Exercise Intensity

• What is Heart Rate?

  The number of beats per minute
• How do you measure heart rate manually?

  • Use the pulse in you neck known as the carotid pulse
  • Use the pulse on you wrist known as the radial pulse
  • Use you index and middle finger only
• How do you calculate Maximum Heart Rate?

  220 - age = MHR
• What is Aerobic Training threshold?

  • This is for longer events lasting more than 30 minutes
  • 50-80% of the maximum heart rate
• What is anaerobic training threshold?

  • This is for shorter events at a higher intensity
  • 80-90% of maximum heart rate
• What is the Borg Scale?

  The Borg Scale is a method of rating perceived exertion (RPE) and is used to measure a performer’s level of intensity during exercise. During exercise, the Borg scale is used to assign numbers to how you feel about the exercise undertaken.
• How can you use RPE to predict heart rate?

  RPE x 10 = Heart Rate (BPM)
• What is 1 Rep Max (1RM)?

  This is the maximum weight an individual can lift in a given exercise. The 1RM test is most commonly used by strength and conditioning coaches to assess strength capacities, strength imbalances and to evaluate the effectiveness of a training programme.
• What can athletes do with their 1RM?

  They can train at a % of their 1RM to suit the needs of their sport
• What is 15 repetition maximum (15RM)?

  This is the optimum weight that an individual can lift 15 times in a given exercise. This will improve muscular endurance