SELF-LEARNING HOME TASK (SLHT)

Subject: PHYSICAL EDUCATION & HEALTH Grade: 11 Quarter: 2 Week: 4

MELC: Organize fitness dance event for a target health issue or concern

Name: ___________________________________ Section: ________ Date: ________

School: __________________________ District: __________________________

A. Readings/ Discussions

What is 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 your body. The more demanding your physical activity means that the
heart rate is faster. Each time your heart rate beats, it pumps blood into the arteries of your body. The surge of blood
causes a pulse, which is what you feel by holding your fingers against an artery. The major arteries that are easy to
locate and frequently used for pulse counts are radial artery (just below the base of the thumb) and the carotid artery
(just below the sides of jaw). Some people find it easier to locate the carotid artery but locating the radial artery is easier
for others. 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 60 to get your number of beats per minute. The 15-
seconds count is also used by multiplying by 4 to get the number of beats per minute.

How to get and compute the rate perceived exertion?

Heart Rate monitors can also be used to get your heart rate during physical activity. These monitors your chest, work
along with wristwatches that register the heart rate. Since, the wristwatch will show your heart rate as you move, you
can adjust the level of effort accordingly. Most models of heart rate monitors show the
heart rate along with calories burnt, target zones, a time or duration of exercise. However, more sophisticated models
may feature other information.

Rate Perceived Exertion (PRE)

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 increments 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 your effort is more or less “very, very hard”. Think of each rating
in the RPE as a reflection of your heart rate during physical activity, that is,
when multiplied by 10. This means that RPE
of 6 is about a heart rate of 60 while an RPE of 18 is about 180 beats per
minute. Since you’re an RPE of 6 means your heart rate is only 60 beats per
minutes, your physical exertion is very minimal. While your RPE of 18
means your heart rate is doing 180 beats per minute, pushing yourself to the
limit.

Pace and Pacing

This refers to the rate or speed of doing physical activities. This means that a person can engaged in physical activities
depending on the FITT principle. Pacing allows you to change the way you perform or complete an exercise or physical
activity so that you can successfully see changes. It regulates your participation in physical activities through gradual
and careful introduction of changes in the physical activity, whether an increase in intensity, frequency, or participation.

Here are different between Moderate and Vigorous Physical Activity

Exercise experts means activity in metabolic equivalent, or MET’s. One MET is defined as the energy it takes to sit
quietly. Physical activity of all kinds can be performed in a variety of intensities, ranging between light, moderate and
vigorous (high) intensity activity. Understanding between intensity levels is important to
understanding the current physical activity.
 Moderate Physical Activity:

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Moderate intensity activities are those that get you moving fast enough or strenuously enough to burn off three to six
times as much energy per minutes as you do when you are sitting quietly, or exercises that clock in at 3 to 6 MET’s.
Vigorous activities burn more than 6 MET’s. Moderate activity feels somewhat hard. Here are clues that your exercise
intensity is at a moderate level:
 Your breathing quickens, but you’re not out of breath.
 You develop a light sweat after about 10 minutes of activity.
 You can carry on a conversation, but you can’t sing.

 Vigorous Physical Activity:

Vigorous - intensity activities are defined as activities 6 MET’s. these activities require more oxygen consumption that
light activities. Some examples of vigorous physical activities include: running (5 mph), swimming, shoveling, jumping
rope, carrying heavy (i.e.bricks).

Vigorous activity feels challenging. Here are clues that your exercise intensity is at a vigorous level:
 Your breathing is deep and rapid.
 You develop a sweat after only a few minutes of activity.
 You can’t say more than a few words without pausing fr breathing.

Make sure to monitor on how to get your heart rate doing in physical activities whether it is moderate or vigorous
activity. you must consider to follow the rules and guidelines on getting your heart rate.

Understanding exercise intensity:

When you’re doing activity, such as walking or biking, exercise intensity correlates with how hard the activity feels to
you. Exercise intensity is also shown in your breathing and heart rate, whether you’re sweating, and how tired your
muscles feel.
There are two ways to measure exercise intensity:
 How you feel. Exercise intensity is a subject measure of how hard physical activity feels to you while you’re doing it
-- your perceived exertion, your perceived exertion level may be different from what someone else feels doing the same
exercise. For example, what feels to you like a hard run can feel like an easy workout to someone who’s more fit.
 Your heart rate. Your heart rate offers a more objective look at exercise intensity. In general, the higher your heart
rate during physical, the Higher exercise intensity.

How to get your Target heart rate;

According to Hoeger and Hoeger (2011), research indicates a more favourable 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 × age)

2. Check your resting heart rate (RHR) sometimes in the evening after sitting quickly for 15 to 20 minutes. You may
take your pulse for 30 seconds and multiply by 2, or take it for a full minute.

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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 × 0.60 + RHR

Here are the example computation on how to get the heart rate according to Hoeger and Hoeger ( 2011 ) as if the age of
the students is 19 years old.
Step #1: maxHR / MHR = 207 - ( 0.7 × age )
= 207 - ( 0.7 × 19 )
= 207 - (11.9 )
MHR = 195.1
Step #2: RHR = (take your pulse rate for 30seconds (45) and multiply by 2
RHR = 90
Step #3: HRR = MHR - RHR
= 195.1 - 90
HRR = 105.1
Step #4: 60% Training Intensity = HRR × 0.60 + RHR
= ( 105.1 × 0.60 ) + 90
= 63.06 +90
= 153.06
*(Therefore, your heart rate according to Hoeger (2011) and relate to the rate of perceive exertion (RPE), the result is
153.06, means Hard Your effort of activity required is depends on how to improved and pushing to do more physical
activities.

B. EXERCISES
Exercise No. 1 In this activity you will perform an activity how the level of effort or intense are you? Perform one
activity at a time and supply the information by filling-up the
Describe the Walking around for 5 Brisk walking around 3 minutes jump jacks
activity based on the house for 5 minutes the house for 4 minutes
the following:

How are you feeling?

How is your breathing?

How is your sweat?

How is your talking

ability?

Reflection:
1. Which among the three ( walking around, brisk walking, 3 – minutes
jump jacks )is considered:
a.) Light activity:__________________
Justification:________________________________________
b. Moderate activity:_________________
Justification:________________________________________
c. Vigorous activity:__________________
Justification:___________________________

A. ASSESSMENT
Direction: Compute your heart rate based on the given formula and steps in doing physical activity.
Step #1: maxHR/MHR = _______ -- _______ × _______

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 ( 207 ) ( 0.7 ) ( Age )
Step #2: RHR = ______________________________
( Your pulse rate multiply by 2 × 30 )
Step #3: HRR = ____________ -- _____________
( MHR) ( RHR )
Step #4: Training Intensity = __________ × 0.60 + __________
( HRR ) ( RHR )
B. Reinforcement Activity

Direction: Identify what is being asked. Write your answer in the blank provided.

1. It refers to the number of times a person’s heart beats per minute. Also known as pulse rate
called_______? _________________________

2. A physical activity that requires less than 20kg is called?________________________

3. According to Hoeger 2011, What is the standard average of MHR in getting

heart rate? ________________________

4. Walking in the mall is example in what physical activity? ________________________

5. What is the meaning of RPE? _______________________

6. Swimming 10 laps continuously are example in what physical intensity?_________________________

7. Who is an American researcher who involved in getting heart rate?_________________________

8. What do you do first when you get RHR?_______________________

9. It requires a large amount of effort and causes rapid breathing and substantial

increase in heart rate?_________________________

10. What are the two ways to measure the exercise intense intensity of a heart

rate?_____________________________

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