Target Zones

You can use your maximum heart rate (MHR) to calculate how hard you should work your heart to develop either aerobic or anaerobic fitness.

To calculate MHR:

• 220 - age = MHR

Improve aerobic fitness by working at 60-80% of MHR

Aerobic fitness is another way of describing cardiovascular fitness, or stamina. You can improve aerobic fitness by working in your aerobic target zone. This is found between 60-85% of your MHR. You cross your aerobic threshold, the heart rate above which you gain aerobic fitness, at 60% of our MHR.

You can improve your anaerobic fitness, which includes strength and power, by working in your anaerobic target zone. This is found between 80-100% of your MHR. Anaerobic threshold is the heart rate above which you gain anaerobic fitness. You cross your anaerobic threshold at 80% of your MHR. 

Below 60% MHR you do not improve your aerobic or anaerobic fitness at all.

The graph below shows the different target zones and how they decrease with age:

Watch the video for a short tutorial on target zones:

Watch this video for another explanation. Note that the percentage of maximum heart rate varies in the second video:

Now work out your maximum heart rate and training zones for the different types of exercise. Don't worry, you can use this online calculator to work it out for you:

http://www.shapesense.com/fitness-exercise/calculators/target-heart-rate-calculator.aspx

Post these details on your latest 'Target Zone' blog entry. Also, find a graph which shows the different target zones and embed it in your blog.

Try this Quiz!

Today you should ensure that you have completed all sections of your blog and publish it so that I can read it online. At the start of the lesson, have a go at this version of the components of fitness quiz. Best scores to go on the whiteboard:

http://quizlet.com/4086293/scatter

 

Test Yourself with Quizlet

At the start of the lesson, I would like you to have a quick attempt at this test on the components of fitness.

http://quizlet.com/5231737/test

Try not to use your notes at the moment so that you get an indication of how you are getting on. Tweet your results @JWS_PE_Faculty. Don't worry if you get a low score. Try it again but use your notes this time.

For the rest of the lesson, I would like you to complete your first blog entry and then ensure that you have published (or updated it). It should include:

• The 3 most important components of fitness for 3 different sports
• Reasons why you have chosen the components
• An example of the component in action
• A YouTube clip of the component in action
• A ThingLink poster of a player with the compinets tagged on him

Use ThingLink to Enhance your Blogs

You should create an account on www.thinglink.com and then create three 'thinglinks to embed on your blog. They should state what you believe are the 3 most important components of fitness in three different sports.

See my example below for a footballer (notice I have included his position as this can sometimes require different components than other positions):

 

Penalty?

Tuesday 25th September - Task for Today

You should complete the transfer of information from the work sheets to your own blog post. Details should include:

• Name of the Component of Fitness
• Definition
• Your Example of the Component of Fitness in Action

Once you have completed this, you should try to find a video clip on YouTube of your example. If there is just a small part of the YouTube clip that you want to use, why not try cropping it on www.tubechop.com ? If you would like to see a tutorial of how to use the site then click here. Once you have the video ready, I will show you how it can be embedded into your blog.

Useful Links for Unit 1: Fitness Testing for Sport & Exercise