### File - MrGillPE.com

```Home Learning

For each of the three training zones name
a sportsperson and explain why they
would train in that particular zone.
Exercise Intensity A4
 Heart
Rate
 Target
Zones/Training thresholds
 HR
Max
 Borg’s
RPE Scale
Define Heart Rate and where can
you measure it?
Pulse: Carotid (neck) / Radial (wrist)
 Cheap/Not very accurate
 Why should you not use your thumb?

Heart Rate Monitor
 More expensive/accurate

Target zones / Training thresholds
Zones are calculated using max HR and
Resting HR
 Max HR = 220 – Age
 E.G. 15 Years old = Max HR – 220 -15 =
205BPM
 Average resting HR = 70BPM

Target zones/Training thresholds
60% = 123 b.p.m.
 85% = 174 b.p.m.
 Other Zones

Aerobic Zone = 60 - 85%
 Anaerobic Zone = 85 - 95%
 Speed Zone = 95 – 100%
 Work out each one for your self

Training Pyramid – Complete your
worksheet

Score
Effort
Borg Scale
6 20% effort
No Exertion
7
Very, very
light
Used as a measure of
exercise intensity
8
9
10 55% effort
11

There is a relationship
between RPE and heart
rate
RPE X 10 = HR (b.p.m.)
Fairly light
12
13
14
15
Hard
16 85% effort
17

Gentle walking
Very hard
18
19 100%
Effort
Very, very
hard
20
Exhaustion
Borg Scale
(E.g.) RPE – 10.
 10 X 10 = HR – 100 b.p.m.

RPE – 15
 15 x 10 = HR – 150 b.p.m.

Review Questions
What are the training percentages for:
 Speed, Anaerobic and Aerobic Zone?


Work out the aerobic zone for a 20 year
old.

What would be the RPE using the Borg
Scale at scale 16?
```