1. Recovery rates 1 Recovery rates

2. What you will learn about in this topic: 1.Recovery rates 2.Target zones 3.Training thresholds Recovery rates 2

3. Recovery rates 3 Learning objectives By the end of this presentation you should be able to: Understand what a target zone is Describe the different training zones Explain how the body recovers from exercise

4. Recovery rates The recovery rate is the time it takes for the heart to return to its resting state after exercise. This can indicate the performer’s level of fitness; the quicker the recovery, the fitter the performer. Recovery rates 4

5. Recovery allows the muscles to become stronger as muscle proteins, energy stores and enzymes that help to improve the lactic acid threshold increase. Recovery rates 8

6. Target zones and training thresholds A target zone is the range within which a performer needs to work for aerobic training to take place. Recovery rates 9

7. Recovery rates 10

8. A training threshold is the point that must be exceeded before an effect or result can be produced. Recovery rates 11

9. For example, a runner could go for a jog around a running track to train for a marathon, but they would not reach the point or threshold they must exceed in order to improve their stamina. However, completing a 10 mile run would probably reach and pass their training threshold, helping to improve their stamina and performance in preparation for the marathon. Recovery rates 12

10. The intensity of exercise affects the heart rate, which in turn can affect how the type of exercise helps the body. For example, aerobic respiration is obtained by training between 60 to 80 per cent of the maximum heart rate target zone. Recovery rates 13

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12. Athletes training continuously, just below the anaerobic threshold, will build up their lactic acid tolerance, allowing the body to continue exercising while coping with greater levels of lactate without muscular pain or fatigue. Recovery rates 15

13. Task This is a physical task in order to find out who has the best recovery rate in the class. Equipment needed: A set of stairs A stopwatch Paper and pen to record results Recovery rates 16

14. Method: 1.Take your resting heart rate over 30 seconds. 2.Quickly and safely go up and down the stairs for a minute to raise your heart rate. Recovery rates 17

15. 3.For 10 minutes, measure and record your heart rate for 30 seconds at the beginning of every minute. 4.The person who returns to their resting heart rate first has the best recovery rate. Recovery rates 18

16. Recovery rates 19 Exam questions 1. What are the benefits of having a recovery time built into an exercise session?

17. Recovery rates 20 What you have learnt in this topic: 1.Recovery rates 2.Target zones 3.Training thresholds

18. Recovery rates 21 Learning objectives You should now be able to: Understand what a target zone is Describe the different training zones Explain how the body recovers from exercise