Starter quiz
- The 'F' in FITT represents?
- Frequent
- Frequency ✓
- Following
- Flexibility
-
- "I chose weight training to develop strength". Which FITT principle has been described?
- Frequency
- Intensity
- Time
- Type ✓
-
- Which of the following are methods to record heart rate?
- heart rate monitor ✓
- smart watch ✓
- tape measure
- spirometer
-
- Which of the following is a standardised test of strength?
- vertical jump
- one minute sit up
- grip dynamometer ✓
- one minute press up
-
- Aerobic is exercise in the presence of...
- 'oxygen' ✓
- Exercising in the absence of oxygen is known as ...
- 'anaerobic' ✓
Exit quiz
- Maximum heart is calculated as ______ minus age.
- 200
- 205
- 210
- 220 ✓
-
- Which is the correct maximum heart rate for a 17 year old?
- 201 bpm
- 203 bpm ✓
- 205 bpm
- 207 bpm
-
Which is correct for the aerobic training zone?- 50 - 70% of maximum heart rate
- 70 - 80% of maximum heart rate
- 60 - 80% of maximum heart rate ✓
- 80 - 90% of maximum heart rate
-
- Match the training zones.
- lower aerobic training zone⇔60% of maximum heart rate ✓
- upper aerobic training zone⇔80% of maximum heart rate ✓
- upper anaerobic training zone⇔90% of maximum heart rate ✓
- The Karvonen formula is ______ x (60-80%) = aerobic training zone
- 'MaxHR' ✓
- For an athlete who is 16. Which is correct for training in the anaerobic zone?
- 122 - 163 bpm
- 145 - 163 bpm
- 163 - 196 bpm
- 163 - 184 bpm ✓
-
Worksheet
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Presentation
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Video
Lesson Details
Key learning points
- Maximum heart rate is calculated as 220 minus age.
- Karnoven formula is the mathematical formula that helps you determine your target heart rate training zone.
- The aerobic training zone is 60-80% of maximum heart rate.
- The anaerobic training zone is 80-90% of maximum heart rate.
Common misconception
Training at the highest intensity is the best way to see results.
A balanced and accurate approach to training intensity using approximate zones is necessary to optimise fitness, recovery and avoid injury.
Keywords
Maximum heart rate (maxhr) - calculated by 220 - age
Aerobic training zone - calculated at 60-80% maximum heart rate to allow the aerobic system to be trained
Anaerobic training zone - calculated at 80-90% maximum heart rate to allow the anaerobic system to be trained
Karnoven formula - mathematical formula that helps you determine your target heart rate training zone
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