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

Exam code: 8582

Cara Head

Written by: Cara Head

Reviewed by: Lára Marie McIvor

Updated on

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%)

Worked Example

A 20-year-old marathon runner wants to train within their aerobic training zones.

Calculate their upper and lower aerobic training thresholds.

  1. Calculate the maximal heart rate

220 - 20 = 200 (bpm)

  1. Calculate the upper aerobic training threshold

Upper threshold is 80% (0.8)

0.8 x 200 = 160 (bpm)

  1. Calculate the lower aerobic threshold

Lower threshold is 60% (0.6)

0.6 x 200 = 120 (bpm)

  1. State the aerobic training zones for a 20-year-old marathon runner

120 - 160 (bpm)

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

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Cara Head

Author: Cara Head

Expertise: Biology & Psychology Content Creator

Cara graduated from the University of Exeter in 2005 with a degree in Biological Sciences. She has fifteen years of experience teaching the Sciences at KS3 to KS5, and Psychology at A-Level. Cara has taught in a range of secondary schools across the South West of England before joining the team at SME. Cara is passionate about Biology and creating resources that bring the subject alive and deepen students' understanding

Lára Marie McIvor

Reviewer: Lára Marie McIvor

Expertise: Biology, Psychology & Sociology Subject Lead

Lára graduated from Oxford University in Biological Sciences and has now been a science tutor working in the UK for several years. Lára has a particular interest in the area of infectious disease and epidemiology, and enjoys creating original educational materials that develop confidence and facilitate learning.

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