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?
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