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Home Learning

Home Learning. For each of the three training zones name a sportsperson and explain why they would train in that particular zone. . Exercise Intensity A4. Heart Rate Target Zones/Training thresholds HR Max Borg’s RPE Scale. Define Heart Rate and where can you measure it? .

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Home Learning

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  1. Home Learning • For each of the three training zones name a sportsperson and explain why they would train in that particular zone.

  2. Exercise Intensity A4 • Heart Rate • Target Zones/Training thresholds • HR Max • Borg’s RPE Scale

  3. Define Heart Rate and where can you measure it? • Pulse: Carotid (neck) / Radial (wrist) • Cheap/Not very accurate • Why should you not use your thumb? • Heart Rate Monitor • More expensive/accurate

  4. Target zones / Training thresholds • Zones are calculated using max HR and Resting HR • Max HR = 220 – Age • E.G. 15 Years old = Max HR – 220 -15 = 205BPM • Average resting HR = 70BPM • Work out your MHR

  5. Target zones/Training thresholds • 60% = 123 b.p.m. • 85% = 174 b.p.m. • What’s your target zone? • Other Zones • Aerobic Zone = 60 - 85% • Anaerobic Zone = 85 - 95% • Speed Zone = 95 – 100% • Work out each one for your self

  6. Training Pyramid – Complete your worksheet

  7. Borg Scale • Used as a measure of exercise intensity • There is a relationship between RPE and heart rate • RPE X 10 = HR (b.p.m.)

  8. Borg Scale • (E.g.) RPE – 10. • 10 X 10 = HR – 100 b.p.m. • RPE – 15 • 15 x 10 = HR – 150 b.p.m.

  9. Review Questions • What are the training percentages for: • Speed, Anaerobic and Aerobic Zone? • Work out the aerobic zone for a 20 year old. • What would be the RPE using the Borg Scale at scale 16?

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