How to calculate workload intensities (Borg scale, Karvonen method) Chapter 15 P.222 Objectives: Understand the principles of training SPORT & FITT principles of intensity. How to calculate workload intensities (Borg scale, Karvonen method)

Draw out the principles you can remember from last year We are not looking at short term effects such as increased breathing rate. More an adaptation response to the training which takes time. You must strictly follow the principles. Task: Draw out the principles you can remember from last year Put each one on a sheet of A3 and draw out as many points as you can about them. Consider Energy systems, How you can apply it (different ways and problems if not done properly), On Overload use the FITT principle Work in pairs once finished pass swap with other 2 who can use textbook to add anything missing P.223+

Target Heart Rate Zones Measuring Intensity Borg Scale P228 Target Heart Rate Zones Karvonen Method

Borg Scale A simple rating of how hard the performer thinks their body is working (Rating of Perceived Exertion RPE) Sensations performers base their score on are: +breathing rate, + heart rate, sweating, muscle fatigue An example of level would be 12 to 14 (somewhat hard) is a moderate level intensity. Can x by 10 the rating to roughly get actual heart rate. P.228

Heart Rate Karvonen Method How do we work out our Max Heart Rate? From that we can work out heart rate we need to be working at based on calculating % and staying near that figure. Karvonen method is another way. (Heart rate range x Intensity%) + (resting heart rate) Heart rate range is Max HR – Resting HR Lets have a go case study on one of you guys.

Zones Easy/Recovery = 60-070% Moderate endurance = 71-80% Hill work = 81-85% Race pace for endurance athletes = 86-90% Speed/racing (short distances) = 91-100% Now do the table 15.1 Page 230