Muscle Contraction: Energy Systems

UNIT 1 - Information
Energy Systems
Muscle contraction
Requires energy
Information/Discussion
Practical Application
This is produced by chemical

Links breakdown of ATP
Diagram/Table
ATP ADP + P
Activity
Revision
SECTION B GCSE Physical Education

MAIN MENU
Energy Systems
There is a limited supply of ATP in muscle cells

(it’s usually used up after 3 – 5 seconds of exercise)
For exercise to continue, ATP has to
be re-generated from ADP using
energy obtained from other sources.
ADP + P ATP
Links
Diagram/Table Note: ATP: Adenosine triphosphate

ADP: Adenosine diphosphate
Activity
P: Phosphate
Revision

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Energy Systems
There are 3 sources (energy systems) that the

body can use:
1.ATP/ PC or CP System
Anaerobic Pathway
2. Lactic Acid System

Links
Aerobic Pathway 3. Aerobic System

Diagram/Table
Activity
Revision

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Energy Systems
1. The CP (Creatine Phosphate) System
CP – Stored in Muscles
Combines with ADP to re-build ATP
Immediate source of energy

Limited source – lasts up to 10/15 seconds

Very important for bursts of explosive speed
Links
Suitable for short duration events: 100m, throwing/ jumping athletic
events. Phases of team game play.
Diagram/Table
Replenishing stores of CP takes up to 6 minutes of recovery after

end of exercise
Activity
CP: Creatine Phosphate
C - Creatine ADP + CP = ATP + C
Revision

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Energy Systems
2. LACTIC ACID SYSTEM
Glycogen made from glucose obtained from digested food present in all
cells of the body – muscles, liver
When glycogen breaks down it releases pyruvic acid and energy.
This energy is used to re-build ATP from ADP and P
This system is anaerobic – no O2

Pyruvic acid is easily removed when O2 is available
Where there is little O2 it is changed into lactic acid

Muscles fail to contract fully - fatigue
Links
Energy from this source lasts longer – up to three minutes before build up
of lactic acid prevents further energy production
Suitable for athletes – 200m – 800m. Games players who need to

Diagram/Table
keep up continuous short bursts of activity
Takes about 20 – 60 minutes to remove accumulated lactic acid

Activity after maximal exercise
ADP + glycogen = ATP + Pyruvic acid (or pyruvic acid without O2)
Revision

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Energy Systems
3. AEROBIC SYSTEM
For longer events – muscles must work aerobically. O2 present
This system can take the pyruvic acid produced when glycogen
breaks down and turns it into more energy rather than lactic acid
Supplies energy to athletes who are working sub-maximally

at 60 – 80% of maximum effort and can take in
a constant supply of O2
Links This system provides most of the energy required

for physical activity lasting longer than about 3 minutes
– long distance activity – runners/ cyclists – Games Players
Diagram/Table
ADP + Glycogen = ATP + Pyruvic acid

Activity
Revision

MAIN MENU
Energy Systems
3. AEROBIC SYSTEM
Graph to Show – Energy Released over Time
% of maximum
rate of energy
production
ATP Store
ATP-PC System
Lactic Acid System
Practical Application Aerobic System
Links
Diagram/Table
Activity
2sec 10sec 1min 2hrs time
Revision

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Energy Systems
Characteristics of the 3 Energy Systems
Fuel/
Energy Aerobic/ Exercise Sporting
Energy By-product Duration NOTES
System Anaerobic intensity Examples
Source
ATP/ Anaerobic ATP/ PC Creatine High 10 – 15 Sprinting, Small muscular

PC (Flat Out) Seconds athletic field stores of ATP and
events, PC are exhausted
weight-lifting. quickly leading to
Information/Discussion a rapid decline in
immediate energy.
Lactic Anaerobic Glycogen Pyruvic High Up to 3 400m Lactic acid is a

Practical Application Acid Glucose Acid/ Intensity minutes 800m by-product and
Lactic Acid Racket can cause rapid
sports. fatigue.
Links
Aerobic Aerobic Fat/ Water/ Low 3 Long This system is

glucose CO2 minutes distance limited by
Diagram/Table
mixture onwards running/ availability of O2
cycling.
Activity
Revision

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Energy Systems
Characteristics of the 3 Energy Systems
• The importance of each source of energy for physical activity

depends on:
Information/Discussion 1. Type of physical activity.

2. Intensity of physical activity.
3. Duration of physical activity.
• In many aspects of physical activity the 3 energy systems work

Links
together at different times to supply the particular type of energy
needed.
Diagram/Table
Activity
Revision

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Energy Systems
Oxygen Debt
• When all the ATP required for muscular contraction cannot be

supplied AEROBICALLY, the lactic acid system takes over.
• The side-effect of the body using this system is that there is a

build-up of lactic acid in the muscles and CP stores are depleted
– causing fatigue.
Practical Application • After strenuous exercise the following have to be completed:
1.O2 stores replaced.

Links
2.ATP replenished.
3.Lactic acid removed.
Diagram/Table
• The need for extra O2 after strenuous exercise is known as the

Activity
O2 DEBT.
• The body pays off this O2 debt by gulping air into the lungs and
panting. As a result, the lactic acid is turned into CO2 and water.
Revision

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Energy Systems
Training Energy Systems
Individuals, teachers, coaches need to have a knowledge of
energy systems to:
Identify needs / demands of the physical activity.

Aerobic Anaerobic
Act upon those needs train correctly
Links
Continuous training Interval training
Different methods: To help in training effectively

Diagram/Table
• Fartlek we should be able to use
• Weight training MHR (MAXIMUM
• Circuit training HEART RATE) ) and VO2 MAX
Activity
• Flexibility training to establish the identified
• Plyometrics Training Zones
and Training Thresholds.
Revision

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Energy Systems
Training Energy Systems
1. To establish TRAINING ZONES the MHR has to be decided:

MHR Males = 220 – AGE
2. To gain AEROBIC fitness the exercise should be maintained between 60 and 80% of
the established MHR.
e.g. 20 year old man
220 – 20 = 200
AEROBIC TRAINING THRESHOLD = 60% OF 200 = 120 HR
ANAEROBIC TRAINING THRESHOLD = 80% OF 200 = 160 HR
3. AEROBIC THRESHOLD is the level of exercise where the intensity is sufficient to
produce a training effect.
Links
4. ANAEROBIC THRESHOLD is the point where the Aerobic Mechanisms become

overloaded and anaerobic metabolism begins to play a major role.
Diagram/Table
5. The thresholds do vary (marginally).
6. The training zone between 60 and 80% MHR is known as the AEROBIC TRAINING
Activity
ZONE.
7. Exercising in the zone above the Anaerobic Training Threshold – 80% MHR, means
you are in the ANAEROBIC TRAINING ZONE.
Revision

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Energy Systems
Graph to show how the heart rate can be used to establish training
zones and thresholds (For a 16 year old boy)
220
210 A
B – Anaerobic Training Zone A - MHR
200
D – Aerobic Training Zone C – Anaerobic Training Threshold
Information/Discussion 190
B E – Aerobic Training Threshold
F – No Improvement Zone 180
170 C G – Resting Heart Rate
Practical Application 160
Heart Rate
Beats per
150
140
D
minute
130 E
Links
(BPM)
120
110
Diagram/Table
100 F
90
80 G
Activity 70 (Resting
heart rate)
60
Revision

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UNIT 1 – Practical Application
Energy Systems
The energy continuum:
1. Small group/ larger group activity likely to involve different energy
systems e.g. a game situation.
2. Discussion in advance to consider different systems and their uses.
3. Recording of performances for analysis and discussion.
4. Partner and group recording of activity and uses being made of the energy
systems during the game.
5. Data analysis of findings linked to training methods and sport specific
demands.
Heart Rate Monitoring:

Links
1. Pupils lead a warm up for a specific activity.
2. Pupils introduce and develop a skill micro session.
Diagram/Table
3. Heart rate monitoring taking place during each phase of the session.
4. Observation, analysis and discussion of the visible effects/ changes taking
place.
Activity
Revision

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Energy Systems
Example of energy systems used in a team game:
Netball Energy Systems:

• Consider the type of preparation required for netball.
• Pupil led warm up and pupil led skill micro session.
• Review of the energy systems and their effects on performance.
•
Consider sport specific energy requirements linked to nutrition and
hydration strategies.
Practical Application • Record netball game and analyse in relation to quality of
performances, positional responsibilities and the different energy
demands being made.
Links
• Consider the effects of intensity and duration of the activity e.g.
sprinting, feint dodge, walking back to the restarting of play, and link
Diagram/Table to energy systems/ positional responsibilities.
Activity
Any physical activity could be used.
Revision

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Energy Systems
• Pupils establishing a training programme based on:
Identified needs
Aerobic / anaerobic pathways
Information/Discussion Principles of training
Monitoring the programme
Using heart rate to establish training zones and

Links
thresholds
Diagram/Table
Healthy lifestyles Performance

Activity
Correct Training Methods

Revision

MAIN MENU
Energy Systems
How Heart Rate can Illustrate the Effect of Physical Activity
Heart Rate
(beats per Recovery Period
minute) 140
130
120
110
100
90
80
70
Links
60
Normal 50
Diagram/Table heart rate
0 1 2 3 4 5mins
Start of End of
Activity swim swim
Study the graph and answer the questions that follow.

Revision

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Energy Systems
How Heart Rate can Illustrate the Effect of Physical Activity
Press to see
The graph above illustrates the hear rate of a swimmer during a graph again
100 metre race at the following stages:
(i) normal; (ii) start; (iii) halfway; (iv) end of swim; (v) recovery.
Use the graph to answer the following questions.

i. By how many beats had the heart rate risen from normal to the end
of the swim?
Practical Application ii. By how many beats had the heart rate increased from start to the
halfway stage?
iii. For how many minutes from the end of the swim did the heart rate
Links
iv. continue to rise?
v. During which minute was the biggest rise in heart rate?
Diagram/Table
vi. What was the heart rate at the end of the swim?
vii. Explain why the heart rate increased before the start of the race.
Activity Select one test which measures a component of physical fitness.

Explain its purpose and conclusions that can be drawn from the results.
Revision

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Energy Systems
Training Zones / Thresholds
200 Exercise Heart Rate Upper and Lower
Pulse Rate
(beats per minute)
Limits Of Training Heart Rate Target
190
180
170
150
Look at this 130

graph of the
Links 120
recommended
minimum and 110
maximum
100
Diagram/Table
training heart
rates in beats 90
per minute and
Activity
answer the Age in years
20 30 40 50 60
questions which
follow.
Revision

MAIN MENU
Energy Systems
Training Zones / Thresholds
Press to see
graph again
i. What is the safe maximum training heart rate for a 20-year old?
ii. What is the difference between maximum training and minimum
training heart rate for a 35 year old?
iii. What is the difference between the maximum training heart rate for a
50 year old and a 30 year old?
iv. What is the difference between the maximum training heart rate for a
60 year old and a 25 year old?
v. What is the minimum training heart rate for a 40 year old?
Links vi. Why is it important to work within the training zone for a given group?
Diagram/Table
By working on this graph, pupils can use their own MHR
to understand the importance of training correctly.
Activity
Revision

MAIN MENU
Energy Systems
Effects of Lactic Acid Concentration in the Blood
100 The effects of strenuous exercise on
Lactic Acid concentration lactic acid concentration in the blood
(per mg per 100cm3 blood) 80
60
40
Time (min)
10 20 30 40 50 60
Look at this graph and answer the questions which follow.

Links i. How much did the lactic acid concentration increase during the period of exercise?
ii. What was the level of concentration of lactic acid at the 30 minute point?
iii. What time after the start of the exercise did the level of concentration of lactic acid
Diagram/Table
read 44 mg per 100cm3?
iv. Was the concentration of lactic acid cleared at the 60 minute point?
Activity v. What was the level of concentration of lactic acid at the15 minute point?
vi. What causes the increase of concentration of lactic acid in the blood?
Revision

MAIN MENU
UNIT 1 - Links
Energy Systems
• Cardiovascular system
• Cardio-respiratory system
• Intensity/ duration of exercise
• Short term effects of exercise on the systems of the body
• Long term effects of exercise on the systems if the body
• Principles of training
•
Methods of training
• Heart rate/ VO2
Links
Diagram/Table
Activity
Revision

MAIN MENU
UNIT 1 - Activity
Energy Systems
1. During the course of a team game, players would use all three energy
systems.
Name a team and describe specific situations in which each of the
energy systems would be used.
2. Below is a table showing some characteristics of three energy systems

Information/Discussion used in sporting activity.
Tick () the energy system which is appropriate for each characteristic.
Characteristics of energy systems ATP-PC Lactic Acid Aerobic
Used mainly in very high intensity, short duration

Links
activities of up to 10 seconds and in the very
early stages of exercise.
Used mainly in very high intensity exercise
Diagram/Table
of between 10 seconds and 3 minutes in
duration.
Used mainly during prolonged, low intensity of
Activity
exercise.
Revision

MAIN MENU
UNIT 1 - Activity
Energy Systems
3. Identify one factor which can determine the main energy system used
in any sporting activity.
4. Complete the table summarising the energy systems below:
Information/Discussion Energy Aerobic or Write the chemical equation Any by- How long can
system Anaerobic summarising this process products we use it for?
Creatine
Phosphate
(CP)
Links
Lactic Acid
Diagram/Table
Aerobic
Activity
Revision

MAIN MENU
UNIT 1 - Activity
Energy Systems
5. Study the images below. Suggest which energy system each athlete
would predominantly use during performance and why.
A B C
Long Jumper Marathon Runner 400m Sprinter
Diagram Energy system Reason

Links
A
B
Diagram/Table C
Activity
6. Select one energy system and explain how ATP is recreated using this
system. You may choose to use a diagram to assist your explanation.
Revision

MAIN MENU
UNIT 1 - Activity
Energy Systems
7. The table below shows a number of activities that are common to many
games. For each activity identify the main energy system that would be
used.
ACTIVITY MAIN ENERGY SYSTEM
Jogging
Kicking
Sprinting
Counter attacking
Links
8. The energy system used for any sporting activity depends on which
two factors?
Diagram/Table
9. How could an understanding of the energy systems help a teacher/

Activity
coach of a sports team train his/ her players?
Revision

MAIN MENU
UNIT 1 - Activity
Energy Systems
10. “During maximum effort, such as sprinting, muscles need a lot of
energy quickly but oxygen (O2) cannot reach the muscles fast enough”.
Which energy system is best used to provide the necessary fuel for
such an activity?
11. Explain the term oxygen debt?

Information/Discussion 12. The following table lists a number of activities that a hockey player may
perform in a game. Decide which energy system would be used to
provide energy for them.
Activity Energy System used
Taking on a defender over 10 metres.

Links
Jogging back after an attack.

Counter attacking immediately after sprinting back 60m to defend.
Diagram/Table
A keeper diving for the ball then returning to their feet.
An attacker waiting on the half way line while his team defends a short corner.
Activity
A defender holding a defensive position when his team are attacking.
Closing down an attacker and tackling.
Losing a defender with a change of pace.
Revision

MAIN MENU
UNIT 1 - Activity
Energy Systems
13. “During maximum effort, such as sprinting, muscles need a lot of
energy quickly but oxygen (O2) cannot reach the muscles fast enough”.
Which energy system is best used to provide the necessary fuel for
such an activity?
Activity Aerobic / Anaerobic
Long distance running Aerobic

Anaerobic
Marathon running Aerobic

Anaerobic Click box
once for
Long jump Aerobic
Anaerobic
Anaerobic,
A gymnastics vault Aerobic
Anaerobic twice for
A 50m sprint swim Aerobic
Anaerobic Aerobic
Links
Javelin throw Aerobic
Anaerobic
Diagram/Table 14. Explain why many sporting activities can be described as both Aerobic
and Anaerobic.
Activity
15. What is the advantage to a team game player of having a high VO2 Max?
Revision

MAIN MENU
UNIT 1 - Activity
Energy Systems
16. Explain what is meant by anaerobic threshold.
17. Which energy systems would be the main provider of energy in a:
smash in Tennis,
60 second rally in Tennis.
18. (i) Explain the meaning of the term VO2 Max.

(ii) Give two benefits for a sportsperson of having a high VO2 max.
Links
19. (i) Give a sporting example of anaerobic activity.

Diagram/Table
(ii) Why is lactic acid produced during anaerobic activity?
20. What happens to an athlete’s performance as lactic acid builds up?

Activity
Revision

MAIN MENU
UNIT 1 - Activity
Energy Systems
21. The graph shows the rate of lactic acid removal after exercise.
% Blood Lactic Acid Removed
100
A B
80
60
40
Recovery Time
Links 20 40 60 80 100 120 140 160 (minutes)
(i) Which athlete recovered first?

(ii) How long did it take the other athlete to remove all lactic acid from his body?
(iii) How much lactic acid had been removed by A after 1 hour’s recovery?
Diagram/Table
(iv) How much lactic acid had been removed by B after 1 hour’s recovery?
Activity
(v) What is the difference in full recovery time between the two athletes?
(vi) There is evidence on the graph to suggest why one athlete recovered quicker
than the other during recovery time. Explain the evidence.
Revision

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UNIT 1 - Activity
Energy Systems
22. The graph below shows the heart rate of a 15 year old athlete during a
training session.
205
X
164 Y
Heart 123 A Z
rate
Information/Discussion (bpm)
60
5 10 15 20 25 30 35 40
Links Warm up Exercise – 30 minutes Cool down
5 minutes 5 minutes
Diagram/Table
i. What heart rate is indicated at 205 bpm?
ii. What threshold is identified at Z?
iii. What is the name given to training zone A?
Activity
iv. What type of sporting activity could the athlete be training for?
v. What physical fitness component is being developed in this session?
Revision

MAIN MENU
UNIT 1 - Activity
Energy Systems
23. The graph below shows the heart rates (X,Y and Z) for three different performers.
250
200
Heart
rate X
150
(bpm) Y
Information/Discussion Z
100
50
Time
Links
Which heart rate would be appropriate for

(i) a 100 metre sprinter and
Diagram/Table (ii) a games player?
Give reasons for your answers.

Activity
Revision

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UNIT 1 - Activity
Energy Systems
24. The graph below shows the heart rate of two 16 year old athletes when
training at the same intensity.
180
Athlete A
Heart 120 Athlete B
rate
(bpm)
90
60
0 Time (minutes) 30
Links
i. Which athlete is the fitter, A or B?

Diagram/Table
ii. Using information from the graph to help you, give two reasons for your
answer.
Activity
Revision

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UNIT 1 - Activity
Energy Systems
25. The graph below shows the heart rate of a sportsperson recorded
during a training session.
MHR
200
180
160
140
120 Heart rate
Heart
100
rate
80
60
40
20
0
Training Session
Links
i. What happens to the sportsperson’s heart rate during the training session?
Diagram/Table
ii. What causes the heart rate to change in this way?
Activity
iii. What type of sporting activity do you think the sportsperson is training for?
Explain your answer.
Revision

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UNIT 1 - Activity
Energy Systems
26. The graph below shows the heart rate of an eighteen-year-old
badminton player during a game.
250
Heart Rate 200

Beats per 150
minute
(BPM) 100
50
Time (min)
5 10 15 20
Links
i. Give two pieces if evidence to suggest that this player is a fit competitor.
Diagram/Table
ii. Calculate the player’s maximum heart rate (MHR).
Activity
iii. What evidence is there to suggest that this player worked both aerobically
and anaerobically during the game?
Revision

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UNIT 1 - Activity
Energy Systems
27. The graph below shows how a sixteen-year-old sportsperson can use
heart rate to work out how hard to train.
Heart rate and training of a sixteen-year-old sportsperson:
i. What heart rate is indicated at 204 bpm (A)?
ii. What threshold is indicated at 163 bpm (C)?
iii. What threshold is indicated at 122 bpm (E)?
Links
iv.In which training zone does lactic acid build up quickly? Is it B, D or F?
Diagram/Table v.How does lactic acid build up affect training time and recovery time?
vi.Which training zone is important for improving aerobic fitness? Is it B, D or F?

Activity
vii.Explain why training zone F has little effect on aerobic fitness?
Revision

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UNIT 1 – Key Facts/Glossary
Energy Systems
Muscle contraction
ATP Energy Needed
(CP System – Lactic Acid System) – Aerobic System
Anaerobic Pathway Aerobic Pathway

• Needs of individual – physical activity – health/ competitive?

Links
• Intensity/ duration of physical activity
• Oxygen debt – lactic acid – fatigue – performance

Diagram/Table
Activity
• Training correctly to meet identified needs/ demands
• Heart rate – links with VO2 – establishing – training zones and thresholds
Revision

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Muscle Contraction: Energy Systems

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UNIT 1 - Information

This is produced by chemical

SECTION B GCSE Physical Education

There is a limited supply of ATP in muscle cells

Diagram/Table Note: ATP: Adenosine triphosphate

SECTION B GCSE Physical Education

There are 3 sources (energy systems) that the

2. Lactic Acid System

Aerobic Pathway 3. Aerobic System

SECTION B GCSE Physical Education

Combines with ADP to re-build ATP

Immediate source of energy

Limited source – lasts up to 10/15 seconds

Very important for bursts of explosive speed

Replenishing stores of CP takes up to 6 minutes of recovery after

SECTION B GCSE Physical Education

When glycogen breaks down it releases pyruvic acid and energy.

This energy is used to re-build ATP from ADP and P

This system is anaerobic – no O2

Where there is little O2 it is changed into lactic acid

Muscles fail to contract fully - fatigue

Suitable for athletes – 200m – 800m. Games players who need to

Takes about 20 – 60 minutes to remove accumulated lactic acid

SECTION B GCSE Physical Education

For longer events – muscles must work aerobically. O2 present

Supplies energy to athletes who are working sub-maximally

Links This system provides most of the energy required

ADP + Glycogen = ATP + Pyruvic acid

SECTION B GCSE Physical Education

Graph to Show – Energy Released over Time

Practical Application Aerobic System

2sec 10sec 1min 2hrs time

SECTION B GCSE Physical Education

ATP/ Anaerobic ATP/ PC Creatine High 10 – 15 Sprinting, Small muscular

Lactic Anaerobic Glycogen Pyruvic High Up to 3 400m Lactic acid is a

Aerobic Aerobic Fat/ Water/ Low 3 Long This system is

SECTION B GCSE Physical Education

• The importance of each source of energy for physical activity

Information/Discussion 1. Type of physical activity.

• In many aspects of physical activity the 3 energy systems work

SECTION B GCSE Physical Education

• When all the ATP required for muscular contraction cannot be

• The side-effect of the body using this system is that there is a

Practical Application • After strenuous exercise the following have to be completed:

1.O2 stores replaced.

• The need for extra O2 after strenuous exercise is known as the

SECTION B GCSE Physical Education

Identify needs / demands of the physical activity.

Different methods: To help in training effectively

SECTION B GCSE Physical Education

1. To establish TRAINING ZONES the MHR has to be decided:

4. ANAEROBIC THRESHOLD is the point where the Aerobic Mechanisms become

SECTION B GCSE Physical Education

SECTION B GCSE Physical Education

Heart Rate Monitoring:

SECTION B GCSE Physical Education

Netball Energy Systems:

Any physical activity could be used.

SECTION B GCSE Physical Education

Aerobic / anaerobic pathways

Information/Discussion Principles of training

Using heart rate to establish training zones and

Healthy lifestyles Performance