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The document contains a heart rate log tracking Earl John M. Francisco's heart rate and perceived exertion levels during various physical activities from February 5-9, 2018 including jogging and biking. It also includes Earl's target heart rate zone based on his age and maximum heart rate. Additionally, the document contains a survey where Earl indicates he did not experience any of the potential health issues listed during cheerdance performances and includes his suggestions to minimize health risks through proper nutrition.

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Earl John Francisco
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982 views

Mapeh

The document contains a heart rate log tracking Earl John M. Francisco's heart rate and perceived exertion levels during various physical activities from February 5-9, 2018 including jogging and biking. It also includes Earl's target heart rate zone based on his age and maximum heart rate. Additionally, the document contains a survey where Earl indicates he did not experience any of the potential health issues listed during cheerdance performances and includes his suggestions to minimize health risks through proper nutrition.

Uploaded by

Earl John Francisco
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Earl John M.

Francisco
Gr.10-Euler
Activity 1: HR LOG

HR Log Template:

Name: Earl John M. Francisco


Heart Rate Heart Rate Rate of
Date Activity Time Spent before after Perceived Signature
(in bpm) (in bpm) Exertion
Moderate
2/5/2018 Jogging 300 seconds 64 124
Intensity
Moderate
2/6/2018 Jogging 300 seconds 68 120
Intensity
Light
2/7/2018 Biking 420 seconds 68 110
Intensity
Moderate
2/8/2018 Jogging 300 seconds 76 122
Intensity
Light
2/9/2018 Biking 360 seconds 72 115
Intensity

TRAINING INTENSITY
Processing Questions:
 How does your waist circumference determine your health condition?
- Waist circumference alone can help identify whether you are at risk of health concerns.
 What factors contribute to an apple-shaped physique?
- Excessive intake of unhealthy, high-calorie food coupled with physical inactivity.
 If you have a high potential risk of developing health problems as determined by your waist
circumference, what should you do to prevent this?
- Have exercise and physical activity.
 How can the intensity of your exercise activities be of help in maintaining a healthy lifestyle
- The higher the intensity of exercise, the higher and faster improvements in CR fitness.
 Compute for your own cardiorespiratory training zone from 30 to 85 percent according to your actual age.

MHR: 207 - (.7 x 16) = 196 bpm RHR: 64 bpm


HRR: 196 - 64 = 132 bpm
Percentage Training Intensity (TI) Cardio-Respiratory Training
Zone
30% (132 x .30) + 64 = 104 bpm Light Intensity
40% (132 x .40) + 64 = 117 bpm (104-117 bpm)
50% (132 x .50) + 64 = 130 bpm Moderate Intensity
60% (132 x .60) + 64 = 143 bpm (130-143 bpm)
70% (132 x .70) + 64 = 156 bpm Vigorous Intensity
80% (132 x .80) + 64 = 170 bpm (156-170 bpm)
Earl John M. Francisco
Gr.10-Euler

Activity 3: ME, MY DIET AND MY DANCING

Name: Earl John M. Francisco


My Cheerdance Experiences √/x
1. I experienced dizziness during our cheer dance performance. x
2. My body type limited me from performing some combinations in our cheerdance routine. x
3. I could hardly carry my weight while executing the cheerdance combinations. x
4. The cheerdance routine we performed is a very vigorous activity for me, based on the RPE
x
(Rate of Perceived Exertion).

5. My heart rate went higher than my THR (Target Heart Rate) range during our cheerdance
x
performance.

Processing Questions:
1. Which of the five (5) situations did you put (√)? (x)? Why?
- None for (√) and five for (x) because I am physically active.
2. Are the situations enumerated above presents a potential risk to your health? Justify your answer.
- Yes, all of them are problems that could lead to accident.
3. What suggestions can you give to minimize, if not totally get rid of, the potential risk that your
cheerdance experience presented, in terms of nutrition and the food you eat?
- Eat foods that are rich in protein and carbohydrates.

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