Practical Workshop 1 Heart rate training zones Karvonens principle Estimate your Maximum Heart Rate Training Zone Training at a certain of your maximum heart rate Karvonen Principle ID: 320162
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Slide1
Calculating Intensities
Practical Workshop 1Slide2
Heart rate training zones (
Karvonen’s
principle)
Estimate your Maximum Heart Rate-
Training Zone
= Training at a certain % of your maximum heart rate
Karvonen
Principle-
An accurate method of calculating a training zone (takes into consideration resting heart rate). He suggests training at 60-75% of maximum heart rate.
60%= Resting heart rate + 0.6 (max heart rate-resting heart rate)
75%= Resting heart rate +0.75
(max heart rate-resting heart rate)
Calculate your own
Karvonen
Training Zone:
Practical: Cycle or Run for 6
mins
in this zoneSlide3
Borg Scale (rating of perceived exertion)
The Borg scale is a simple method of rating perceived exertion (RPE) and is used to measure a performer’s level of intensity during training.
Key Term
: perceived exertion is how hard you feel your body is working during exercise
Key
Term
: perceived exertion is how hard you feel your body is working during exerciseSlide4
6
7 - very, very light (30% effort)
89 - very light (50% effort)
10
11 - fairly light (60% effort)
12
13 - moderately hard (70% effort)1415 - hard (80% effort)1617 - very hard (90% effort)1819 - very, very hard ((100% effort)20 - exhaustion
Practical:
In pairs on bike carry out Maximal 30 sec interval session. After each 30 seconds check rating of perceived exertion. Slide5
1 rep max (1RM)
When
weight training you need to work out your one repetition maximum for each exercise that you plan to do so that you can then decide on the correct intensity that you wish to train at. There are different types of strength and you need to decide which one you wish to improve. Depending on which type this is you need to work at a certain percentage of your one repetition max.
Practical- Calculate your 1RM on a chosen machine. Using this information design a weights session for either POWER or ENUDRANCE activity Slide6
EXAM
Explain how you could calculate individual workload intensities for a continuous training
programme
Use heart rate to measure intensity
Heart rate training zone (must use exact wording)
Max HR = 220 – age
Karvonen principle statedKarvonen formulaUse Borg scale to measure intensityRate of perceived exertion/RPE
Subjective/opinion
Scores 6-20