particular zone Exercise Intensity A4 Heart Rate Target ZonesTraining thresholds HR Max Borgs RPE Scale Define Heart Rate and where can you measure it Pulse Carotid neck Radial wrist ID: 1030164
Download Presentation The PPT/PDF document "Home Learning For each of the three trai..." is the property of its rightful owner. Permission is granted to download and print the materials on this web site for personal, non-commercial use only, and to display it on your personal computer provided you do not modify the materials and that you retain all copyright notices contained in the materials. By downloading content from our website, you accept the terms of this agreement.
1. Home LearningFor each of the three training zones name a sportsperson and explain why they would train in that particular zone.
2. Exercise Intensity A4Heart RateTarget Zones/Training thresholdsHR MaxBorg’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 MonitorMore expensive/accurate
4. Target zones / Training thresholdsZones are calculated using max HR and Resting HRMax HR = 220 – AgeE.G. 15 Years old = Max HR – 220 -15 = 205BPMAverage resting HR = 70BPMWork out your MHR
5. Target zones/Training thresholds60% = 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 ScaleUsed as a measure of exercise intensityThere is a relationship between RPE and heart rateRPE X 10 = HR (b.p.m.)ScoreEffort6 20% effortNo Exertion7Very, very light89Gentle walking10 55% effort11Fairly light1213Steady pace1415Hard16 85% effort17Very hard1819 100% EffortVery, very hard20Exhaustion
8. Borg Scale(E.g.) RPE – 10.10 X 10 = HR – 100 b.p.m.RPE – 1515 x 10 = HR – 150 b.p.m.
9. Review QuestionsWhat 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?