I WILL KNOW WHEN I WALK OUT OF THIS

ROOM.

How the aerobic energy system works.

How to calculate your maximum Heart
Rate.

Be able to define the term

Threshold of Training.

Cell Respiration
This can be described as a process which takes place in all living cells
and results in the release of energy from food molecules.
The body has 2 ways of converting glucose into energy:
Aerobic Respiration which uses oxygen.
Anaerobic Respiration which does not use oxygen.
The system used by the body depends upon the intensity of the
activity. Intensity means how hard and long a person is exercising.
10,000 Metres Low intensity
but a long period of exercising.

100 Metres High intensity but

a short period of exercising.

Aerobic respiration is how marathon runners produce the energy that

is used in long periods of less intensive effort.
Used for
muscle contractions,
creating movement.

Glucose and
oxygen produce

How does the glucose get to the muscles?

Carbohydrates in the form of starch gained from foods such as
The muscles of the body use both carbohydrates and fats to produce
pasta, bread and potatoes are eaten.
energy. The following diagram shows how carbohydrates are used.
The starch is digested in the gut and turned into glucose molecules.
The glucose enters the small intestine where it passes into
the blood.

Aerobic Respiration With Oxygen

The Process
Aerobic respiration
involves of
the Aerobic
release ofRespiration
energy from the slow
breakdown of glucose using oxygen, inside the cells.
Water
Glucose
1. Glucose and oxygen are transported to the working muscles by
Energy for Muscles
the blood.
contract
2. Glucose and oxygen areto
then
used byand
the muscles of the body
create Movement
to produce energy.
Carbon
3. ThisOxygen
process creates carbon dioxide and water.
Dioxide
4. The carbon dioxide passes back into the blood for removal.

Heart Rate and Training

Our heart rate gives us theThresholds
best clue as to which system, aerobic or
anaerobic, we may be using when exercising.

The harder you exercise the faster your heart beats.

Your heart rate is a good indicator of

which energy system is being used.

The closer it is to your maximum heart rate, the more

likely you are to be using the anaerobic system.

Maximum heart rate is the fastest your heart can

beat safely, for longer periods of exercising.

Maximum Heart Rates

A persons maximum heart rate can be worked out using the following
method

Maximum Heart Rate = 220 - Age

Now workout the maximum heart rates for the following people
A 15 year old

205 bpm

A 50 year old

170 bpm

A 25 year old

195 bpm

A 40 year old

180 bpm

A 70 year old

150 bpm

Using heart rate thresholds is an extremely good way of

keeping a check on how hard you are working, and what
energy system you are using.
Each system has a different
training threshold.

The graph shows both the

aerobic and anaerobic
training thresholds for
people aged between 20
and 70 years of age.

HR

AGE

We can use the graph to help indicate whether a person is

training in their aerobic or anaerobic thresholds
Age predicted maximum = 220 - Age
Anaerobic Training Threshold
= 85% of MAX HR

Transition zone for

Aerobic & Anaerobic
Training
HR
Aerobic Training Threshold
= 60% of MAX HR

AGE

Look at the graph and workout what the aerobic and

anaerobic training thresholds are for the following people:
1) 20 year old
2) 30 year old
3) 40 year old

4) 50 year old
5) 60 year old
6) 70 year old
They can be worked out using
the following method:

HR

AGE

a)

Draw a vertical line up

from the selected age.

b)

Then draw a number of

horizontal lines where
the vertical line
crosses the various
thresholds on the
graph, and record the
heart rate.

Age, Heart Rates, Thresholds & Training

Age

Maximum
Heart Rate

Aerobic Training
Threshold

Anaerobic Training
Threshold

20

200 bpm

120 bpm

170 bpm

30

190 bpm

115 bpm

163 bpm

40

180 bpm

110 bpm

157 bpm

50

170 bpm

105 bpm

145 bpm

60

160 bpm

100 bpm

135 bpm

70

150 bpm

95 bpm

125 bpm

Heart Rates & Training Thresholds Summary

To improve fitness from regular exercise you must push your

heart rate above a certain level, known as the
training threshold

There are two training thresholds:

Aerobic Training Threshold

Anaerobic Training Threshold

= 60% of the maximum

heart rate

= 80% of the maximum

heart rate

They vary from person to person, but can be worked out using your
maximum heart rate, which is calculated from (220 age).

Recovery Rates of a Fit and Unfit Runner

Recovery rates measure how quickly the body returns to normal once
exercising has stopped. It can be worked out by monitoring the
persons heart rate. Explain the key points in the graph below

Recovery rates depend on two main factors

How intensive (hard) the activity is

How fit the person is