Training Zones & Heart Rate

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Training Zones & Heart Rate

  1. 1. GCSE PE Aerobic and Anaerobic Fitness Heart Rate Training Zones
  2. 2. Lesson Aims  Recap goal setting: Can I explain SMART goal?  Explain and provide a practical example of aerobic fitness.  Explain and provide a practical example of anaerobic fitness.  Understand what is meant my resting heart rate, working heart rate and recovery rate.  Be able to evaluate heart rate results on a graph.  Be able to use graphs o demonstrate and explain the use of target zones and thresholds of training.
  3. 3. QUICK QUIZ… People who set sensible goals, plan, monitor and record their progress are more likely to meet their goals. Applying SMART when you set goal will make them easier to achieve. Complete the explanation of SMART target below. •Specific means knowing exactly what the goal is e.g. I want to swim 0.5 second faster in my 100m Breastroke. •M…………….. means setting a goal that you are able to measure to see if you have achieved it. •A………………………………………………………………………………… …………………………………………………………………………………… •R………………………………………………………………………………… …………………………………………………………………………………… •Time – Bound. Does the goal have an end point?
  4. 4. What is Aerobic and Anaerobic Fitness  Turn to page 72/73 in your text books. Read the training sessions that Jack and Tom complete for their event.  Both training sessions improve cardiovascular fitness in different ways. Which session do you think is aerobic, and which is anaerobic? Session A: Jacks 100m Sprint session is ………………… Session B: Toms training for 1500m…………………….. Aerobic exercise means ……………………………………. An example of a sport that requires aerobic fitness is ……………… Anaerobic exercise means ………………………………….. An example of a sport that requires aerobic fitness is ………………
  5. 5. What is Aerobic and Anaerobic Fitness  Turn to page 72/73 in your text books. Read the training sessions that Jack and Tom complete for their event.  Both training sessions improve cardiovascular fitness in different ways. Which session do you think is aerobic, and which is anaerobic? Session A: Jacks 100m Sprint session is ………………… Session B: Toms training for 1500m…………………….. Aerobic exercise means WITH AIR An example of a sport that requires aerobic fitness is 1500m Run Anaerobic exercise means WITHOUT AIR An example of a sport that requires aerobic fitness is SHOT PUT
  6. 6. ANAEROBIC EXERCISE AEROBIC EXERCISE
  7. 7. How do I Analyse my training session? You need to understand what terms below mean before you can understand how to use them!! SO…. Heart rate : ……………………………………………………………. Resting heart rate:…………………………………………………… Working heart rate:………………………………………………….. Maximum heart rate: …………………………………………………………………………...... .......................................................................................................... Target heart rate or target zone: …………………………………………………………………………… …………………………………………………………………………… Recovery rate: …………………………………………………………………………… ……………………………………………………………………………
  8. 8. How do I Analyse my training session? You need to understand what terms below mean before you can understand how to use them!! SO…. Heart rate : the number of times the heart beats per minute. Resting heart rate: heart rate at rest, best taken in morning. Working heart rate: heart rate taken during or immediately after exercise. Maximum heart rate: calculated according to age. 220 - age Target heart rate or target zone: the aim is to be within this zone during training; this means you are working hard enough to improve fitness. Training athletes may train out of this zone to gain certain benefits. Recovery rate: a measure of how long it takes for a persons heart rate to return to resting level after a training session.
  9. 9. How do I use the results?  My resting heart rate is ………………..  My maximum heart rate is …………….  My target zone is between …… and …….. bpm. Add your results to the graph. Plot what you think your HR would do if you were using interval training.
  10. 10. Test your understanding…  Answer the questions on page 77 of your Edexcel text book. 1. ……….. 2. ……………………………. 3. …………………………….  Why should you track your recovery rate after exercise? ……………………………………………………………………………… …………………………………….  What is working heart rate a measurement of? ……………………………………………………………  Describe anaerobic exercise and provide a sporting example to illustrate your answer. ……………………………………………………………………………… ………………………………………………………………………… …………………………………………………………………………
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