MUNTINLUPA NATIONAL HIGH SCHOOL – MAIN

SENIOR HIGH SCHOOL

PHYSICAL EDUCATION AND HEALTH I

First Quarter – Self Learning Module 4

PE&H 1
MODULE 4
Exercise for Fitness!
Week 7 and 8

I. Introduction and Instruction

The purpose of this Self Learning Material is to guarantee the learning persistence under what we call the new
‘normal’ in education despite the COVID 19 pandemic. It is prepared to cultivate the Exercise for Fitness! This module was
developed to ensure that our learners are well-assisted toward achieving the best learning outcomes.

II. Essential Learning Competency

Learning Competencies

Analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated with MVPAs to
monitor and/or adjust participation or effort
Enabling Objectives:
1. Determine the ability of RPE, heart rate and pacing to describe the physiological demand of such exercise
2. Perform various activities from light, moderate and vigorous physical activities
3. Value the importance of engaging into different physical activities through reflection after doing their activities
III. Pre-Test
Direction: Read and analyze the questions carefully. Encircle he letter of the correct answers.
1.The following are parts of the body where you can get the heart rate, except:
A. Wrist C. Knee
B. Neck D. Forehead
2.Moderate physical activity for most teen
A. 100-110 bpm C. 120-140 bpm
B. 160-180 bpm D. None of the above
3. How to calculate your heart rate?
A. Count your heart beats for 6 seconds. Multiple the number of heart beats by 10
B. Count your heart beats for 10 seconds. Multiple the number of heart beats by 6
C. Count your heart beats for 15 seconds. Multiple the number of heart beats by 2
D. All are correct
4. In Rating of Perceived Exertion, the equivalent description of 8 is __________
A. Extremely Light C. No exertion
B. Very light D. All are correct
5. It is a principle of physical activity that refers to number of times a physical activity is done in
each week.
A. Frequency C. Time
B. Intensity D. Type
6. Frequency means:
A. How hard is your exercise C. How often is your exercise
B. How long is your exercise D. How fast is your exercise
7. Example of a vigorous activity
A. Jogging C. Swimming free style
B. Running D. All are correct
8. Intensity means:
A. How hard is your exercise C. How often is your exercise
B. How long is your exercise D. How fast is your exercise
9. Walking, stretching, jogging, swimming, squats, yoga and planks are examples of _____ of
physical activity.
A. Frequency C. Time
B. Intensity D. Type
10. What is the vigorous physical activity level of the teens?
A. 120-130 bpm C. 120-140 bpm
B. 140-180 bpm D. 200 up
11. What is the minimum recommended training intensity?
A. 60 C. 70
B. 50 D. 80
12. The MHR of an 18 years old
A. 202 C. 238
B. 218 D. none of the above
13. Example of a moderate activity
A. Walking C. Stretching
B. Jumping jack D. Dancing
14. Measuring your pulse:
A. Gives clues about how well your heart is working, and if it is healthy.
B. Is used to check your health and fitness level.
C. Can tell you if you are exercising too hard or not hard enough.
D. All of the above
15. The formula for determining your maximum in target heart rate is.

A. Your age minus 220 C. 1000 minus 220 B. 220

minus your age D. All of the above
IV. Learning Activities
Directions: Identify each activity if it is moderate or vigorous physical activity by putting a check
(/) in the assigned column. Running Fast swimming Aerobics Housework and domestic chores
Gardening Brisk walking
Physical Activity Moderate Vigorous
Dancing
Running
Fast swimming
Aerobics
Housework and domestic chores
Gardening
Brisk walking
Warm-up Activity: Rank “Em!

Directions: Rank the following physical activities according to the level of effort to be exerted
to accomplish them. The 1st rank is the physical activity that requires the most level of effort to
accomplish and the 10th rank is the activity requiring the least effort. U Explain your rankings.
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

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.

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.

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 means that the heart rate is faster.

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 5 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. (from Corbin et al. 2008)

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.

https://images.app.goo.gl/iiuXfKSc4cyBg4yM9
The threshold of training is the minimum amount of physical activity (frequency, intensity, and
time) necessary to produce benefits.

Target Zone: minimum recommendation of training intensity (60%) and the target zone
ranging from 65 to 85 percent training intensities

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:

1. Estimate your maximal heart rate (max HR/MHR) according to the following
formula: maxHR/MHR = 207 – (0.7 x 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

Ratings of Perceived Exertion (RPE)
Rating Description Description
6 Very, very light
7
8 Very light
9
10 Fairly light
11
12 Somewhat hard
13
14 Hard
15
16 Very Hard
17
18 Very, very hard
19
20
Source: Data from Borg from Corbin et al (2008)

Rate of Perceived Exertion (RPE)

This is an assessment of the intensity of exercise based on how you feel. It is basically a
subjective assessment of effort which ranges from 6 (very, very light) to 20 (very, very hard) with
1 point increment in between. The target zone for aerobic activity is from 12 to 16.

If you are engaged in physical activity, you rate your effort level based on how light or how hard you
perceive it. A rating of 6 means that your effort level is “very, very light” while a rating of 18 means
that your effort is more or less “very, very hard.” 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 while an RPE of 18 is about 180 beats per minute. Since an RPE of 6
means your heart rate is only at 60 beats per minute, your physical exertion is very minimal, while
an RPE of 18 means that your heart is doing 180 beats per minute, pushing yourself to the limit

Activity 1. Find My Heartbeat

Directions: Find stopwatch, wall clock or any clock that displays time in seconds. Practice how to get
your heartbeat/ pulse rate in three different ways. First count the number of beats in 6 seconds then
multiply by 10 to get your number of beats in minute. Second, 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
multiplied by 4 to get the number of beats per minute.

6 seconds - number of beats x 10 = ______________

10 seconds - number of beats x 6 =
_______________ 15 seconds - number of beats x 4
= ______________ Reflection :

1. What did you observe about your pulse rate using different ways?
________________________________________________________________
________________________________________________________________
2. Why is it important to get your pulse rate before and after the physical activity?
________________________________________________________________
_________________________________________________________________
_________________________________________________________________

Activity 2: Pace Yourself

Directions: If you will do the different physical activities, how will you do the pacing? Complete
the table below.
Physical Activity Frequency Intensity Time
Ex. Dance aerobics 3 days a week 40-50 % 10-30 minutes
Sweep the floor
Stretching
Brisk Walking
Jogging

V. Self-Evaluation

Directions: Design and perform your own physical activity suited to your fitness level within your
minimum to maximum target heart rate for safety purpose. Video yourself while doing your
physical activity and send it to your teacher through messenger/ group chat or USB.

Physical Activity Frequency Intensity Time RPE

No. of days a
week
Light Activity
1._______________
Moderate Activity
2._______________
Vigorous Activity
3._______________
 Rubric for 1 – 2 minutes Personal Fitness Workout Video
Creativity Excellent Good Fair Poor
Presentation Excellent Good Fair Poor
Research Excellent Good Fair Poor
Information Excellent good Fair Poor

VI. Post-test
Directions: Read and analyze the questions carefully. Encircle the letter of the correct answer.

1. What do you by measuring your pulse?

A. Gives clues about how well your heart is working, and if it is healthy.
B. Checks your health and fitness level.
C. Tells you if you are exercising too hard or not hard enough.
D. All of the above

2. The formula for determining your maximum in target heart rate is.
A. Your age minus 220 C. 1000 minus 220
B. 220 minus your age D. All of the above
3.The following are parts of the body where you can get the heart rate, except:

A. Wrist C. Knee
B. Neck D. Forehead
4.Moderate physical activity for most teens

A. 100-110 bpm C. 120-140 bpm

B. 160-180 bpm D. none of the above

5. How to calculate your Heart rate?

A. Count your heart beats for 6 seconds. Multiply the number of heart beats by 10
B. Count your heart beats for 10 seconds. Multiply the number of heart beats by 6
C. Count your heart beats for 15 seconds. Multiply the number of heart beats by 4
D. All the answers are correct

6. In Rating of Perceived Exertion the equivalent description of 8 is __________

A. Extremely Light C. No exertion
B. Very light D. All the answers are correct

7. It is a principle of physical activity that refers to number of times a physical activity is done in
each week.
A. Frequency C. Time
B. Intensity D. Type

8. Frequency means:
A. How hard is your exercise C. How often is your exercise
B. How long is your exercise D. How fast is your exercise
9. When checking exercise heart rate, one should
A. continue to exercise at the prescribed rate while checking the heart rate.
B. stop exercise and take the heart rate for a full minute.
C. exercise at a low-to-moderate intensity
D. stop exercising and take the pulse for no longer than 15 seconds.

10. What is the vigorous physical activity level of the teens?

A. 120-130 bpm C. 120-140 bpm
B. 140-180 bpm D. 200 up
11. What is the minimum recommended training intensity?

A. 60 C. 70
B. 50 D. 80
12. What is the maximum heart rate (MHR) of an 18 year old?

A. 202 C. 238
B. 218 D. none of the above
13. It is an example of a moderate activity.

A. Walking B. Jumping jack

C. Stretching D. Dancing
14. Example of a vigorous activity

A. Jogging C. Swimming free style

B. Running D. All are correct
15. Intensity means:

A. How hard you exercise C. How often you exercise

B. How long you exercise D. How fast you exercise
Name: __________________________________________ Section: ___________________

Score: ________________
Pre-test Post test
Pre-Test Post Test
1 9 1 9
2 10 2 10
3 11 3 11
4 12 4 12
5 13 5 13
6 14 6 14
7 15 7 15
8 8

KEEP SAFE and GOD BLESS………