# Intensity zIntensity is a measure of how hard the athlete must work zTaken as a percentage of the individual’s maximal aerobic and anaerobic power zThere.

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Intensity zIntensity is a measure of how hard the athlete must work zTaken as a percentage of the individual’s maximal aerobic and anaerobic power zThere are several ways of prescribing aerobic intensity levels, including maxVO 2, the Borg Scale of Perceived Exertion, a percentage of maximal heart rate, and the Karvonen method of heart rate reserve

Intensity zA popular way of determining weight training intensity is to derive a percentage of an individual’s ONE REPETITION MAXIMUM (1RM), which is the maximal amount of weight an individual can lift for one repetition z A less taxing variation requires the individual to lift a higher number of repetitions until they can no longer perform that particular exercise (this is called a REPETITION MAXIMUM (RM)), then consult a table to obtain the 1RM equivalent z General guideline is 50%-100% of athlete’s maximal intensity Resistance Training – Anaerobic

Intensity z1RM can be predicted using repetition maximums between 1 and 10 reps then consulting a conversion chart using a multiplication coefficient z Multiplication coefficients have been derived from the following formula (called the Lander Formula): z weight lifted z 1 rep max = --------------------------------------- z 1.013 - (0.0267123 x # of reps) z Multiply RM (1-10 reps) by coefficient to determine 1RM then calculate percentage required for exercise (i.e. 75% of 1RM) As a Percentage of 1RM

Intensity As a Percentage of 1RM Multiplication Coefficient to achieve Predicted 1RM - multiply weight lifted by factor according to # of reps

Intensity z Maximum Heart Rate (MHR) is equal to 220 minus age (i.e. MHR = 220 – age) z A 20 year old person should not exceed a maximum HR of 220 – 20 = 200 bpm z A 40 year old person should not exceed a maximum HR of 220 – 40 = 180 bpm Calculation of Maximum Heart Rate (MHR) - Aerobic

Calculating Training Heart Rate zCalculating the Percentage of Maximal Heart Rate (or Training Heart Rate - THR) - Sample for 18 year old student z THR = MHR x (60%) z= (220 - age) x 0.60 z= (220 - 18) x 0.60 z= 202 x 0.60 z= 121.2 bpm zto z THR = MHR x (90%) z= (220 - age) x 0.90 z= (220 - 18) x 0.90 z= 202 x 0.90 z= 181.2 bpm As a percentage of Maximal Heart Rate

Calculating Heart Rate Reserve zCalculating the KARVONEN or Heart Rate Reserve (HRR) Method - Sample for an 18 year old student with a resting HR of 72 bpm zHRR = [(MHR - RHR) x 60%] + RHR z= [((220 - 18) - 72) x 0.60] + 72 z= [(202 - 72) x 0.60] + 72 z= [130 x 0.60] + 72 z= 78 + 72 z= 150 bpm zto z HRR = [(MHR - RHR) x 90%] + RHR z= [((220 - 18) - 72) x 0.90] + 72 z= [(202 - 72) x 0.90] + 72 z= [130 x 0.90] + 72 z= 117 + 72 z= 189 bpm Otherwise known as the Karvonen Method

Intensity z According to the Percentage of Maximal Heart Rate method, an 18 year old student should train at a heart rate (THR) of between 121.2 and 181.2 beats per minute to achieve a sufficient training effect z According to the Karvonen or Heart Rate Reserve Method, and 18 year old student with a resting heart rate of 72 bpm, should train at a heart rate (THR) of between 150 and 189 beats per minute. z This method takes into account the conditioning (by using RHR) of the individual in prescribing exercise intensity, rather than just merely their age. THR or HRR (Karvonen Method) Predictors

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