Training Thresholds in Physical Education: Exercising the Mind

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Delve into the components of fitness, training thresholds, and heart rate calculations in this workshop discussing what makes an athlete 'fit.' Explore areas such as cardiovascular endurance, muscular strength, and training zones for optimal physical fitness improvements. Understand the importance of different fitness components for short and long durations of exercise. Calculate your Maximum Heart Rate and Resting Heart Rate to adapt your training and enhance overall fitness levels.

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Class: Training Thresholds (Physical Education) Workshop 1: Exercising The Mind

What Makes an Athlete 'Fit'? Consider This Question & Write Your Thoughts on Your Student Worksheet Jude Bellingham Emma Raducanu Simone Biles English Footballer British Tennis Player American Gymnast

Fitness can be broken down into different components. Some of these components are... Cardiovascular Endurance Muscular Endurance The ability to use voluntary muscles repeatedly without tiring. The ability of the heart to transport oxygen around the body. Speed Things to Consider: The time taken to cover a set distance or rate at which a movement is performed. Which of these components would be important for short duration exercise? Which of these components would be important for long duration exercise? Muscular Strength The amount of force a muscle can exert against a resistance.

Training Zones Training thresholds refer to the minimum and maximum amount of exercise required to improve an individual's physical fitness. 100% MHR In order to make fitness adaptations, athletes have to work in the correct target zone for the area of fitness they want to improve. 90% MHR Anaerobic training (80-90% MHR) target zone (training for strength, power, speed) 80% MHR The most effective way to see if an athlete is working in the correct target zone is to calculate their minimum and maximum training thresholds. Aerobic training (60-80% MHR) target zone (training for cardiovascular fitness and muscular endurance) 60% MHR The Karvonen Formula can be used to calculate an individual's aerobic and anaerobic target training zone. Target Heart Rate = MHR X %Intensity * MHR = Maximum Heart Rate

Calculating Maximum Heart Rate What Is Maximum Heart Rate? Maximum Heart Rate is the maximum amount of times your heart can beat in one minute during exercise. The following equation can be used to calculate an individual's maximum heart rate: 220 - age = MHR What is your Maximum Heart Rate? Calculate your Maximum Heart Rate and write this on your worksheet

Time To Relax Before we begin calculating our training thresholds, we need to calculate measure our Resting Heart Rates (RHR). Resting Heart Rate refers to the amount of times your heart beats in one minute at rest. The lower your resting heart rate, the stronger your heart is. Sir Mo Farah has a resting Heart Rate of 39 beats per minute (BPM)! OR Discussion: Why does Mo Farah need a strong heart? What Is Your Maximum Heart Rate?

We can now begin calculating training zones... 100% MHR Calculating the aerobic training zone for 16 year old MHR = 220 -16 = 204 The minimum threshold for the aerobic training zone is 60% of MHR. The maximum threshold for the aerobic training zone is 80% of MHR. 90% MHR Anaerobic training (80-90% MHR) target zone (training for strength, power, speed) 80% MHR Therefore, the target heart rate for the minimum threshold of the aerobic training zone = 204 X 60% (204 X 0.6 on calculator) = 122.4 bpm, rounded to 122 bpm Aerobic training (60-80% MHR) target zone (training for cardiovascular fitness and muscular endurance) 60% MHR Therefore, the target heart rate for the maximum threshold of the aerobic training zone = 204 X 80% (204 X 0.8 on calculator) = 163.2 bpm, rounded to 163 bpm This means that a 16 year olds heart should work between 122 and 163 beats per minute if they wish to improve their aerobic fitness. * MHR = Maximum Heart Rate

Calculate training thresholds for the following athletes John is a 36 year old sprinter who wishes to improve his speed. Work out John s training thresholds using the Karvonen formula. Gabby is a 24 year old marathon runner who wishes to improve her cardiovascular endurance. Work out Gabby s training threshold Reminder The Karvonen Formula can be used to calculate an individual's aerobic and anaerobic target training zone. using the Karvonen formula. Target Heart Rate = MHR X %Intensity

Group Discussion 1. Watch Usain Bolt's World Record Sprint Here Watch Usain Bolt The best training in one (up to 1.40) Discussion: Why do you think Usain Bolt trains? What do you think would happen if he did not train hard enough?

Your turn... Using the Karvonen formula, calculate your own anaerobic and aerobic training thresholds. Formula Reminder Write your answers in BPM - You will need these for your next lesson. The Karvonen Formula can be used to calculate an individual's aerobic and anaerobic target training zone. Target Heart Rate = MHR X %Intensity A Quick Reminder Before The Next Workshop It will be a practical lesson, so you will need to bring your PE kits You will need to bring your worksheet with you from today's session