Work Intensities Flashcards
1
Q
What are the reasons for calculating work intensities?
A
- Progression purposes e.g. motivation
- Keep track of improvements
- Keep training safe e.g. avoid overtraining
- Help structure a plan
- Benchmark
- Enables you to work at the correct intensities
- Assist overload
- Assist steady rehabillitation after injury
2
Q
Describe the Borg Scale
- What it is
- Advantages/Disadvantages
- How it works
A
- Simple scale rating of how hard the performer thinks they’re working
- Rating of percieved exertion
- Asses athletes level of intensity
- Very subjective
- Have to consider: H/R, sweat, respiration, fatigue, pain/discomfort when picking RPE.
- Increases safety
- Can impedede progression
- Scale from 6-20 pick a number of how hard you think you’re working X 10
3
Q
What is the standard heart rate method to calculate work intensities?
- What it is
- Advantages/Disadvantages
- How it works
A
- 220 - AGE = Max HR
- Aerobic = 60-80% of Max HR
- Anaerobic = 80-90% of Max HR
- Convenient and accuarte (when using HR monitor)
- Factual - data can be stored and used for progression
4
Q
What is the karvonen method?
- What it is
- Advantages/Disadvantages
- How it works
A
- Uses HR range to make formula more accurate
5
Q
What are the cautions when using heart rate when calculating work intensities?
A
- 220 - AGE is a massive generalisation
- Factors such as stress can fluctuate HR
- What you eat/drink can fluctuate heart rate
6
Q
What is one rep max?
- What it is
- Advantages/Disadvantages
- How it works
A
Power athletes - only relevant to weight training
Measures intensity
Danger element if athlete has poor technique
