Measuring and Calculating intensities

Question 1

Why is it useful to calculate an athletes 1 rep max

Answer 1

• It allows you to calculate a percentage of the individuals maximal muscular strength.
• You can then adapt training sessions to work at different percentages of your 1RM.

Question 2

For a alactic anaerobic energy system what percentage of your 1RM should you be working at, how many reps and sets should you be doing and how long should the recovery be.

Answer 2

80-100% of your 1RM
Reps = less than 3
Sets = 3-5
A full recovery

Question 3

For a lactic anaerobic energy system what percentage of your 1RM should you be working at, how many reps and sets should you be doing and how long should the recovery be.

Answer 3

60-80% of your 1RM
Reps = 5-12
Sets = 3-5
A restricted recovery

Question 4

For an aerobic energy system what percentage of your 1RM should you be working at, how many reps and sets should you be doing and how long should the recovery be.

Answer 4

Below 50% of your 1RM
Reps = 15-30
Sets = 3
No recovery

Question 5

What is the Borg Scale

Answer 5

A rating of perceived rate of exertion (RPE) which requires someone to subjectively rate the training difficulty.

Normally a numerical rating between 0-20.

Question 6

Advantages and Disadvantages to using the Borg Scale

Answer 6

Advantages:

• Very Cheap to use
• Easy for people to understand.

Disadvantages:

• It is someone’s opinion, opinions can vary
• Making it not very reliable/accurate.

Question 7

What is Karvonen’s Method

Answer 7

Target HR =

((max HR - resting HR) x intensity%) + resting HR