HOPE 3

Health Optimizing Physical Education (HOPE 3) – Grade 12

Quarter 2– Module 8: Analyzing Physiological Indicators Through Dance
First Edition, 2020

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Published by the Department of Education - Schools Division of Pasig City

Development Team of the Self-Learning Module

Writer: Adrian Somido
Editor: Alfredo V. Villanueva III , Christian Bjorn R. Cunanan
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 HOPE 3
Quarter 2
Self-Learning Module 8
Analysis of Physiological Indicator
Introductory Message

For the Facilitator:

Welcome to the Health Optimizing Physical Education (HOPE 3) Self-

Learning Module 8 on Analysis of Physiological Indicator !

This Self-Learning Module was collaboratively designed, developed and

reviewed by educators from the Schools Division Office of Pasig City headed by its
Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A.
Agustin, in partnership with the City Government of Pasig through its mayor,
Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K
to 12 Curriculum using the Most Essential Learning Competencies (MELC) in
developing this instructional resource.

This learning material hopes to engage the learners in guided and

independent learning activities at their own pace and time. Further, this also aims
to help learners acquire the needed 21st century skills especially the 5 Cs, namely:
Communication, Collaboration, Creativity, Critical Thinking, and Character while
taking into consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the
body of the module:

Not es t o t he Teacher
This contains helpful tips or strategies
that will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them
to manage their own learning. Moreover, you are expected to encourage and assist
the learners as they do the tasks included in the module.
 For the Learner:

Welcome to the Health Optimizing Physical Education 3 (HOPE) Self-

Learning Module 8 on Analysis of Physiological Indicator

This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning material while being an
active learner.

This module has the following parts and corresponding icons:

Expectations - This points to the set of knowledge and skills

that you will learn after completing the module.

Pretest - This measures your prior knowledge about the lesson

at hand.

Recap - This part of the module provides a review of concepts

and skills that you already know about a previous lesson.

Lesson - This section discusses the topic in the module.

Activities - This is a set of activities that you need to perform.

Wrap-Up - This section summarizes the concepts and

application of the lesson.

Valuing - This part integrates a desirable moral value in the

lesson.

Posttest - This measures how much you have learned from the
entire module.
 EXPECTATIONS

Most Essentials Learning Competencies:

Analyzes physiological indicators such as heart rate, rate of perceived

exertion and pacing associated with MVPAs to monitor and/ or adjust
participation of effort

Specific Objectives:

At the end of the module, learners will able be to:

 Asses their training heart on the basis of present MVPA’s.
 Perform dance routine based on the perceive exertion and pacing
associated with MVPA’s.
 Come up with the goal setting dance activity plan according to the
monitored and / or adjusted participation effort.

PRE–TEST

Direction: Read and analyze the questions given below. Choose the letter
of the best answer.

1. Which do you think best describes the purpose of Heart Rate Monitoring in
executing dance exercises?
a. help determine the vigorous activity and movement rates
b. help you to choose your dance movement, intensity of energy in
your dance activity.
c. help examining heart rate, dance genre, and weight – loss
relationship.
d. help you to determine when to stop or continue your chosen dance
activity.
 2. Which of the following dance element contributes to the cardio – respiratory
fitness?
a. Focus
b. Space
c. Intensity of movement
d. Level of dance movement
3. It is the element of dance which refers to the duration of performance that
mainly affect the physiological aspects during movement activity.
a. Time
b. Space
c. Level of movement
d. Intensity of movement
4. It is the physiological indicator that determine the mark for the goal setting in
doing dance activity.
a. Age
b. Resting heart rate
c. Target heart Rate
d. Maximum Heart Rate
5. Which of the following in NOT a word that describes the result of over exertion
in performing dance routine?
a. Dehydration
b. Over Fatigue
c. Ankle or joint sprain
d. Chest pain and Shortness of Breathing

RECAP

In order for you to conduct your fitness activities and exercises you should
consider the principles in order for you to determine the improvement of the level of
your fitness skill capacity. Determine and explain the functions of the following
training principle. Write sentence on the space provided.
 Learning the concepts of cardiovascular function and its essential in daily activity I
was able to decide when to start my fitness goal. But before engaging myself to any
of physical activity I have to employ the basic fitness training principle by carefully
selecting _____________________ which I consider the suit to my interest and
(Choose the type of activity)
present condition. I will do the activity every __________________of the week
(determine your frequency)
because I know that ___________________________________________________
(discuss the function of frequency on your activity plan)
________________________________________________________________ and I will do it in
the duration of at least _________________ of the day since it is very essential that
(identify your Time)
___________________________________________________________________
(discuss the function of time in your activity plan)
With the intensity by ___________________________________________________
(discuss how will you set the weight of your movement)
___________________________________________________________________
As time goes on I will add weight to my activity by____________________________
(discuss how you will apply concept of progression)
_________________________________________________________________
and as I improve my present condition and feel better I will adjust my range
through_____________________________________________________________
(discuss how you will apply concept of adaptability)
____________________________________________________________. In that, I
will be healthy and live my life to the fullest.

LESSON

Determining Intensity and Physiological Indicators Through Dance Activity

Why Heart Rate Monitoring is essential before and during the engagement in
any physical activities like dance? The air molecules move through the lung tissue
and into the bloodstream. It’s the heart that keeps the blood and saturated levels of
oxygen moving through the body. Without oxygen constantly supporting your tissues,
the brain and other organs would quickly decline. The heart rate is how fast the heart
muscle is pumping out volumes of blood to the rest of the body. If you want to be
more precise, the heart rate is a reflection of the pulse that’s vibrating through the
arteries as the blood rushes around to every tissue.
Dance is generally classified as an intermittent exercise, characterized by a
mixture of short sets of explosive moves and continuous adagio movement that
requires sustained technical precision. Answer the following questions that pertains
to the important of physiological indicators such as heart rate, rate of perceived
exertion and pacing associated with MVPAs in engaging rhythmic activities like
dancing.

There are several methods to distinguish the intensity of an dance activity.

They are measured by heart rate. The higher the movement intensity, the higher the
heart rate will be. Here are some sample methods:

1. Target Heart Rate (THR) zone of 60 to 80 percent

The THR zone recommends attaining 60 to 80 percent of your maximum

heart rate (HRmax) to bring out cardiorespiratory fitness benefits (Dancing with the
combinations of jumps and other locomotor movements). Those who just started a
fitness program may aim for 40 to 50 percent of their HRmax.(Dancing without
jumps)

Procedure:

To find out your THR, you need to get your HRmax and resting (HRrest).
There is physiological test that measure HRmax very accurately but a simple method
to do is by subtracting your age from 220. So if you are 20, you can assume that
your HRmax is 200 (200 -20 =200).

To get the lower and upper ends of your THR, multiply your Hrmax, which is
200, by 60 percent to get the lower end of your THR zone and by 80 percent to get
the upper end. The THR zone for 20-year old is 120 to 160 beats per minute (200 x
0.60 = 120 x .80 = 160).

2. Karvonen Method

This method is more accurate way of finding out one’s THR zone. The formula
for finding your THR range using this method is:
 THR range = (HRmax – HR rest) x percent intensity + HRrest

You will use the formula in computing for the HR max to determine your
HRrest. To get your HRrest count your pulse for 30 seconds right after waking up
early in the morning. Then multiply that number by two to get the number of times
your heart rate beats in a minute.

Procedure:

The procedure below is the same 20- year-old individual with an HRrest of 60
who wants to work out at a THR zone of 60 – 80 percent.

THR = RHR + Intensity (MHR – PA – RHR)

Where:
THR = Training Heart Rate
RHR = Resting Heart Rate
PA = Present Age
MHR = Maximum Heart Rate

Example: your Resting Heart Rate is 60 mbps and you are 20 years’ old

1. Find the THR, by simply computing all the numbers inside the parenthesis
(MaxHR – Present Age – RestingHR)
THR = _60_ + 60% (220 – 20 – 60)
2. Find the low end of your THR by Multiply the subtracted result (140) by
percent

intensity (60 percent)

THR = 60 + .6 X 140

3. Add 60 to the HRrest (60beats perminute) to get 140 beats per minute.

THR = 60 + 84

THR = 144bpms.

or

THR = 60 + .6 ( 220 - 20 - 60)

= 60 + .6 (140)
= 60 + 84
THR = 144 bpms
*Same computation to get the upper end of the THR

4. Multiply 140 by 80 percent (140 x 0.80 = 112).

5. Add 60 to 112 to get 172 beats per minute.

Answer: THR range = 144 to 172 beats per minute.

ACTIVITIES

Heart Rate Monitoring

The resting heart rate is the number of times beats when the body is
completely at rest. Resting pulse rate should be measured with your middle and
index finger placed to either your carotid artery in your neck or radial artery on your
wrist. Once you find your pulse, count how many beats occur in 60 seconds.
Upon waking up, get your heart rate and determine your rating based on the
table.
My Resting Heart Rate is: _____________ bpm
My present rating is: _______________
Heart Rate (bpm) Rating
< 59 Excellent
60 - 69 Good
70 - 79 Average
80 - 89 Fair
> 90 Poor

Determining Heart Rate Through Rhythmic Activities:

1. Choose your dance genre (folkdance, ballroom, contemporary, and hip-hop).

One for ¾ - time signature step count. And another one with 2/4-time
signature count. You may copy movement from the internet or create your
movement own movement utilizing your chosen music of 3.5 to 4.5 minutes’
duration.

2. Record your determined Target Heart Rate on the Table below. write your
computed THR zone on the space provided on the table. Practice your ¾ time
signature dance simultaneously for 20 minutes and compute using 40 – 50%
intensity zone. Get your heart rate for 1 minute or 15 seconds then multiply it
into four (4) compare your present heart rate to THR and analyze the target
zone you reach and the beats per minute needed on the remark.

40% - 50% Target Zone Current bpms./m Remark

after work out Accomplished / Target
mbps.

______ bpms.
_____bpms.- _____ bpms.

3. Take a rest for 5 minutes and simultaneously practice for 20 minutes’ the 2/4
– time signature steps. compute using 60 – 80% intensity zone. Get your
present heart rate and compare and analyze it to THR zone you reach. Do the
same activity above.

Current bpms./m Remark

60% - 80% Target Zone
after work out Accomplished / Target
mbps.

______ bpms.
_____bpms.- _____ bpms.

4. Choose and finalize your routine for the next and take a presentation.
 WRAP–UP

Let us review the lessons we have and let us see whether you learn today?
1. What are the physiological indicator to consider in formulating your fitness
program?
2. Why determining physiological indicator is important in designing your
physical or dance activity?

3. What are the essential things you need to consider in formulating a

program?
4. What are the factors you consider to enjoy the physical activity?

VALUING

1. In this time of pandemic where our health is our primary concern, why do you
think maintaining good heart condition is very important?
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. How do you think your heart condition affect your total fitness performance
most especially in doing various dance activity?
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________

POST TEST

Choose the letter of the best answer.

1. It refers to the number of times beats when the body is completely at rest.
a. Intensity Rate
b. Target Heart Rate
 c. Resting Heart Rate
d. Maximum Heart Rate

2. It refers to the weight of movement employ during the dance and other
physical activity.
a. Level of movement
b. Intensity of movement
c. Space or area of movement
d. Expression and focus of movement

3. It refers to the duration or length of dance performance that affect the

physiological aspects of the body.
a. Space or area of movement
b. Time and period of performance
c. Intensity and power movement
d. Focus and expression of movement

4. Which of the following physiological indicators is considered as given in

Kervonen formula?
a. Intensity Rate
b. Target Heart Rate
c. Resting Heart Rate
d. Maximum Heart Rate

5. It is the ideal normal target zone of the physically active individual.

a. 20 – 30% heart rate
b. 60 – 80% heart rate
c. 80 – 90% heart rate
d. 90 – 100% heart rate

6. It is the physiological indicator that determine the mark for the goal setting in
doing dance activity.
a. Age
b. Resting heart rate
c. Target heart Rate
d. Maximum Heart Rate
 KEY TO CORRECTION
a 6.
b 5.
d 4.
b 3.
b 2.
c 1.
ANSWER:

References

Book references:
Callo, LF and Dajime PF 2016 Physical Education and Health Volume 1 p:17
Diwa learning System INC, et al “Physical Education and Health”. (2016)

Porto,Vargas and Collado, FITNESS FOR LIFE; HOPE Series for Senior
High School, C&E Publishing Inc.,2006, Quezon City, Metro Manila.

Corbin, Welk, Linsey and Corbin, CONCEPT OF PHYSICAL FTINESS

(Active Lifestyles for Wellness) 11th Ed., McGRaw Hill 2003, New York

Web references:
Grade 11 Module ALesson 1, Active Healthy Lifestyle (2008) p: 107
Grade 11 Module B Lesson 5, Active Healthy Lifestyle (2008) p: 176
Grade 11 Module B Lesson 6, Active Healthy Lifestyle (2008) p: 161 - 182