Optimising Training

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Equations

Equations can be used to asses the effectiveness of training.

Max heart rate

Maximum heart rate is calculated by:
- 220 − age = MHR
- So, for a performer that is 20 years old, their maximum heart rate is:
  - 220 − age (20) = 200 beats per minute

Aerobic training zone

The aerobic training zone is 60-80% of maximum heart rate (200bpm)
- 60% of MHR (200) = 200 x 0.6 = 120 beats per minute
- 80% of MHR (200) = 200 x 0.8 = 160 beats per minute

Anaerobic training zone

The anaerobic training zone is 80-90% of maximum heart rate (200bpm)
- 80% of MHR (200) = 200 x 0.8 = 160 beats per minute
- 90% of MHR (200) = 200 x 0.9 = 180 beats per minute

One Rep Max Training

Once a performer has worked out their one rep max, they can calculate the weight they need to lift to develop their strength or their muscular endurance.

One rep max (muscular strength)

To calculate the one rep max, a performer will need to lift the heaviest weight possible in one try.
The performer then keeps adding to the weight until they cannot lift it. The last weight they can lift is their one rep max for that exercise.
They develop strength by lifting heavy weights with a low number of repetitions:
- This would involve lifting over 70% of the one rep max at 4-8 reps for 5-6 sets.

One rep max (muscular endurance)

We develop muscular endurance by lifting lighter weights with a high number of repetitions:
- This would involve lifting under 70% of the one rep max at 12-15 reps for 3 sets.

Safety Principles When Training

Safety is very important when training. We can remember the safety principles using the acronym FASTER.

Footwear and clothing

A performer should wear appropriate clothing and footwear to protect, support and allow movement.
For example, wearing running shoes will cushion (softens) the impact on the joints in the legs while doing continuous training (running).
If a performer has weak ankles or knees, they should wear appropriate supports to stop further injuries.

Appropriate intensity

A performer should use the type of training and the intensity of training appropriate for their sport.
For example, a marathon runner needs to train in the aerobic training zone (60-80% maximum heart rate) for training to be useful.

Stretching and warm up

While stretching, a performer should take care to not over-stretch or bounce. They should hold a stretch in a comfortable position.
A performer should always do a warm up and cool down before and after exercise to avoid injury (e.g. pulling or tearing a muscle).
- Warm-ups will prepare a performer’s muscles by increasing their elasticity.
- Cool-downs will prevent DOMS (delayed onset of muscle soreness) and speed up the recovery process following exercise.

Technique

A performer should use the correct technique to avoid injury. For example, a weightlifter must keep their back straight when lifting.

Exercise and rest balance

A performer should avoid over-training. This is where the performer increases the intensity of their training too quickly.
An example of this would be lifting weights that are too heavy. This could cause injury.
Performers should make sure that they have enough rest between training sessions. This will let the muscle fibres repair and heal in time for the next session.