Transcript Lesson 12 Analysing Training Sessions

Section 1.1.4c
Physical activity as part of your healthy,
active lifestyle
Lesson 12: Analysing Training Sessions
Learning Objectives and Outcomes
W.A.L.F.
n. Understand what is meant by
resting heart rate, working
heart rate and recovery
rates, plot examples on a
graph and evaluate results
o. Use graphs to demonstrate
and explain the use of target
zones and training thresholds
W.I.L.F.
• All of you will understand terms
relating to the heart rate and use
graphs to explain the use of target
zones and training thresholds
•
Most of you will understand terms
relating to the heart rate and use
graphs to explain the use of target
zones and training thresholds and be
able to answer exam questions with
help from the teacher
•
Some of you will understand terms
relating to the heart rate and use
graphs to explain the use of target
zones and training thresholds and be
able to answer exam questions
independently
Heart Rates
Heart Rate:
• The number of times the heart beats per minute.
Working Heart Rate:
• When people train one of the first indications or
immediate effects of taking part is that the heart beats
faster.
Resting Heart Rate:
• The number of times a heart beats at rest.
• Recognised as a good indicator.
Heart Recovery Rate:
• The time it takes for the heart to return to its resting
rate after stopping exercise.
• Also a good indicator of fitness.
• The faster a person’s working heart rate returns to
normal, the fitter the individual.
Activity
• Record your resting heart rate
• Run on the spot for a minute record your working
heart rate
• Record your recovery rate – take your heart rate
after a minute rest, find out how long it takes for
your heart rate to get back to your resting heart rate
value
Thresholds of Training
• Gives a good indication of how hard you are
training
• The thresholds of training indicate the target
zone you are aiming for your heart to be in
when you are training
The Formulas
220 – your age x 60% = lower threshold of
training
220 – your age x 80% = upper threshold of
training
The target zone lies between the lower and
upper threshold
Activity
Work out your lower and upper thresholds of
training so that you can find your target zone
Analysing Different Types of Training
Sessions
From the following graphs can you
identify the method of training being
adopted?
Choose from Circuit Training, Continuous Training,
Fartlek Training and Interval Training
180
160
140
120
100
80
60
40
20
0
Upper
Threshold
Lower
Threshold
Heart Rate
0
3
6
9
12
15
18
Interval Training
•Worked hard
for a short time
at a high
intensity,
increasing the
HR, in some cases
exceeding the
upper threshold
•The individual
then rests and
their HR comes
back down
•The phases are
regular
18
15
12
9
6
Upper
Threshold
Lower
Threshold
Heart Rate
3
0
180
160
140
120
100
80
60
40
20
0
Continuous Training
•The HR has
increased when
the individual
started to train
and then stayed at
a constant level
18
15
12
9
6
Upper
Threshold
Lower
Threshold
Heart Rate
3
0
180
160
140
120
100
80
60
40
20
0
Fartlek Training
•Shows an
irregular HR
pattern,
indicating work
at quite a high
intensity
followed by
lower intensity
and so on
•The work does
not follow a
regular pattern
18
15
12
9
6
Upper
Threshold
Lower
Threshold
Heart Rate
3
0
180
160
140
120
100
80
60
40
20
0
Circuit Training
•High intensity
work is followed
by lower
intensity work
in a regular
pattern
•As the HR
changes, some
exercises
become harder
than others,
varying the
intensity of the
HR
Remember - Exam Tip
Using the graphs you must be able to:
• Read the intensity of the heart rate during work
• Identify when the heart rate went into and came out
of the target zone
• Calculate how long it took for the students heart rate
to return to its resting rate at the end of the
training session – the recovery rate