GCSE PE THEORY

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GCSE PE THEORY

• Year 9
• Lesson 11 Heart rate zones

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By the end of the lesson you should be able to

• Show how you will apply the principles of
  training to your programme.
• Work out MHR and your aerobic and anaerobic
  training zones.

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Principles of training

• The body loses fitness faster then it gains it if
  you stop training.
• Training muscles to a specific sport.
• Making the body work harder until it eventually
  adapts.
• Training should be varied to prevent boredom.
• Start slowly and build up as your body
  progressively gets fitter.

• REVERSIBILITY
• SPECIFICITY
• OVERLOAD
• TEDIUM
• PROGRESSION

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Example 1

• To make sure my programme is specific I will
  include exercises to help me improve the specific
  fitness components for my chosen sport. It will
  also be based on my own current fitness levels
  and so will be specific to me.

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Example 2

• I will know I am progressing because I am
  starting at a level I know I can do and so should
  see that I can do more each week. My results
  should show that I am lifting more weight, or
  doing more repetitions each week.

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Example 3

• I will make my programme harder each week by
  using the FIT principle. This means that each
  week I will try to increase either the frequency,
  intensity or time for each exercise to make my
  body work harder.

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Example 4

• If I stop training then my fitness levels will
  decrease more quickly than they built up. So I
  must try to carry out my training programme every
  week without a break to get the full effect.

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Example 5

• I will motivate myself by playing music whilst I
  work. I also have a number of personal targets to
  aim for so that will help me to focus. My friends
  will also be training with me so that will make
  it more fun too.

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Maximum heart rate

• 220 your age MHR
• This is the most number of times that your heart
  can beat in one minute.

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Aerobic training

• Should be between 60-85 of your maximum heart
  rate.
• MHR 100 x 60
• MHR 100 x 85

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Anaerobic training

• Should be between 85-90 of your maximum heart
  rate.
• MHR 100 x 85
• MHR 100 x 90

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When I was on the exercise bike my heart rate was
110BPM. My MHR is 200 but my coach says Im not
working hard enough. What does she mean?
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Graph to show heart rate zones
250
This is my maximum heart rate (203BPM)
200
This is my Anaerobic Threshold (185BPM)
MHR
This is my Aerobic threshold (125 BPM)
150
100
10
20
30
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By the end of the lesson you should be able to

• Show how you will apply the principles of
  training to your programme.
• Work out MHR and your aerobic and anaerobic
  training zones.