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? Pulse: Carotid (neck) / Radial (wrist) Cheap/Not very accurate Why should you not use your thumb? Heart Rate Monitor More expensive/accurate

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

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

Training Pyramid – Complete your worksheet

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.) ScoreEffort 6 20% effortNo Exertion 7Very, very light 8 9 Gentle walking 10 55% effort 11Fairly light 12 13Steady pace 14 15Hard 16 85% effort 17Very hard % Effort Very, very hard 20Exhaustion

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

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?