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Target Heart Rate = [(max HR − resting HR) × %Intensity] + resting HR 

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Target Heart Rate = [(max HR − resting HR) × %Intensity] + resting HR 

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For example, for a 25 yr old who has a resting heart rate of 65, who wants to know his training zona (heart rate-interval) for an intensity between 60% - 70%.

His Minimum Training Heart Rate:
220 - 25 (Age) = 195
195 - 65 (Rest. HR) = 130
130 x 0.60 (Min. Intensity) + 65 (Rest. HR) = 143 Beats/MinuteHis Maximum Training Heart Rate:
220 - 25 (Age) = 195
195 - 65 (Rest. HR) = 130
130 x 0.70 (Max. Intensity) + 65 (Rest. HR) = 156 Beats/Minute

His training heart rate zone will therefore be 143-156 beats per minute.

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Long - term effects of exercise (Extended info)

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Long - term effects of exercise (Extended info)

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Glucose is converted to energy faster, but in smaller amounts, for muscle contraction

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Glucose is converted to energy faster, but in smaller amounts, for muscle contraction

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During periods of high levels of intensity, such as sprinting, muscles require energy quickly and you can't breath fast enough to meet those demands.

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Temporary oxygen shortage in the body tissues arising from exercise

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Excess Post-Exercise Oxygen Consumptium (EPOC)

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Excess Post-Exercise Oxygen Consumptium (EPOC)

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Process of taking in additional oxygen by cells to remove the lactic acid

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1. Water: re-use or excreted

2. Carbon Dioxide: carried to the lungs and exhaled

3. Glucose: Small amount

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1. Overall strength and fitness. Muscles will absorb the oxygen they need if they are fit.

2. Genetics.

3. Age: Old people need more time.

4. Gender: fit women have a greater resistance to fatigue. (low to moderate intensities)

5. Sleep: amount and quality

6. Therapies: Cryotherapy, stretching, massage and diet.

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1. Heart rate increases.

2. Breathing rate increases.

3. Heat Control and Reddening of the Skin. (blood vessels supplying blood to the skin can swell or dilate (vasodilation). This allows more warm blood to flow near the surface of the skin, where the heat can be lost to the air.)

4. Sweating.

5. Fatigue.

6. Nausea:  blood flow is diverted from the stomach to the working muscles. Digestion slows down.

7. Light-Headedness: blood pressure can drop when you finish due to low heart rate and large blood vessels.

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1. Heart size (Hypertrophy):  muscle walls are thicker and stronger. Causes an increment of the stroke volume and the cardiac output.

2. Bradycardia: slower-than-normal resting heart rate. Heart more efficient.

3. Remove lactic acid more efficiently.

4. Tolerance to the effects of lactic acid.

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Short-term effects of exercise (Extended info)

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Short-term effects of exercise (Extended info)

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1.  Explain the immediate effects on the heart and circulatory system when a performer starts to exercise.

2. Name three of the main Recovery Factors

3. Which type of respiration produces more energy?

4. Define Bradycardia.

5. Explain how a CO₂ molecule can be removed from a muscle.

6.  Name three short-term effects of the exercise and explain why they occur

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220 - Age