P H Y S I C A L E D U C A T I O N 1 1 – Week 6 & 7

LESSON 4
PHYSIOLOGICAL INDICATORS
(Heart Rate, Rate of Perceived Exertion and Pacing)

Most Essential Learning Competencies:

 Analyzes physiological indicators such as heart rate, rate of perceived exertion and pacing associated
with MVPAs to monitor and/or adjust participation or effort.

Learning Objectives:
At the end of the lesson the students will be able to;
 Define the physiological indicators – heart rate, rate of perceived exertion, and pacing;
 Create a data of his/her Heart Rate and Rate of Perceived Exertion and pacing, and;
 Explain the importance of analyzing physiological indicators.

Directions: Rank the following physical activities

according to the level of effort they would have to exert
RANK ‘EM to accomplish them. Rank first (1st) the physical activity
that requires the most level of effort to accomplish and
UP! 10th the physical activity that requires the most level of
effort. Then answer the question below after.

_____ competitive badminton for 30 minutes _____ volleyball spiking and blocking drills for 10 minutes
_____ running uphill for 5 minutes _____ 3-on-3 basketball for 30 minutes
_____ sprinting for 20 seconds _____ swimming 10 laps continuously
_____ climbing 1 flight of stairs _____ 3k fun run in 1 hour
_____ leisurely biking _____ walking in the mall

How you come up with these rankings? How you gauged the level of effort necessary to accomplish the
different activities?
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

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.
Remember, it is important that your body is challenged to do more than what it is used to for changes to
occur. If the physical activity you do is too easy for your body, changes (if any) would be minimal. Hence, your body
should be challenged. You need to sustain moderate to vigorous intensity of physical activity for your body to be
challenged.
You will be able to monitor your effort through PHYSIOLOGICAL INDICATORS.

PHYSIOLOGICAL INDICATORS
PHYSIOLOGICAL INDICATORS are those signs that are physiologic in nature or have to do with bodily
processes. These include HEART RATE, RATE OF PERCEIVED EXERTION AND PACING. Each of these
physiological indicators is important. However, depending on your fitness goal and personal preference, each
indicator has its own advantages.

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.
Each time your heart beats, it pumps blood into the arteries of your body. The surge of blood causes a pulse,
which is what you feel by holding your fingers against an artery. The major arteries that are easy to locate and
frequently used for pulse counts are the radial artery (just below the base of the thumb) and the carotid artery (just
below the sides of jaw). Some people find it easier to locate the carotid artery but locating the radial artery is easier
for others.
To determine your pulse rate, locate your pulse using your index and middle fingers. Press gently to feel the
pulse. Count the number of beats in 10 seconds and multiply by 6 to get your number of beats per minute. The 15-
second count is also used by multiplying by 4 to get the number of beats per minute.
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.
ake note of the concepts of threshold of training and target zone. The threshold of training is the minimum
amount of physical activity (frequency, intensity, and time) necessary to produce benefits. The target zone, on the
other hand, begins at the threshold of training and stops at the point where the physical activity becomes
counterproductive.
You can think of threshold of training as American College of Sports Medicine’s (ACSM) minimum
recommendation of training intensity (60%) and the target zone ranging from 65 to 85 percent training intensities.
Hence, you need to reach these training intensities to produce health, wellness, or fitness benefits. You can compute
your target heart rate for these training intensities by following several steps.
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.

STEPS TO GET YOUR TARGET HEART RATE

1. Estimate your maximal heart rate (max HR/MHR) according to the following formula:
MHR = 220 – (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

FOR EXAMPLE:
1. Get the Maximum Heart Rate.
MHR = 220 – (your age)
MHR =220-20
MHR = 200
2. Check your Resting Heart Rate.
RHR= 35 (my pules for 30 seconds) X 2 =70
3. Determine the Heart Rate Reserve.
HRR = MHR – Resting Heart Rate
HRR= 200 – 70
HRR= 130
4. Take 30%, 40%, 60% and 85% of the HRR
a. 30% x HRR=
30% x 130= 39
b. 40% x HRR
40% x 130= 52
c. 60% x HRR
60% x 130=78
d. 85% x HRR
85% x 130= 110.5
5. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate (THR) range.
a. 30% HRR + RHR = beats per minute
39 + 70 = 109 bpm
b. 40% HRR + RHR = beats per minute
52 + 70 = 140 bpm
c. 60% HRR + RHR = beats per minute
78 + 70 = 148 bpm
d. 85% HRR + RHR = beats per minute
110.5 + 70 = 180.5 bpm
RATE OF PERCEIVED EXERTION the Rate of Perceived Exertion can measure exercise
intensity and can be combined with the Prediction Equation. A Number is assigned to coincide with the subjective
feelings of exercise exertion from 1 to 10. Based in the given number (RPE), there is an assigned ratio scale. The
higher the number given by the exerciser, the higher the level of exertion is. To use this text, the exerciser is asked
what he or she thinks is the level of exertion of the exercise. It is between 6 and 20. Here is the table of equivalents;

RPE Approximate level of Exertion

1 10% No Exertion
2 20% very very weak
3 30% very weak
4 40% weak
5 50% moderate
6 60% somewhat strong
7 70% strong
8 80% very Strong
9 90% very very Strong
10 100 Maximal exertion

If you gives a number of 5, for example, it garners an exertion level of 5, which means that you
would more or less be at you 50% of your personal max HR (220) . This value can be compared to the
Prediction Equation, which based on the student’s age. We now have a simple way of determining the
maxHR;

220-age (for example, 20 years old) = 200 (your maxHR)

RPE = 5 (exertion = 5, or approximately 50% heart rate)
RPE = 200 x 0.5 (50%) = 100
Therefore, at the rate the student is exercising, the heart rate should be 100bpm (beats per minute)

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.
Depending on the fitness level of an individual, pacing may be through frequency, intensity, and time of doing
physical activities. The normal frequency could be 3 to 4 times a week which can be increased or decreased
depending on the changes done in intensity and time. If intensity is increased, frequency and time could be
decreased, or vice versa.
You must be able to pace your participation in physical activities well so that you will benefit more and not get
injured. Remember to listen to your body, so pace yourself if needed.
PACING is relative to the fitness level of a person and that is will also depend on the body’s response to
physical activity participation and other factors.
When you make modifications or adjustments in your exercise program, you have to take note of the
principles of progression and adaptation. Increase elements in your exercise program gradually so that your body
can adapt accordingly. Take serious note of the principle of overload as well. Too easy a load will not be beneficial to
your body in the long run.
If you have just started having a more active lifestyle, you may want to start with physical activities of
relatively moderate intensity. Performing this type of activity at about 40 percent of your max HR or an RPE of 12
(somewhat hard) for several weeks would be recommended for gradual adaptation. Time spent on physical activity
may be shorter than the recommended 30 minutes. However, as fitness improves, accumulated minutes should at
least account for 30 minutes a day, and the FITT principle can be increased as well. The table below shows
recommended progression.
 Progression of Activity Frequency, Intensity, and Time Based on Fitness Level It is
(Corbin et al,2008)
Low Fitness Marginal Fitness Good Fitness
Frequency 3 days a week 3 to 5 days a week 3 to 6 days a week
Intensity
Heart rate reserve
40-50% 50-60% 60-85%
(HRR)
 Maximum heart rate
55-65% 65-75% 75-90%
(maxHR)
 Relative perceived
5-6 5-6 6-7
exertion (RPE)
Time 10-30 min 20-40 min 30-60 min
important that you monitor your fitness improvements since these will eventually dictate your progression. If your
body has adapted to the demands you place on it, then it would be best to progress to another level until you reach
your optimum level of overload. This is the principle of progression. Following this principle, the load you place on
your body should occur in gradual succession rather than in major bursts for safe and effective results. The new
challenge now posed on your body is how to advance to another level.
However, as you become more fit, the rate of improvement levels off. As the principle of diminishing returns
indicates, once you get more and more fit, the benefit you get for each additional amount of activity may not be the
same as before. When your physical activity level is high, you can expect to have lesser improvements despite
additional amounts of physical activity. When this happens, the challenge is on how to maintain that level of physical
activity.
Name: _____________________________________ Date: _________________
Grade and Section: ___________________________ Score: ________________

LET’S DO THIS!
Activity 9: MY TARGET
Direction: Complete the data by computing your Heart Rate and write your conclusion at the bottom part.
MY TARGET HEART RATE
Maximum Heart Rate:
Check your Resting Heart Rate:
Heart Rate Reserve:
Take % of the HRR
30%:
40%:
60%:
85%:
Add each HRR to RHR to obtain THR Range
30%:
40%:
60%:
85%:
Conclusion: ___________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

Activity 10: RATE IT THIS TIME

Direction: Look at your answers in the “Rank ‘Em up Activity”. Then get the 6th to 10th ranked activities. Now
knowing about the RPE, rate the different physical activities according to the perceived exertion using the formula
and analyze it.
Your Age: ________
PHYSICAL ACTIVITY RPE ANALYSIS
For example: My rate while I’m playing badminton should be
5
Competitive badminton for 30 minutes 100bpm
1.
2.
3.
4.
5.

Activity 11: PACE YOURSELF

Directions: If you were to do different physical activities, how will you will pace? Complete the table by writing
at least 5 different physical activities and explain your work in the box below.

Intensity
Physical Activity Frequency Time
HRR Max HR RPE
1.
2.
3.
4.
5.

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

Parent/Guardian’s Name and Signature: ______________________________________ Date: ______________

Subject Teacher: Jermon B. Montenegro, LPT/ 09197235170