Thresholds of training
Lesson details
Learning outcome
I can calculate and apply the different training zones and thresholds based on maximum heart rate and one rep. max.
Key learning points
- Maximum heart rate is calculated as 220 minus age.
- The aerobic training zone is 60-80% of maximum heart rate.
- The anaerobic training zone is 80-90% of maximum heart rate.
- Using your one repetition maximum (one rep max) as part of weight training to identify a training zone.
- Strength and power above 70% one rep max and muscular endurance below 70%.
Keywords
Training thresholds - the actual boundaries of the target zone
Aerobic training zone - calculated at 60-80% maximum heart rate to allow the aerobic system to be trained
Anaerobic training zone - calculated at 80-90% maximum heart rate to allow the anaerobic system to be trained
Maximum heart rate - calculated by 220 minus age
One rep max - the maximal amount that can be lifted in one repetition by a muscle group
Common misconception
Training at the highest intensity is the best way to see results.
A balanced and accurate approach to training intensity using approximate zones is necessary to optimise fitness, recovery and avoid injury.
Teacher tip
Use plenty of scenarios of individuals at different ages with different fitness needs to provide ample of opportunity for students to complete calculations and justify their choice of training thresholds.
Licence
Lesson video
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Prior knowledge starter quiz
6 Questions
Q1.The 'F' in FITT represents?
Q2."I chose weight training to develop strength". Which FITT principle has been described?
Q3.Which of the following are methods to record heart rate?
Q4.Which of the following is a standardised test of maximal strength?
Q5.Aerobic is exercise in the presence of...
Q6.Exercising in the absence of oxygen is known as...
Assessment exit quiz
6 Questions
Q1.Maximum heart is calculated as minus age.
Q2.Which is the correct maximum heart rate for a 17 year old?
Q3.Which is correct for the aerobic training zone?
Q4.Match the training thresholds.
Q5.For strength/power an athlete should lift above 70% one rep max for approximately 3 sets of - 8 reps.
Q6.For an athlete who is 16. Which is correct for training in the anaerobic zone?
To help you plan your 10 physical education lesson on: Thresholds of training, download all teaching resources for free and adapt to suit your pupils' needs...
To help you plan your 10 physical education lesson on: Thresholds of training, download all teaching resources for free and adapt to suit your pupils' needs.
The starter quiz will activate and check your pupils' prior knowledge, with versions available both with and without answers in PDF format.
We use learning cycles to break down learning into key concepts or ideas linked to the learning outcome. Each learning cycle features explanations with checks for understanding and practice tasks with feedback. All of this is found in our slide decks, ready for you to download and edit. The practice tasks are also available as printable worksheets and some lessons have additional materials with extra material you might need for teaching the lesson.
The assessment exit quiz will test your pupils' understanding of the key learning points.
Our video is a tool for planning, showing how other teachers might teach the lesson, offering helpful tips, modelled explanations and inspiration for your own delivery in the classroom. Plus, you can set it as homework or revision for pupils and keep their learning on track by sharing an online pupil version of this lesson.
Explore more key stage 4 physical education lessons from the Physical training: principles of training unit, dive into the full secondary physical education curriculum, or learn more about lesson planning.