Fat Burn Zone
What is the percentage HR for the Fat burning zone ?
60-70%
What is the % HR for a warm up?
50-60%
What is the %HR for the Aerobic training Zone?
60-80%
What is the % HR of the anaerobic zone
80-100%
ability to complete a movement repetitively in a certain period of time
Would the fat burning zone be considered Easy, Moderate or Hard?
Name two exercises that could be used in a warm up?
Jog, Side step, Skipping
What component of fitness does this training zone link to?
Aerobic Endurance
What gas does this training zone not use?
Oxygen
Name the fitness tests for:
Aerobic Endurance, Flexibility, Power
12 Min Cooper Run, Sit and Reach, Sergeant jump test
What type of participant would you recommend participating in this training zone?
An individual who is trying to improve fitness.
Name 3 Effects of a warm up.
Increased HR, Sweating, Increased breathing rate, improved alertness.
Which training methods would fall into the aerobic training zone?
Interval, Fartlek, Continous
Which methods of training falls into this training zone?
Interval training, Sprint training, SAQ, Anaerobic Hill Sprints
Explain how continuous training improves aerobic endurance.
Explain why you would use the fat burn TZ rather than aerobic TZ for an individual trying to improve their fitness.
A Participant who wants to get fitter would not currently have the aerobic capacity or motivation.
Explain the importance of a sport specific warm up for a rugby player.
Prevent injury
Work out the HR zone of a 25 year old Marathon Runner.
117-156 bmp
Work out the anaerobic training zone for a 30 year old American Football player.
152-190 bmp
Joey scored poorly in the sit and reach test. Explain which method of training he could use and the advantages and disadvantages of one.
The sit and reach tests flexibility. The methods of training that can be used is PNF. PNF is the most effective way of improving flexibility quickly.
+ Can be the most effective way of increasing flexibility quickly.
- Need to complete properly to avoid injury.
Provide examples of 3 activities and the HR required where an athlete is working in the fat burning zone.
25Yr 16 yr 56yrs
Rowing, Cycling, Running
25 - 90BPM
16- 122 BPM
56- 136 BPM
Design a sport specific warm up for a rugby player
Dynamic stretches
Passing/ Tackling drill
What is the impact on performance using the aerobic training zone for a marathon runner.
A marathon runner would be able to sustain a continuous pace for longer due to an improved oxygen nutrients supply.
What energy system system is being used during anaerobic hill sprints
ATP - PC system
Fartlek - Speed play - Improves aerobic capacity. Is also appropriate for an invasion games as it mirrors the types of activity a football player would use.