Republic of the Philippines

DEPARTMENT OF EDUCATION
Region IV-A CALABARZON
Schools Division Office of Biñan City

Health Optimizing Physical

Education 3
Quarter 1 Module 4
Title:
Analyzing Physiological Indicators in Participating to
Moderate to Vigorous Physical Activities
Introductory Message
To the Parents:
Greetings of good life!
This learning material is made for the child to learn the needed competencies in Health and
Optimizing Physical Education 3. This module is composed of discussions and activities where your
child can learn. The Introduction is all about the knowledge that your child already knows. This part
connects what is already known and what is about to be learned. The Development part provides the
needed information and skills to be learned. Engagement part has activities which will strengthen the
mastery of the lesson. The Assimilation part is an assessment which check if your child acquired the
needed skills.
As a parent, you have a big part in helping your child to learn during this time of pandemic. Your
guidance and ample time are needed so they can understand the lessons and instructions better.
Nevertheless, you may let them work independently so they can develop their skills fully.
If you have any question or your child needs help about the lesson, please call us or message us.
We are ready to assist you.
Thank you for always showing love to your child by continuously helping them to learn!
To the Learner:
Greetings!

This module was designed to deliver you with meaningful opportunities for guided and
independent learning at your own pace and time. You will be enabled to process the contents of the
learning resource while being an active learner. This is composed of discussions and activities to further
develop your knowledge, understanding and skills in Health Optimizing Physical Education. The lesson
has four parts: Introduction, Development, Engagement and Assimilation.
You are tasked to answer all the activities given in this learning materials. Your parents,
guardian, brother, and sister’s guidance are expected while doing the given activities. As a learner you
are also expected to attend the follow – up session scheduled for you. You must also finish answering all
the activities given before the date set by your teacher.
Your teacher will be checked all your answers in the activities once your parents/ guardian has
returned this material.
If you have any question about the lesson or you find difficulty in understanding the lesson or
activity, do not hesitate to contact or message your teacher. They are ready and willing to assist you.
Happy learning!
 This module was designed and written to help you understand Health Optimizing
Physical Education 3 specifically about setting your fitness goal. The scope of this module
permits it to be utilized in many various learning situations. The given activities in this
module can be done individually or with the help of a family members.
MVPA refers to moderate to vigorous physical activities. Physical activity is a core
component of a healthy lifestyle, and covers a range from incidental movement (such as
walking to get to places) to leisure-time physical activity such as sports and exercise that
range from moderate intensity to vigorous intensity. You can monitor your own MVPA by
paying attention to how you feel
during exercise. A heart rate monitor is better for measuring the quality and intensity of an
exercise and has the added benefit of tracking the participant’s heart rate during physical
activity. This can be helpful because it correlates with the cardiac output of the heart as
well as the oxygen consumption.
After reading this module, you are expected to:
● Analyzes physiological indicators such as heart rate or perceived exertion and pacing
with MVPAs to monitor and/or adjust participation or effort.
● Perform the activities actively; and
● Shows willingness in performing moderate to vigorous physical activities to reduce
anxiety and stress brought by the current pandemic situation.
Activity 1
Directions: Analyze the picture below and create an insights and perception for each picture. Then
answer the questions on a separate sheet.

1. What activity does each person shows?

___________________________________________________________________________________________
___________________________________________________________________________________________
2. Suppose you are going to take their pulse rate; which picture will have a fastest pulse rate?
Normal pulse rate?
___________________________________________________________________________________________
___________________________________________________________________________________________

Activity 2
Directions: Write other words that are synonymous or related to the term “physiological indicator”.
Please do this on a separate sheet.
Activity 3: My Pulse Rate
Heart rate is a measurement of how many times
your heart beats in one minute.
Resting heart rate is how many heart beats you
have per minute when you are not exercising or
otherwise under stress. Resting heart rate can be
an important measure of the health of your heart
muscle.
It’s helpful to be able to check your own heart rate
for your general health, when exercising, or if you
experience symptoms such as dizziness.
A normal resting heart rate for adult’s ranges from
60 to 100 beats per minute.
Generally, a lower heart rate at rest implies more efficient heart function and better
cardiovascular fitness. For example, a well-trained athlete might have a normal resting heart rate
closer to 40 beats per minute.
To measure your heart rate, simply check your pulse. Place your index and middle fingers on
your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between
the bone and the tendon over your radial artery — which is located on the thumb side of your wrist.
When you feel your pulse, count the number of beats in 15 seconds. Multiply this number by
four to calculate your beats per minute.
Direction: Perform the following activity then fill-out the activity sheet below. Take note of your
heart rate before and after the activity.

Note: After each activity, rest for 10 minutes then proceed on the next.

ACTIVITY Heart Rate Before Heart Rate After

Performing the activity Performing the Activity
Tik-Tok Binibining Marikit
(Chorus 2x)
Zumba dance 1minute

Dance Aerobics 1 minute

Physiological Indicators:
Heart Rate
Your heart rate is the amount of time that your heart beats each
minute. The heart is a muscle with four chambers that each work
together to move blood through the circulatory system, either sending
blood to the lungs for oxygenation or sending it to the body to support the tissues. Each heartbeat
is a contraction of the heart muscle that pushes the blood a little further along. According to the
Mayo Clinic, an adult resting heart rate is approximately 60 to100 beats per minute, but this pace
increases when you exercise - particularly with aerobic workouts such as walking, running or
dancing.
Rate of Perceived Exertion
Rating of perceived exertion (RPE) can help you measure how hard your body is working
when you exercise.
Using a scale from 6 to 20, you choose a rating number to describe how hard the activity
feels. You base the number on how tired you are, how hard it is to breathe, and how hard it is to do
the activity.
When you are exercising your heart beats faster, your breathing becomes faster and deeper,
you work up a sweat, and your muscles begin to tire and complain.
Pacing
When humans travel over a long distance
using their own resources, they choose
a pace that enables them to reach the
goal of locomotion with a self-chosen
degree of physiological strain and with-
out threatening their health. is regular-
tion of performance is generally termed
pacing.
Pacing requires the integration of an-
ticipation (feed-forward) with physiology-
ical signals (feedback) and is particularly
apparent in endurance sports: Athletes
tailor their metabolic strain, based on
their experience and depending on the
situation, to temporal orspatial goals (Ul-
mer,1996). Pacing also plays a vital role in
everyday physical activity, and in the pre-
vention and rehabilitation of lifestyle dis-
eases (Edwards & Polman, 2013; Smits,
Pepping, & Hettinga, 2014).
e term pacing has been interpreted
in a number of ways, as demonstrated in
the following paraphrased reviews. Pac-
ing is, therefore
When human travel over a long distance using their own resources, they choose a pace that
enables them to reach the goal of locomotion with a self-chosen degree of physiological strain and
without threatening their health. This regulation of performance is generally termed pacing.
Pacing requires the integration of anticipation (feed-forward) with physiological signals
(feedback) and is particularly apparent in endurance sports: Athletes tailor their metabolic strain,
based on their experience and depending on the situation, to temporal or spatial goals (Ulmer,1996).
Pacing also plays a vital role in everyday physical activity, and in the prevention and rehabilitation
of lifestyle diseases (Edwards & Polman, 2013; Smits, Pepping, & Hettinga, 2014).

How is MVPA measured?

You can monitor your own MVPA by paying
attention to how you feel during exercise. On a
0-10 scale where 0 is “not at all tired” and 10 is
“very, very tired”, moderate intensity exercise is a 5
or 6 and vigorous intensity exercise begins at 7 or
8.

Activity 4
Direction: Based on your own perception, explain the meaning of the phrase below. Write your
answer on a separate sheet.
 Hip hop dancing is thought to have officially begun in New York City during the late 1960s
and early 70s. During this time, individuals without professional dance training but with an instinct
for movement brought dancing to the streets. A dance form meant to be popular in the original
sense of the word, meaning that it was for the people and not for the academy, hip hop moves were
inspired by complex rhythms and the down-to-earth movement style of African dancing. Music and
movement came together to form a new art. While signs of modern, tap, swing, and African dancing
can all be found in hip hop, this dance style is really in a class of its own when it comes to
improvisation and an edge of competition.
Activity 5: Let us do Hip hop
Directions: Choose a music and steps for Hip Hop dance. Perform the Hip Hop Dance for 10
minutes. Record the changes on how you feel including your heart rate after performing the
activity. Write your experience on a separate sheet.

Activity 6
Directions: Answer the following questions. Write your answers on the answer sheet.
1. What did you like most in the activity?
___________________________________________________________________________________________
___________________________________________________________________________________________
2. What are you proudest of in the activity you have completed?
___________________________________________________________________________________________
___________________________________________________________________________________________
3. What do you think you learned from this activity?
___________________________________________________________________________________________
___________________________________________________________________________________________
4. What was the most challenging or least interesting in this activity?
__________________________________________________________________________________________
__________________________________________________________________________________________
Directions: What are the different physiological indicators associated with MVPAs? Describe and
explain each physiological indicator. Show your answer using an appropriate graphic organizer. Do
this on a separate sheet.

I. Directions: Analyze the following sentences. Write T if the statement is True or F if the
statement is false. Write your answer on a separate sheet.
______ 1. People working at a moderate to vigorous level will help you get the most benefit from your
exercise.
______ 2. Heart rate is how many heart beats you have per minute when you are not exercising or
otherwise under stress.
______ 3. After doing vigorous physical activity it feels almost impossible to keep going and
completely out of breath.
______ 4. Your age and fitness level has impact on your resting heart rate.
______ 5. Higher number of heart rate while resting is an indication of healthy individual.

II. Reflection
Directions: Write a reflection about the activity you have completed. You may refer on following
guide question. Write your reflection on a separate sheet.
1. What did you think you did well during this activity?
2. What new skills or knowledge did you try out during this activity?
References
What's a normal resting heart rate?
ttps://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/heart-rate/faq-20057979
How to Take Your Pulse. https://www.healthline.com/health/how-to-check-heart-rate
Rating of Perceived Exertion (RPE). https://www.uofmhealth.org/health-library/ty6410abc
Pacing and perceived exertion in endurance performance in exercise therapy and health sports.
https://www.researchgate.net/publication/322508003_Pacing_and_perceived_exertion_in_enduran
ce_performance_in_exercise_therapy_and_health_sports_A_competence-oriented_view
History of Hip hop dance. https://dance.lovetoknow.com/History_of_Hip_Hop_Dance
https://www.google.com/search?q=heart+rate+picture&tbm=isch&hl=en&chips=q:heart+rate+pictu
re,g_1:fast:NgmhiSBii9g%3D&sa=X&ved=2ahUKEwiO_fmdgIvtAhWQG6YKHUsJDxsQ4lYoBHoECAE
QHQ&biw=1263&bih=589