Training The Energy Systems Flashcards
What happens the harder you exercise?
The faster your heart beats
What does your heart beat show?
It shows how hard you are working and which energy system is being used
How do you find your maximum heart rate?
Maximum heart rate = 220 - your age
How do you see if you are working aerobically?
If your heart rate is around 60% of the maximum.
How do you see if you are working anaerobically?
If your heart rate is around 90 percent of your maximum.
How do you gain aerobic fitness?
Exercising above a minimum heart rate of about 123 bpm and below 70-85% of your maximum.
What is the aerobic training zone?
Working within a range of heart rates. You have to reach it and stay in it by adjusting the intensity of your exercise
What is the training thresholds?
The heart rates at the limits of the zone
What are the lower and upper limits called?
The Lower limit is the aerobic threshold and the upper limit is the anaerobic threshold.
What are good examples of aerobic training?
Walking swimming jogging cycling or skipping
What are the effects of aerobic training?
Heart grows larger, blood volume increases, more capillaries grow, and fat is burned more readily
What are the effects of anaerobic training?
The heart walls grow thicker, and muscles tolerate lactic acid better.
