Topic 1.1.4 (16) Analysing Training Sessions

Learning OutcomesBy the end of this lesson should be able to… Identify key terms of Resting Heart Rate, Working Heart

Rate, Maximum Heart Rate and Target Zone

Interpret graphs to demonstrate the use of target zones and the thresholds of training

Analysis is Important!Analysing training is vital to monitor the success of the planning that has gone into each session.

It is important to know:

WHAT TO RECORDWHAT THE RESULTS SHOW

Key TermsTaskComplete the worksheetby identifying the key terms

There is one simple indicator of how our basic level of fitness can be measured i.e. resting heart rate.

Task: Take your radial/carotid pulse

Assessing our Basic (Aerobic Fitness)

(220 – your age) to work out MHRExample: 14 year-old GCSE student

220-14 = 206 bpm

Aerobic Target Zone = 60-85% of MHR= 123 - 175 bpm

Anaerobic Target Zone= 85-100% of MHR= 175 - 206 bpm

Working HR is a measureof intensity (FITT) or how hard you are working

Maximum Heart Rate (bpm) and Target Zone

Recovery Rate“How long it takes to return to the resting heart rate”

The quicker the HR returns to normal, the fitter the person is.

80

170156

140130

122 116107 100 94 88 82 80

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1 2 3 4 5 6 7 8 9 10 11 12 13Minutes

Hea

rt R

ate

(bpm

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Key Questions

How many minutes until full recovery?

How long does it take for the heart rate to exit the target heart rate zone

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SummaryYou have decided to improve your CV Fitness. Name the training method would most suit this What energy system will you need to work? What is your THR Zone, how is it worked out? Describe the long-term effect on resting HR? Long-term, what will happen to your recovery rate?