Optimising Training Effectiveness (AQA GCSE Physical Education (PE)) : Revision Note

Calculating Intensities to Optimise Training Effectiveness

Training thresholds

• Training threshold is the level of training that puts enough stress on the body systems to induce change and improve performance, yet is safe and does not lead to injury

  • i.e. Training is safe, yet effective

• Aerobic and anaerobic training zones can be calculated and inform an athlete of their training threshold

Calculating training zones

• Calculate maximal heart rate

  • There are different methods to do this but a well-accepted method is:

220 (bpm) - participants age

Where (bpm) is beats per minute

• Aerobic training zone is 60 - 80% of the maximal heart rate

  • e.g. Multiply the maximal heart rate by 0.6 (for 60%)

• Anaerobic training zone is 80 - 90% of the maximal heart rate

  • e.g. Multiply the maximal heart rate by 0.9 (for 90%)

Circuit training and fitness aims

• Circuit training is designed to train different components of fitness

• By altering different aspects of the training, the fitness aim can be determined

  • Time - the time to complete each station and the circuit can be altered

  • Rest - the period of rest between stations can be altered depending on the participants and fitness aims

  • Content - the content of each station can be designed to target different fitness aims

Calculating one repetition maximum

• The intensity of weight training is measured in % one rep max (1 REP MAX) which is a percentage of the performer's maximum lift

  • Maximum lift is the most a person can lift at one time (1 repetition/rep)

  • One rep is completing one lift of a weight up and down

• One rep max can be calculated to ensure the correct intensity of weight training is carried out:

  1. Lift a weight, for a chosen muscle group, for one rep (this is usually a bar-bell or bench press machine)

  2. If the rep is completed successfully, lift again with a heavier weight

  3. Repeat step 2 until the heaviest weight the participant can lift is found; 1 full rep must be completed

  4. If a weight cannot be lifted then return to the lighter weight and this should be used as one rep max

• Fitness aims can be achieved using one rep max

  • Strength/power training requires the participant to work at 70% above their one rep max with a low number of repetitions (approximately three sets of 4–8 reps)

    • High weights x low repetitions

  • Muscular endurance training requires a participant to work at 70% below their one rep max with a high number of repetitions (approximately three sets of 12–15 reps)

    • Low weights x high repetitions