EXERCISE INTENSITY

Starter: How many Components of Fitness can you name?

HINT: There are 11 in total!

LO: To know what exercise intensity is and how it can be determined

Heart Rate (HR)

What is a heart rate?

How do we measure it?

Why might we be interested in our heart rate?

Lets check our Heart Rate!

Where?

How?

Beats per minute (BPM)

• 60 secsor• 30 secs

then double

or• 6 secs

then x10

What happens to our HR when we exercise?

Why?

Star Jumps for 1 minuteCan you predict your HR?

The higher the

HR the more

intense the

exercise!

Coach can see how

hard player is working

This means how HARD you’re

working

What else could

affect your HR?

Maximum Heart Rate

= 220 – age (years)

= 220 – 14

= 206 BPM

Training Zones

To calculate training zone for Cardiovascular Endurance…

HR = 60-85% of max

TASK: Work out your target training zone for Cardiovascular Endurance

TIP: divide max HR by 100times by 60 (for 60%)times by 85 (for 85%)

Example…

Mr Hooper is 40 years old…Max HR = (220 – 40) BPMMax HR = 180 BPM

His training zone for CV is…60%-85% of Max HR

To find 1% 180 ÷ 100 = 1.8To find 60%1.8 x 60 = 108 BPMTo find 85%1.8 x 85 = 153 BPM

Therefore… Mr

Hooper’s CV training

zone is 108-153

BPM

Training Zones for Clients

Imagine you are working in a sports centre. You have a variety of clients who want to know their target HR for training their cardiovascular endurance.

1) Graham – 56 years old

2) Betty – 64 years old

3) Peter – 12 years old

4) Michelle – 18 years old

5) Chris – 38 years old

Plenary

LO: To know what exercise intensity is and how it can be determined

How can we work out how hard someone is working?

Why do we want to know?