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I. LESSON 5/melcs 4: Analyzes Physiological Indicators Such As Heart Rate, Rate of

This document provides instructions for Physical Education 11 students to analyze their target heart rate zones for physical activity. It explains how to calculate maximum heart rate, resting heart rate, and target zones that are 60-85% of the calculated heart rate reserve. Students are asked to find their own target heart rate zones and identify moderate to vigorous physical activities they can do to reach those zones and improve cardiovascular fitness. Monitoring heart rate is presented as an important physiological indicator for evaluating exercise effort and intensity.

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Issabhel Neyn Delgado
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125 views5 pages

I. LESSON 5/melcs 4: Analyzes Physiological Indicators Such As Heart Rate, Rate of

This document provides instructions for Physical Education 11 students to analyze their target heart rate zones for physical activity. It explains how to calculate maximum heart rate, resting heart rate, and target zones that are 60-85% of the calculated heart rate reserve. Students are asked to find their own target heart rate zones and identify moderate to vigorous physical activities they can do to reach those zones and improve cardiovascular fitness. Monitoring heart rate is presented as an important physiological indicator for evaluating exercise effort and intensity.

Uploaded by

Issabhel Neyn Delgado
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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PHYSICAL EDUCATION 11

QUARTER 1, WEEK 5: SEPTEMBER 21-25, 2020

Name: Niña Marie D. Gular Grade & Section: 11- Responsibility


School: San Lorenzo Ruiz College of Ormoc Teacher : Mr. Raven Fajardo

I. LESSON 5/Melcs 4: Analyzes physiological indicators such as heart rate, rate of


perceived exertion and pacing associated with MVPAs to monitor and/or adjust
participation or effort. PEH11FH-Ik-t-9P.

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.

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 are those signs that are physiologic in nature or have to do with bodily processes.
These include heart rate, rate of perceived exertion (RPE), 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.

Take 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.
II. ACTIVITY NO. 1 My Target Heart Rate
Directions: Ask the students to compute their threshold of training and target zones. Ask
them to identify physical activities that they could do to reach this zone.

54

166

78

88

3. Take 20%, 30%, 40%, 60%, 80%, and 85% of the HRR
c. 20% x HRR= 17.6
d. 40% x HRR= 35.2
a. 20% x HRR = 17.6 d. 60% x HRR = 52.8
b. 30% x HRR = 26.4 e. 80% x HRR = 70.4
c. 40% x HRR = 35.2 f. 85% x HRR = 74.8
130.8

4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate
(THR) range.

a. 20% x HRR= 17.6 + 78 = 95.6 beats per minute


b. 30% x HRR= 26.4 + 78 = 104.4 beats per minute
c. 40% x HRR= 35.2 + 78 = 113.2 beats per minute
d. 60% x HRR= 52.8 + 78 = 130.8 beats per minute
e. 80% x HRR= 70.4 + 78 = 148.4 beats per minute
f. 85% x HRR= 74.8 + 78 = 152.8 beats per minute

Therefore, your target heart rate is 95.6 to 152.8 beats per minute.

(When performing physical activities, your heart rate is within the normal
range therefore you have to select moderate -- vigorous activities that will
make your heart pump within the THR range.)
33

187

1o8

79

3. Take 20%, 30%, 40%, 60%, 80%, and 85% of the


HRR

a. 20% x HRR = 15.8 d. 60% x HRR = 47.4


b. 30% x HRR = 23.7 e. 80% x HRR = 63.2
c. 40% x HRR = 31.6 f. 85% x HRR = 67.15
4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate
(THR) range.

A. 20% x HRR= 15.8 + 79 = 94.8 beats per minute


B. 30% x HRR= 23.7 + 79 = 102.7 beats per minute
C. 40% x HRR= 31.6 + 79 = 110.6 beats per minute
D. 60% x HRR= 47.4+ 79 = 126.4 beats per minute
E. 80% x HRR= 63.2 + 79 = 142.2 beats per minute
F. 85% x HRR= 67.15 + 79 = 146.15 beats per minute

Therefore, your target heart rate is 94.8 to 146.15 beats per minute.

(When performing physical activities, your heart rate is within the normal
range therefore you have to select moderate -- vigorous activities that will
make your heart pump within the THR range.)
16

204

102

102

3. Take 20%, 30%, 40%, 60%, 80%, and 85% of the HRR

a. 20% x HRR = 20.4 d. 60% x HRR = 61.2


b. 30% x HRR = 30.6 e. 80% x HRR = 81.6
c. 40% x HRR = 40.8 f. 85% x HRR = 86.7

4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate
(THR) range.

A. 20% x HRR= 20.4 + 102 = 122.4 beats per minute


B. 30% x HRR= 30.6 + 102 = 132.6 beats per minute
C. 40% x HRR= 40.8 + 102 = 142.8 beats per minute
D. 60% x HRR= 61.2+ 102 = 163.2 beats per minute
E. 80% x HRR= 81.6 + 102 = 183.6 beats per minute
F. 85% x HRR= 86.7+ 102 = 188.7 beats per minute

Therefore, your target heart rate is 122.4 to 188.7 beats per minute.

(When performing physical activities, your heart rate is within the normal
range therefore you have to select moderate -- vigorous activities that will
make your heart pump within the THR range.)

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