Training Flashcards
(24 cards)
What does your heart rate show ?
How hard you are working & what energy system you are using
What is Maximum Heart Rate ?
The fastest your heart can beat
What is the equation for maximum heart rate ?
220 - your age
What is your heart rate measured in ?
beats per minute (bpm)
If you are 18, what would be your Maximum heart rate ?
220 - 18
= 202 bpm
How can your ACTUAL heart rate be taken ?
By taking your pulse
How do you know that you are Aerobically working ?
Your heart rate would be around 60% of your maximum heart rate
How do you know if you are working Anaerobically ?
Your heart rate would be around 90% of your maximum heart rate
What is a Target Zone ?
A range of heart rates you need to work within depending on how you are & want to be
What is the Minimum Heart Rate ?
60% of your Maximum Heart Rate
How do you gain Aerobic Fitness ?
Exercise ABOVE a minimum heart rate
Exercise BELOW your ‘upper limit’
What is a ‘Upper Limit’ ?
70-85 percent of your Maximum Heart Rate
Why shouldn’t you exercise above your Upper Limit if you want to gain Aerobic benefits ?
Lactic acids would release causing pain & you would be now doing Anaerobic work
What is your Aerobic Training Zone ?
The Rage of heart rates you must train within
What are the heart rates at the limits of the Aerobic Training Zone called ?
Training Thresholds .
What is the Aerobic Threshold ?
The LOWER limit of a zone
What is the Anaerobic Threshold ?
The UPPER limit of a zone
What are the requirements for Aerobic Training
- An activity that involves large bodies of muscle
- Work rhythmically for a long time
- Work for at least 15 - 20 minutes a session
- Heart rate should be within your Aerobic Training Zone
- Train at least 3 times a week
What are the requirements for Anaerobic Training ?
- Use maximum effort for any activities
- Alternate between using all out effort & rests
- The rest is so your body has time to pay off Oxygen Debt & remove Lactic Acids
Why should an unfit person do several weeks of Aerobic Training before doing Anaerobic Training ?
This training puts a lot on stress on the heart & Circulatory system making it dangerous .
What are examples of Aerobic Training ?
Swimming
Jogging
Walking
Cycling
Skipping
What are examples of Anaerobic Training ?
Running
Swimming
Cycling
What are the effects of Aerobic Training ?
- Heart grows larger
- Blood volume increases
- More capillaries grow
- Fat is burned more readily
What are the effects of Anaerobic Training ?
- Heart walls grow thicker
- Muscles tolerate lactic acid better
