Download 1.4 b - Powerpoint E..

Recovery rates 1
Recovery rates
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009
Recovery rates 2
What you will learn about
in this topic:
1. Recovery rates
2. Target zones
3. Training thresholds
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009
Recovery rates 3
Learning objectives
By the end of this presentation you
should be able to:
• Understand what a target zone is
• Describe the different training
zones
• Explain how the body recovers
from exercise
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009
Recovery rates 4
Recovery rates
The recovery rate is the time it
takes for the heart to return to its
resting state after exercise.
This can indicate the performer’s
level of fitness; the quicker the
recovery, the fitter the performer.
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009
Recovery rates 5
Recovery phases of exercise
sessions need to be planned just
like the rest of the session.
Damage and injury can result if
recovery phases are not planned
and incorporated into a training
programme.
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009
Recovery rates 6
These times of lower-level activity
and rest allow the body to repair
and evaluate the outcomes of the
session.
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009
Recovery rates 7
Rest and recovery gives time for
restoration of:
• Energy-producing enzymes in
muscle fibres
• Stores of carbohydrates in muscle
cells
• Hormonal balance and immune
system
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009
Recovery rates 8
• Recovery allows the muscles to
become stronger as muscle
proteins, energy stores and
enzymes that help to improve the
lactic acid threshold increase.
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009
Recovery rates 9
Target zones and
training thresholds
A target zone is the range within
which a performer needs to work for
aerobic training to take place.
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009
Recovery rates 10
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009
Recovery rates 11
A training threshold is the point
that must be exceeded before an
effect or result can be produced.
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009
Recovery rates 12
For example, a runner could go for a
jog around a running track to train for
a marathon, but they would not reach
the point or threshold they must
exceed in order to improve their
stamina.
However, completing a 10 mile run
would probably reach and pass their
training threshold, helping to improve
their stamina and performance in
preparation for the marathon.
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009
Recovery rates 13
The intensity of exercise affects the
heart rate, which in turn can affect
how the type of exercise helps the
body.
For example, aerobic respiration is
obtained by training between 60 to
80 per cent of the maximum heart
rate target zone.
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009
Recovery rates 14
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009
Recovery rates 15
Athletes training continuously, just
below the anaerobic threshold, will
build up their lactic acid tolerance,
allowing the body to continue
exercising while coping with greater
levels of lactate without muscular
pain or fatigue.
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009
Recovery rates 16
Task
This is a physical task in order to
find out who has the best recovery
rate in the class.
Equipment needed:
• A set of stairs
• A stopwatch
• Paper and pen to record results
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009
Recovery rates 17
Method:
1. Take your resting heart rate over
30 seconds.
2. Quickly and safely go up and
down the stairs for a minute to
raise your heart rate.
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009
Recovery rates 18
3. For 10 minutes, measure and
record your heart rate for 30
seconds at the beginning of every
minute.
4. The person who returns to their
resting heart rate first has the
best recovery rate.
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009
Recovery rates 19
Exam questions
1. What are the benefits of
having a recovery time built into
an exercise session?
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009
Recovery rates 20
What you have learnt
in this topic:
1. Recovery rates
2. Target zones
3. Training thresholds
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009
Recovery rates 21
Learning objectives
You should now be able to:
• Understand what a target zone is
• Describe the different training
zones
• Explain how the body recovers
from exercise
FOR EDEXCEL
1.1.4 Physical activity as part of your healthy, active lifestyle
© Folens 2009