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 maximal strength?
- stork stand
- sit and reach
- one rep max ✓
- sit up bleep test
-
- 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 thresholds.
- aerobic training zone⇔60 - 80% maximum heart rate ✓
- anaerobic training zone⇔80 - 90% maximum heart rate ✓
- strength/power⇔above 70% one rep max ✓
- muscular endurance⇔below 70% one rep max ✓
- For strength/power an athlete should lift above 70% one rep max for approximately 3 sets of ______ - 8 reps.
- '4' ✓
- 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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Video
Lesson Details
Key learning points
- Maximum heart rate is calculated as 220 minus age.
- The aerobic training zone is 60-80% of maximum heart rate.
- The anaerobic training zone is 80-90% of maximum heart rate.
- Using your one repetition maximum (one rep max) as part of weight training to identify a training zone.
- Strength and power above 70% one rep max and muscular endurance below 70%.
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
Training thresholds - the actual boundaries of the target zone
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
Maximum heart rate - calculated by 220 minus age
One rep max - the maximal amount that can be lifted in one repetition by a muscle group
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