1. Analysing training sessions
p.54
Target zones and training thresholds
The working pulse rate (or working heart rate) is a measurement of pulse rate taken during or immediately after exercise.
This is an accurate guide to the intensity the heart has been working.
A target zone can be set for both aerobic and anaerobic exercise using the following method:
MAXIMUM HEART RATE (MHR) = 220 – age
AEROBIC TARGET ZONE
Minimum training threshold = 60% of MHR
Maximum training threshold = 80% of MHR
ANAEROBIC TARGET ZONE
Minimum training threshold = 80% of MHR
Maximum training threshold = 95% of MHR
205 (15 year old student)
123 bpm
164 bpm
164 bpm
195 bpm
If the heart is worked over 95% of its maximum it becomes dangerous.

2. The following graph illustrates the exercise target zones

3. p.55
Recovery rate
Recovery rate is the time it takes for the body to return to its pre-exercise condition.
The fitter we are the quicker our recovery rate is, i.e. the quicker our pulse will return to its normal resting rate.
This can be tested by taking the resting pulse rate, exercising, and then timing how long it takes for the heart to come back to its resting rate.

4. p.55
STUDENT TASK: Work out your own recovery rate using the following method.
Rest for three minutes and then take your resting pulse rate and record it here:
Beats per min (BPM)
N.B. First count of beat is zero. Count for 15 seconds then x by 4.
Exercise for 1 minute and record your pulse again: BPM
Now rest and record your pulse four more times, once every minute:
After 2 minutes: BPM
After 3 minutes: BPM
After 4 minutes: BPM
After 5 minutes: BPM 60
150
130
110 85 60
Plot your results on the graph below:

5. STUDENT QUESTIONS Description:
a) Using the recovery rates plotted on the graphs below, fill in the method of training you suspect is being carried out.
b) Give a detailed description of each graph.
TYPE OF TRAINING –
Interval
Description:
The heart rate rises quickly to 180bpm, indicating a burst of anaerobic
activity. The heart rate then declines in a rest period, this process repeats
itself over the session. The graph represents interval training, which involves
sets of work followed by periods of rest.

6. This graph represents fartlek training because the heart rate varies
TYPE OF TRAINING –
Fartlek
Description:
This graph represents fartlek training because the heart rate varies
dramatically over the session. The training session includes a variety of
jogging, walking and sprinting which is indicated by the heart rate entering
into and out of the aerobic and anaerobic target zones.

7. p.57
TYPE OF TRAINING –
Continuous
Description:
The heart rate rises steadily to within the aerobic target zone at 140bpm. It
stays at this rate during a continuous training session before slowing down
after 16 minutes and then taking 4 minutes to recover back to the resting
heart rate.

8. Rugby / Football / Netball / Hockey
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The correct target zone for an endurance athlete is 120 to 160bpm, how old is the athlete?
The athlete is 20
Give an example of an athletic event which is completed using anaerobic respiration.
Give an example of a sport which requires both aerobic and anaerobic exercise.
100/200/400 metre race
Rugby / Football / Netball / Hockey

9. STUDENT QUESTIONS Total marks /16
p.51
STUDENT QUESTIONS
Fill in the missing words below: (5 marks)
Exercising without any rest periods is called training. Alternating between strenuous exercise and rest is called training. Exercising on varied terrain running at different speeds throughout the session is known as
training. Using variety of exercises that are repeated in a set order is called training. Resistance training using machines or free weights is called training.
2 Complete the following table: (9 marks)
continuous
interval
fartlek
circuit
fartlek
SPORT
TRAINING
ACTUAL ACTIVITY
BENEFIT
Marathon running
Continuous
Long runs
Improved cardiovascular fitness
100m sprinting
Football
Hockey
Interval / weight
Short sprints / leg weights
Improved leg speed
Fartlek
Different types of running speeds over varied terrain
Improved fitness relevant to sport
Circuit
A variety of exercises that are repeated in a set order
Improved muscular endurance
What training method would this area be ideal for
and why? (2 marks)
This area would be ideal for fartlek training.
The varied terrain could be used to incorporate the requirements of a fartlek session e.g. a sprint up the hills, a jog through the woods, a walk for recovery over the grassed area.
Total marks /16