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Copy of Analysing training sessions

Understand what is meant by resting heart rate, working heart rate, recovery rate, and be able to evaluate results on a graph. Be able to use graphs to demonstrate and explain the use of target zones and the thresholds of training.
by

vicki blackburn

on 14 February 2011

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Transcript of Copy of Analysing training sessions

Analysing training sessions Heart Rate is the number of
times that the heart beats per
minute (BPM) Resting HR =
The HR at Rest How do you measure Heart Rate? Check the radial pulse. Working Heart Rate = The heart measurement during or
immediately after exercise. Resting HR is best taken first thing in the morning.
It is normally between 60 to 80 beats per minute. A person who exercises on a regular
basis may have a HR of 50 - 60 BPM.

Full time athletes like Kelly Holmes may be as low as 40 - 50 BPM. Maximum Heart Rate (Max HR) is the highest number of times your heart can contract in one minute. How can you identify your
max HR? 220 - Age Work out the max HR for:
25 year Woman?
47 year man?
A newborn baby girl? What is a target heart rate or target zone Target HR or Target Zone

This can be found by taking 60% of the maximum heart rate (lower threshold). What is 60% of your maximum heart rate.

So you have your lower threshold now...

you must now get your upper threshold, which will be 80% of your
maximum heart rate. Go on then what are you waiting for? If the maximum HR is 204
the lower threshold will be
122.4 and the upper threshold
would be 163.2 The aim when training is to be within this target zone. This means the person will work harder and get fitter! Many people, both athletes and people who train
can use this as a guideline. But athletes may well train
above this level. So what is recovery rate? Recovery rate =
How long it takes a person's heart rate to return to it's resting level after a training session. The Formula for Threshold is

220 - Age x 60% = Lower Threshold
220 - Age x 80% = Upper Threshold Remember the formula

If you are 16, the target zone is between
123-164 beats per minute. Remember it is
beats per minute. Now lets read the sheet to understand
the graphs for you exam! Aerobic fitness is another way of describing cardiovascular fitness, or stamina. You can improve aerobic fitness by working in your aerobic target zone. This is found between 60-80% of your MHR. You cross your aerobic threshold, the heart rate above which you gain aerobic fitness, at 60% of our MHR. You can improve your anaerobic fitness, which includes strength, power and muscular endurance, by working in your anaerobic target zone. This is found between 80-100% of your MHR. Anaerobic threshold is the heart rate above which you gain anaerobic fitness. You cross your anaerobic threshold at 80% of your MHR. Below 60% MHR you do not improve your aerobic or anaerobic fitness at all. Lets Complete the activity on BBC Bitesize!
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