Chapter 15 P.222
Objectives:
Understand the principles of training SPORT & FITT
principles of intensity.
How to calculate workload intensities (Borg scale,
Karvonen method)
We are not looking at short term effects
such as increased breathing rate. More
an adaptation response to the training
which takes time. You must strictly follow
the principles.
Task:
Draw out the principles you can remember from last year
Put each one on a sheet of A3 and draw out as many points as you can about
them. Consider Energy systems, How you can apply it (different ways and
problems if not done properly), On Overload use the FITT principle
Work in pairs once finished pass swap with other 2 who can use textbook to
add anything missing P.223+
Measuring Intensity
Borg Scale P228
Target Heart Rate Zones
Karvonen Method
Borg Scale
A simple rating of how hard the performer thinks their body is working (Rating
of Perceived Exertion RPE)
Sensations performers base their score on are: +breathing rate, + heart rate,
sweating, muscle fatigue
An example of level would be 12 to 14 (somewhat hard) is a moderate level
intensity.
Can x by 10 the rating to roughly get actual heart rate. P.228
Heart Rate Karvonen Method
How do we work out our Max Heart Rate?
From that we can work out heart rate we need to be working at based on
calculating % and staying near that figure.
Karvonen method is another way.
(Heart rate range x Intensity%) + (resting heart rate)
Heart rate range is Max HR – Resting HR
Lets have a go case study on one of you guys.
Zones
1. Easy/Recovery = 60-070%
2. Moderate endurance = 71-80%
3. Hill work = 81-85%
4. Race pace for endurance athletes = 86-90%
5. Speed/racing (short distances) = 91-100%
Now do the table 15.1 Page 230