Starter activity In pairs…………………………………. Find your Pulse. What is your HR? How did you find it? What does it tell you about your level of fitness?

Lesson objectives Know the difference between aerobic and anaerobic training Understand the effects of lactic acid Evaluate the effects of training in target zones and the recovery rates of athletes

Aerobic & Anaerobic Training There are 2 types of activity aerobic and anaerobic. It depends on how your muscles get their energy. AEROBIC – with OXYGEN ANAEROBIC – WITHOUT oxygen

Aerobic Training ‘Any exercise done at a steady rate, and slow enough so that your heart can keep your muscles supplied with the oxygen they need.’ This is how marathon runners get their energy.

Anaerobic Training ‘Any exercise done in short, fast bursts, where your heart can’t keep up with your muscles’ needs for blood and oxygen.’ This is how sprinters get their energy. Exercise without oxygen produces a mild poison called LACTIC ACID.

Lactic Acid Activity – discuss with a partner the term LACTIC ACID. What is it? Have you ever experienced it? How did it make you feel?

Lactic Acid Build Up….. The body’s aerobic system is much more efficient, so we use it whenever we can, the problem is it is not that fast. The problem with the anaerobic system is the build up of lactic acid. Lactic Acid makes our muscles feel tired and can lead to cramping.

TASK: Aerobic or anaerobic Exercise????? Methods of Training Aerobic or Anaerobic Interval Training Continuous Training Fartlek Training Weight Training

ANSWERS

Heart Rate Definitions HR – is the number of times your heart beats per minute. Resting HR – is the number of times your heart beats per minute when at rest e.g. when not doing any physical activity. Maximum HR = 220-age Working HR – is the difference between your maximum HR and resting HR Working HR = Maximum HR – Resting HR

TASK – Heart Rate What was your resting HR? Facts: An adults resting HR is normally between 60 to 80 beats per minute (bpm). The slower your resting HR the more efficient your cardio-vascular system is. The more efficient your CV system the quicker your HR will return to normal after exercise. 2. What is your Maximum HR? 220 - age

Target zones To aerobically train, you need to overload by making sure your heart rate is in the target zone. Target Zone is between 60-80% of your maximum heart rate. The boundaries of the target zones are called training thresholds. Professional athletes will train above 80%.

Recovery rate Recovery Rate depends on fitness The length of time it takes your HR to return to normal after exercise is your recovery rate. The fitter you are the faster your recovery rate. Your recovery rate is also dependent on how strenuous the activity was too.

Exam Questions Which one of the following methods of training is least likely to improve both aerobic and anaerobic fitness? (1) A Circuit B Fartlek C Cross D Weight

Explain why resting heart rate is lower than recovery heart rate. (3) Our heart rate will vary depending on whether we are physically resting, working or recovering. Explain why resting heart rate is lower than recovery heart rate. (3) ....................................................................................................................................................................................................................................................................................

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