Diana Elizabeth C.
Sebastian
BS Architecture 1A
Principles and Methods of Physical Fitness Training
Learning Module Activity
Test I. Solve your target heart rate and training zone and the following:
1. Solve your target heart rate and training zone
Solution:
Age Based Formula:
Age: 18 yrs. Old
Estimated Maximum Heart Rate (MHR) = 220-18=202
MHR= 0.6 = 202x0.6=121.2 bpm
MHR=0.7 = 202x0.7=141.2 bpm
MHR=0.8 = 202x0.8=161.6 bpm
My Heart Rate Zones
● Zone 1: 121.2-141.2 bpm
● Zone 2: 141.2-161.2 bpm
● Zone 3: more than 161.6 bpm
2. Answer the following (solution is needed)
a. Hidilyn Diaz’ MHR is 185 and her RHR is 72, determine the 70 percent.
Given:
MHR=185
RHR=72
70 percent value?
Solution:
MHR-RHR=185-72= 113
70 percent of 113= 79.1
79.1+RHR= 79.1+72= 151.1 bpm
b. Margielyn Didal’s MHR is 180 and her RHR is 70, determine the 90 percent value.
Given:
MHR iss 180
RHR is 70
90 percent value?
Solution:
MHR-RHR= 180-70 =110
90 percent of 110= 99
99+RHR= 99+70 = 169 bpm
c. Carlo Paalam’s MHR is 120 and his RHE is 50, determine the 60 percent value.
Given:
MHR is 120
RHR is 50
60 percent value?
Solution:
MHR-RHR= 120-50 =70
60 percent of 70 =42
42+RHR= 42+50= 92 bpm
Test II. Give situations that will differentiate people who are working out but not
following the rules and regulations and those who follow. What will happen to these people?
What are the consequences?
It is crucial that in any activities that we are doing, we must follow the rules and
regulations that are posted or said. For example in some gymnasiums, many people are here to
do some warm-ups and exercise that will enhance their body. In this situation, people who are
following the rules are likely to be accident-prone. In other words, they are far away from some
accidents or some risks that will commonly likely happen in that area or situation. For those
people who are not following the safety rules and regulations, we know what could happen to
them. Like having some injuries on their bodies and sometimes breaking some joints.
Post Test
1. Variation
2. Reversibility/Disuse
3. Recuperation/ Recovery
4. Progression
5. Overload
6. Specificity
7. Exercise
8. Cool Down
9. Warm-up
10. Anaerobic Zone 80-90 percent
11. Principle of individual differences
12. Principles of adaptation/use
13. Time pattern
14. Aerobic Zone
15. F.I.T.T
Assignment:
1. What is the importance of doing warm-up and cool-down exercising?
-It is important that we must know what is the importance or the use of doing warm-up and cool-
down exercises in doing such physical activities. The first is that doing warm-ups is the first
thing that we are doing. It prepares our body for our activity on what we will do. We ready
ourselves and doing it, it normally increases our body heat temperature. This also helps reduce
muscle soreness and lessen your risk of injury. Cooling down after your physical activity or
workout allows for a gradual recovery of pre-exercise heart rate and blood pressure.
2. What progress you have gained after a week of exercising based on your fitness goals?
-Mentally, Physically, emotionally, and spiritually, I gained that after a week of exercising. Even
though the 1-week time span is a little bit short but it helps me and gives me a little progress.
3. Do you see yourself continuing the exercise routine you created for a month and more? Why
or why not?
-Yes. As I can see that this would bring me into a good condition and will, improve my body
psyche why not? I can also encourage my family to do it. Amid this pandemic, it is advisable that
we must do this activity to avoid depression and anxiety.
