Pe1 Lesson 4

HEALTH OPTIMIZING PHYSICAL EDUCATION 1
Lesson 4: The Physical Fitness Physiological Indicators

1st Semester
Activity 1:
How well you know? In your previous lesson, you have differentiated Physical activitiesmoderate
intensity and Vigorous intensity.
Let's see, if you can really identify the following activities below if it is MIPA (Moderate Intensity Physical
Activity) and the VIPA (Vigorous Intensity Physical Activity). Write on your answer on the space provided.
Tennis Doubles Dancing Shoveling Mowing Lawn

Tennis Singles Vacuuming Carrying Heavy Loads Hiking
Basketball Game Badminton Recreational
MIPA 4VIPA
1. 1.
2. 2.
3. 3.
4. 4.
5. 5.
Activity 2: My Heart Went Oops!

On the blank provided before the number, draw a ( )when the activity is done while your heart is at
rest and draw a (( )) if heart is working hard.
1. Jumping 6. Step-Ups
2. Running 7. Eating
3. Sleeping 8. Dancing
4. Reading Books 9. Lifting 50kgs. barbel for 5 seconds
5. In-Love 10. Boxing
Activity 3:
What's the connection? Refer your answer/s in Activity 2
1. Compare how the heart works, if you will perform activity 3,4,5,6,7,8 and the activity 1,2,4,9, & 10? Is
there a difference as to the level of intensity? Why?
2. What activities can make your muscles work hard?
What is It
Checking your Heart Rate (HR) at rest
Monitoring heart rate is important for two things; safety and success. When you keep track of your heart
during exercise, you will be able to ensure the safety of your fitness program. Before engaging from any
physical activity and while sitting down, count your heart rate at rest How to monitor you heart rate?
There are two ways on how to monitor your heart rate, by means of radial pulse and by means of your
carotid pulse.
A. Radial Pulse B. Carotid pulse

But I rather recommend you to do the radial pulse. Put your timer up to six (6) seconds, as
the time started, count your heart beats within that span of time. Then multiply the result by 10
to get the full 60 seconds total heart rate.
Total no. of heart beats within 6 seconds x 10 your total HR

Table 1. Resting Heart Rate ratings Rating
Heart Rate (bpm) Rating Heart Rate (bpm) Rating
59 Excellent 80-89 Fair
60-69 Good 90 Poor
70-79 Average
Using the heart as physiological indicators, maximal heart rate (max HR) is typically
used. Exercise should be between 60-85% of your max HR to maintain or improve cardiovascular
fitness (60% HR is your moderate intense and 85% is the limit of your vigorous intensity).
Rate of Perceived Exertion (RPE). The RPE scale is used to measure the intensity of your exercise The
RPE ratings runs from 6-20. The numbers below relate to phrases used to rate how easy or difficult you
find an activity 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 bpm
(beats per minate) while RPE of 18 is about 180 bpm.
Rate of Perceived Exertion (RPE Rate of perceived Exertion (RPE)

6 Very, very light 14 Hard
7 15
8 Very light 16 Very hard
9 17
10 Fairly light 18 Very, very hard
11 19
12 Somewhat hard 20
13
When using this rating scale, remember to include feelings of shortness of breath, as well as how
tired you feel in your legs and overall
A typical way to determine your RPE

Try singing or talking while engaged in a physical activity you wanted to rate If you are still able to
sing during physical exertion, then the RPE is probably just between 6-8, however, if you cannot hold a
conversation, then the level of effort is high and the RPE is probably between 14-17. Remember that the
recommended target level of effort is from 12-16 (120 to 160 bpm) for your health to improve. (Please
do the activity 5 located at the learner's activity sheet)
Why use RPE? It is useful to track workout strength with the RPE scale because:
• It provides double-checking of heart rate, particularly if the target heart rate zone is estimated
from age.
 Measurement of RPE can be carried out without stopping to "test" it, as is appropriate with
monitoring of heart rate.
 They are free!
PACE AND PACING Sometimes refers to the rate or speed of doing physical activities. The purpose of
pacing and goal setting (based on FITT principle) is to regulate daily activities and to structure an
increase in tolerance through gradually increased activity.
Many people forget to pace themselves during certain danger times. Some examples include:
 Days when you feel good and you become over confident in your physical abilities
 While performing a physical activity that you enjoy
 When trying to please other people
 When you are feeling rushed, pressured, or emotionally upset
Progression of Activity Frequency, Intensity, and Time Based on Fitness LeveL
l Corbin et of 2008
Frequency 3days a week Marginal Fitness Good Fitness
Intensity
Heart Rate Reserve (HRR) 40-50% 50-60% 60-85%
Maximum Heart Rate (maxHR) 55-65% 65-75% 75-90%
Rate of Percieve Exertion (RPE) 12-13 13-14 14-16
Time 10-30 minutes 20-40 minutes 30-60 minutes
Activity 4: The Burpee Challenge

Let the illustration below guide you on what to do in this activity.
In two minutes, do the burpees and count how many repetitions you did. Then rate this activity based on
the RPE principle. Please execute this activity with all honesty.
Here's how The Burpee (actions from a to e is equivalent to set or count as 1) What I Have Learned
Activity 5: How well you know?

Define the following physiological indicators
Heart Rate Rate of perceived Exertion Pace and Pacing
Give the importance or benefits of the following physiological indicators

Heart Rate Rate of perceived Exertion Pace and Pacing

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HEALTH OPTIMIZING PHYSICAL EDUCATION 1

Lesson 4: The Physical Fitness Physiological Indicators

Tennis Doubles Dancing Shoveling Mowing Lawn

Activity 2: My Heart Went Oops!

A. Radial Pulse B. Carotid pulse

Total no. of heart beats within 6 seconds x 10 your total HR

Rate of Perceived Exertion (RPE Rate of perceived Exertion (RPE)

A typical way to determine your RPE

Activity 4: The Burpee Challenge

Activity 5: How well you know?

Give the importance or benefits of the following physiological indicators

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