Measuring Intensity

How can 1 Repetition Maximum help measure intensity?

It can help you calculate training intensity → Different training focus (strength/ muscular endurance) = Different % of 1RM

+/- of % of 1 Rep Max:

Pros:

• Accurate measurements (easy to monitor progress)

Cons:

• Needs regular re-testing

• Form is crucial

• Safety concerns (warm-up, spotting)

What does % of 1 Rep Max link to mostly?

Weight Training (sometimes Plyometrics)

What is the Rate of Perceived Exertion (RPE)?

As the performer is exercising they indicate (say/ gesture) what lavel they are at on the ‘Borg’ Scale (6 = very easy → 20 = maximal effort) at pre-determined intervals (e.g. every 2 minutes/ every lap)

What type of exercise would RPE be used during?

Aerobic (time and intensity allows for performer to indicate level)

Ideally, where would the RPE be performed?

Lab → controlled environment (performer is stationary on a treadmill/ bike which makes it easier to conduct the level on the ‘Borg’ Scale)

+/- of the RPE:

Pros:

• Performer specific → this needs knowledge/ experience from the performer

• Shows the ‘on the spot‘ feeling

Cons:

• Not comparable (to Normative Data)

What is Target Heart Rate?

It is a specific percentage/ range of your maximum heart rate

What are the Aerobic and Anaerobic training zones?

Aerobic → 60-80% of MHR

Anaerobic → 80-90% of MHR

How do you work out Maximum Heart Rate?

220 - (performers age) = MHR

What is Karvonen’s Formula?

Target HR = (MHR - RHR) x %HR + RHR

= (Max Heart Rate - Resting Heart Rate) x % of Heart Rate + Resting Heart Rate

(% → e.g. 60% = 0.6 / 80% = 0.8…)

+/- of Target Hear Rates:

Pros:

• Provides accurate information

• Easy monitoring / zones

• Can be sport specific due to different training zones

Cons:

• Need to identify RHR, MHR to utilise Karvonen’s Formula