can over a short distance, either in a race or because you are in a great hurry to get somewhere

Watch the video and answer the following questions.

Video ©BBC.co.uk

Using vocabulary
Complete the following sentences using the words in the box. Use the correct grammatical form of the words.

Click here to show answers

E. Phrasal verbs that end with off
A phrasal verb is a verb plus a preposition and/or an adverb which creates a meaning different from the original verb. For example in the video, take off means to suddenly start to be successful or popular.
Phrasal verbs are very common in spoken and written English, so you need them to understand natural English and to sound more natural when speaking English. Complete the tasks below to learn more about some common phrasal verbs that end with off.

I. Match the phrasal verbs with their definitions. Please note that some of the phrasal verbs may have more meanings than the one given in this exercise. Consult a dictionary when necessary.

II. Complete the following sentences by selecting the phrasal verbs which best fit the sentence contexts. Use the correct grammatical form of the words.

Transcription –
BBC Horizon: The Truth About Exercise - High Intensity Training

Is this another piece of training or is this the real thing?
No, now we're on to the real thing, Michael.
Jamie and his colleagues have shown it is possible to improve those health markers with a remarkably short amount of exercise. It's a new, evolving field of study that has really taken off in the last few years.
What we're going to do is introduce you to the HIT protocol, the High Intensity Training protocol, which, over a period of just a few minutes a week, we should be able to demonstrate that you can dramatically reduce your response to a glucose drink.
You see, this is what I find utterly, utterly, utterly unbelievable, I have to say. I mean, I knew, because I’d read your research before I came that you were going to say this, but it goes against absolutely everything I was taught when I was at medical school, and everything I have read since. How long do I have to do it?
Today, you're going to be cycling maximally for about 20 seconds and then you can take a short rest. And you're going to repeat that two more times.
OK. That really doesn't sound like exercise, I have to say. Three bursts of 20 seconds?
I have to do this how often a week?
We would like you to do it three times a week.
It only adds up to a grand total of three minutes, that's just three minutes of high-intensity exercise a week and that is absolutely nothing.
Well, we'll show you it's actually quite a lot for the metabolism in your muscle and it will make a really good difference.
The whole industry around exercise says, "Do more, do more, do more," and the only way of getting any benefit is through huge amounts of pain and huge amounts of time.
Of course.
And you're saying the complete reverse.
Well, you can imagine the drivers for that. For example, if you're doing lots and lots of high volume exercise, you need to buy a lot of equipment, a lot of kit, running shoes etc.
Here, you could do this in your suit if you really wanted to.
OK, if you want to start pedalling in three, two, one... OK, and go as fast as you can. Sprinting, sprinting. That's looking really good. Really good. Excellent, excellent. Keep it going.
20 seconds is quite a long time!
Keep it going! Five seconds to go. Three, two, one...
And stop pedalling.
OK! Stop there for a bit.
That is different!
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