What is a training zone?

A training zone is the range of heart rates that improves a chosen type of fitness. The zone lies between the lower and upper training thresholds.

How is maximum heart rate calculated?

Maximum heart rate = 220 − age. Maximum heart rate is given in beats per minute (bpm).

What percentages of maximum heart rate make up the aerobic and anaerobic training zones?

The aerobic training zone is 60–80% of maximum heart rate. The anaerobic training zone is 80–90% of maximum heart rate.

What is the maximum heart rate of a 16-year-old?

A 16-year-old has a maximum heart rate of 204 bpm. Maximum heart rate = 220 − 16 = 204 bpm.

AQA GCSE Physical Education 8582

Applied Anatomy and Physiology

Topic overview Bones and the functions of the skeleton Joints, joint actions, ligaments and tendons Muscles and antagonistic pairs The pathway of air and gaseous exchange Blood vessels The heart, the cardiac cycle and cardiac output Mechanics of breathing and spirometer traces Aerobic and anaerobic exercise Recovery from exercise and EPOC Short- and long-term effects of exercise

Movement Analysis

Topic overview Lever systems and mechanical advantage Joint movements in sporting actions Planes and axes of movement

Physical Training

Topic overview Health, fitness and exercise Components of fitness Fitness tests and their data Principles of training Types of training Training intensities and one rep max Injury prevention, altitude training and training seasons Warm up and cool down

Use of Data

Topic overview Collecting and presenting data Analysing and evaluating data

Sports Psychology

Topic overview Classification of skills Goal setting and SMART targets Information processing Types of guidance Types of feedback Arousal, the inverted-U theory and stress management Aggression, personality and motivation

Socio-Cultural Influences

Topic overview Engagement patterns and participation in sport Commercialisation, sponsorship and the media Impacts of sponsorship, the media and technology Etiquette, sportsmanship and gamesmanship Performance-enhancing drugs and blood doping Spectator behaviour and hooliganism

Health, Fitness and Wellbeing

Topic overview Physical, emotional and social health and wellbeing Sedentary lifestyles and obesity Somatotypes Energy use and a balanced diet Nutrients and hydration

Physical Training

Training intensities and one rep max

3 things to know
Paper 1

Overview

Training thresholds and zones, maximum heart rate and the aerobic and anaerobic zones with worked calculations, and using one rep max for strength or endurance.

What you need to know

Answer each one before you reveal it.

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Key term

What is the aerobic training zone of a 20-year-old?

Key term

What is the anaerobic training zone of a 40-year-old?

Key term

What is a training threshold?

Questions from this subtopic

Each one with the model answer underneath.

1
What is a training threshold?
Model answer
A training threshold is a boundary of a training zone, such as 60% or 80% of maximum heart rate. Work below the lower threshold brings little improvement.
2
What is a training zone?
Model answer
A training zone is the range of heart rates that improves a chosen type of fitness. The zone lies between the lower and upper training thresholds.
3
How is maximum heart rate calculated?
Model answer
Maximum heart rate = 220 − age. Maximum heart rate is given in beats per minute (bpm).
4
What percentages of maximum heart rate make up the aerobic and anaerobic training zones?
Model answer
The aerobic training zone is 60–80% of maximum heart rate. The anaerobic training zone is 80–90% of maximum heart rate.
5
What is the maximum heart rate of a 16-year-old?
Model answer
A 16-year-old has a maximum heart rate of 204 bpm. Maximum heart rate = 220 − 16 = 204 bpm.
6
What is the aerobic training zone of a 20-year-old?
Model answer
The aerobic training zone of a 20-year-old is 120–160 bpm. Maximum heart rate = 220 − 20 = 200 bpm. The zone runs from 0.6 × 200 = 120 bpm to 0.8 × 200 = 160 bpm.

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AThe aerobic training zone of a 20-year-old is 120–160 bpm.

BMaximum heart rate = 220 − 20 = 200 bpm.

CThe zone runs from 0.6 × 200 = 120 bpm to 0.8 × 200 = 160 bpm.

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