Study Guides

Unit Summary

This unit will explore the guidelines or principles that we should follow when training to improve health, fitness and sporting performance.

Lesson Summary

You will learn to calculate and apply the different training zones and thresholds based on maximum heart rate and one rep. max.

Key Notes

• 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%.

Vocabulary To Learn

• 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

Common Mistakes To Avoid

• Training at the highest intensity is the best way to see results.

3 Quick Questions (With Answers)

More Lessons In This Unit

• Principles of training Study Guide
• Principles of training and their application Study Guide
• The FITT principle Study Guide
• The principles of training and their application to a personal exercise programme Study Guide
• Thresholds of training and the Karvonen formula Study Guide