Republic of the Philippines
Department of Education
Region VII
DIVISION OF LAPU-LAPU CITY
LOOK NATIONAL HIGH SCHOOL SENIOR HIGH SCHOOL
LAS IN PE 11 Q1 Week 3-4
Name: ________________________________ Strand: ___ ____________________ Score:________
TOPIC: Physiological Indicators Associated with Moderate to Vigorous Physical Activities
Direction: Choose the best answer from the given choices. Write only the letter in
your activity notebook.
1. Which of the following is not a physiological indicator associated with moderate to
vigorous physical activity?
A. Physical activity
B. Heart rate
C. Rate of perceived exertion
D. Pacing
2. What do you call the artery just below the sides of your jaw?
A. Radial artery
B. Carotid artery
C. Femoral artery
D. Popliteal artery
3. Why should one need to monitor the effort he/she is giving in the physical activities he/she
is engaging in for his/her health and fitness improvements?
A. Because by monitoring he/she can live a happy life.
B. By monitoring his/her effort, he/she will be able to know the intensity level of
the effort he/she is giving for the physical activity.
C. Because the effort given to the physical activities can greatly contribute to the
achievement of one’s fitness goal.
D. All of the above.
4. This is an assessment of the intensity of exercise based on how you feel.
A. Pulse Rate
B. Pacing
C. Heart Rate
D. Rate of Perceived Exertion
5. This allows you to change the way you perform or complete an exercise or
physical activity so that you can successfully see changes.
A. Pacing
B. Heart Rate
C. Pulse Rate
D. Rate of Perceived Exertion
READING
When you engage in physical activities for health and fitness improvements, you need to
monitor the effort you are giving. This is because the effort given in doing physical
activities contributes to the achievement of your fitness goals. By monitoring your effort,
you will be able to know if you are reaching at least a moderate intensity level and at most a
vigorous one.
1. Heart Rate. Also known as pulse rate, this is the number of times a person’s heart
beats per minute. It indicates the effort your heart is doing based on the demands
you place on your body. The more demanding your physical activity is, the faster the
heart rate.
The heart rate provides a good indicator of the relative challenge experienced during physical
activity. Using the heart rate as a physiological indicator, maximal heart rate (max HR) is typically
used. Recommendations for physical activity indicate that physical activities used as exercises
should be between 60 to 85 percent of your max HR to maintain or improve cardiovascular fitness.
This means that for each exerciser, getting the max HR and the heart rates equivalent to 60 to
85 percent of the max HR are important in achieving your fitness goals. Think of it as 60% heart
rate is your moderate intensity and 85% heart is the limit of your vigorous intensity.
According to Hoeger and Hoeger (2011), research indicates a more favorable
prediction using the computation below than the equation 220 - age. Here are the
steps to get your target heart rate.
1. Estimate your maximal heart rate (max HR/MHR) according to the following
formula:
max HR/MHR = 207 – (0.7 x age)
2. Check your resting heart rate (RHR) sometime in the evening after sitting quietly
for 15 to 20 minutes. You may take your pulse for 30 seconds and multiply by 2, or
take it for a full minute.
3. Determine heart rate reserve (HRR) using this formula:
HRR = MHR – RHR
4. Calculate the training intensity at 30, 40, 60, and 85 percent. Multiply HRR by the
respective 0.30, 0.40, 0.60, and 0.85, and then add the HRR to all four training
intensities. Example:
60% Training Intensity = HRR x 0.60 + RHR
Rate of Perceived Exertion (RPE)
This is an assessment of the intensity of exercise based on how you feel. It is basically a subjective
assessment of effort which ranges from 6 (very, very light) to 20 (very, very hard) with 1-point
increments in between. The target zone for aerobic activity is from 12 to 16. If you are engaged in
physical activity, you rate your effort level based on how light or how hard you perceive it. A rating
of 6 means that your effort level is “very, very light” while a rating of 18 means that your effort is
more or less “very, very hard.” Think of each rating in the RPE as a reflection of your heart rate
during the physical activity, that is, when multiplied by 10. This means that an RPE of 6 is about a
heart rate of 60 while an RPE of 18 is about 180 beats per minute. Since an RPE of 6 means your
heart rate is only at 60 beats per minute, your physical exertion is very minimal, while an RPE of 18
means that your heart is doing 180 beats per minute, pushing yourself to the limit.
Pace and Pacing. These refer to the rate or speed of doing physical activities. This means that a
person can take it slow when engaged in physical activities or do them quickly depending on the
FITT Principle. Pacing allows you to change the way you perform or complete an exercise or
physical activity so that you can successfully see changes. It regulates your participation in
physical activities through gradual and careful introduction of changes in the physical activity,
whether an increase in intensity, frequency, or participation.
Task 1: My Target
Directions: Compute your threshold of training and target zones by identifying the
physical activities that you can do to reach these. Follow the steps below. Write your
computation in a sheet of paper.
STEP 1: Estimate your maximal heart rate using the formula:
maxHR/MHR = 207–(0.7 x age).
Example:
maxHR/MHR = 207 – (0.7 x age)
= 207 – (0.7 x 16)
= 207 – 11.2
= 195.8
STEP 2: Determine your pulse rate or resting heart rate by placing your middle and
pointing fingers in your carotid pulse located just below your jaw, beside your throat.
In 15 seconds, take your pulse and then multiply it by 4.
Example:
RHR = 18 (in 15 seconds) x 4
= 72
STEP 3: Determine heart rate reserve using the formula HRR = MHR – RHR.
Example:
HRR = MHR – RHR
= 195.8 – 72
= 123.8
STEP 4: Calculate the training intensity at 30, 40, 60, and 85 percent. Multiply HRR
by the respective 0.30, 0.40, 0.60, and 0.85, and then add the HRR to all four
training intensities.
Example: (Shown below is the 30% training intensity computation only. Do the rest
of the percentages.)
30% Training Intensity = HRR x 0.30 + RHR
= 123.8 x 0.30 + 72
= 36.9 + 72
= 108.9
