Year 10 - Physical education
Thresholds of training and the Karvonen formula
Physical training: principles of training
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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 based on maximum heart rate.
Key Notes
- 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.
Vocabulary To Learn
- 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
Common Mistakes To Avoid
- Training at the highest intensity is the best way to see results.
3 Quick Questions (With Answers)
1. Explain the lesson in two key 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.
2. What does this key word mean in this lesson? 'maximum heart rate (MaxHR)'
calculated by 220 - age.
3. Correct this common mistake.
Mistake: Training at the highest intensity is the best way to see results. Correction: A balanced and accurate approach to training intensity using approximate zones is necessary to optimise fitness, recovery and avoid injury.
More Lessons In This Unit
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