Home LearningFor 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 MonitorMore expensive/accurate

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

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

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.)

Score Effort

6 20% effort

No Exertion

7 Very, very light

8

9 Gentle walking

10 55% effort

11 Fairly light

12

13 Steady pace

14

15 Hard

16 85% effort

17 Very hard

18

19 100% Effort

Very, very hard

20 Exhaustion

Borg Scale(E.g.) RPE – 10.10 X 10 = HR – 100 b.p.m.

RPE – 1515 x 10 = HR – 150 b.p.m.

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?