LYCEUM-NORTHWESTERN UNIVERSITY

Dagupan City
SENIOR HIGH SCHOOL

Physical Education and Health

(FITT Guidelines)
S.Y. 2020-2021

Name: Mark Gillian De Guzman

Strand and Section: GRADE 12 STEM 1 Date: November 5, 2020

WHAT HAVE I LEARNED SO FAR?

Pair off with a classmate and do the next activity.
Objective:
Assess the endurance of the heart based on how quickly the heart rate will recover after exercise.
Starting position:
Face a chair or bench that is 14 to 15 inches high.
Steps:
1. Before you start the actual exercise, let your partner measure your pulse rate for one minute.
This will be recorded as your resting heart rate.
2. For 3 minutes, step up and down the chair or bench at the rate of 96 steps per minute for the
boys and 88 steps per minute for the girls.
3. At the end of the exercise, stop immediately and let your partner measure your pulse rate for
10 seconds. Multiple the number by 6 to get the number of beats per minute. The result is your
working heart.
4. Rest for 5 minutes.
5. After a 5-minute rest, take your pulse rate again. The number you will get is your recovery
heart rate. The number should be the same as or close to the resting heart rate.

Resting heart rate = 69

Working heart rate = 23×6= 138
Recovery heart rate = 11× 6=66
 Resting Heart Rate
Beats per minute (Male)
Age 18-25 26-35 36-45 46-55
Athlete 49-55 49-54 50-56 50-57
Excellent 56-61 55-61 57-62 59-63
Good 62-65 62-65 63-66 64-67
Above Average 66-69 66-70 67-71 68-71

Average 70-73 71-74 72-75 72-76

Below Average 74-81 75-81 76-82 77-83
Poor 82+ 82+ 83+ 84+

Beats per minute (Female)

Age 18-25 26-35 36-45 46-55
Athlete 54-60 54-59 54-59 54-60
Excellent 61-65 60-64 60-64 61-65
Good 66-69 65-68 66-69 66-69
Above Average 70-73 69-72 70-73 70-73
Average 74-78 73-76 74-78 74-77
Below Average 79-84 77-82 79-84 78-83
Poor 85+ 83+ 85+ 84+
Source: http://www.coreprinciples.com.au/online-personal-trainer2/item/give-my-heart-a-break-resting-
heart-rate.html

Process Questions:
1. How do you find the activity?
- I find this activity very helpful because in this activity I can determine the condition
of my heart if it is working properly and it shows on the chart that im in a good
condition and my heart is healthy.

2. To which category do you belong? What can you say about your results?
- The results are normal because it is based on the chart and I compared it to my heart
rate and it says that it is in good condition.