Name: OLIVEROS, DANAH A.

Course: BEED I

ASSESSMENT/HANDS ON ACTIVITIES
ACTIVITY 6
A. MY TARGET
Directions: In your notebook, compute your threshold of training and target zones. Follow the
steps below.
1. Estimate your maximal heart rate (max HR/MHR) according to the following formula:
MaxHR/MHR = 207 – (0.7 x age)
Solution: MaxHR/MHR = 207-(0.7 x 22)
= 207- 15.4
MaxHR/MHR = 191.6

2. Check your resting heart rate (RHR) 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.
RHR – 1 Minute
69 beats per Minute

3. Determine heart rate reserve (HRR) using this formula: HRR = MHR – RHR.
HRR = MHR – RHR
= 191.6 – 69 beats
HRR = 125.6

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.
Solution:
30% Intensity Training = HRR x 0.30 + RHR
= 125.6 x 0.30 + 69
30% = 106.68
 40% Intensity Training = HRR x 0.40 + RHR
= 125.6 x 0.40 + 69
40% = 119.24
60% Intensity Training = HRR x 0.60 + RHR
= 125.6 x 0.60 + 69
60% = 144.36
85% Intensity Training = HRR x 0.85 + RHR
= 125.6 x 0.85 + 69
85% = 175.76

B. RATE IT THIS TIME!

Directions: Rate the different physical activities according to your perceived exertion if you
were to accomplish these physical activities. Rank 1st the physical activity that requires the most
level of effort to accomplish and 10th the physical activity least requiring level of effort.

10 1. Laying on the couch.

8 2. Carrying a baby weighing more than 50 pounds.
3 3. Housework like hanging out the washing, ironing and dusting.
7 4. Brisk walking
1 5. Lifting, carrying and digging
6 6. Jogging
9 7. Stretching
2 8. Walking and climbing briskly up a hill.
5 9. Running
4 10. Biking
C. PACE YOURSELF!
Directions: If you were to do the different physical activities, how will you pace themselves?

Physical Activity Frequency Intensity Time

Ex. Jogging 3 days a week 40-50% 10-30 minutes
Aerobic Dancing Everyday 30-50% 1 hour
Sweeping the Floor 2 days a week 30-40% 15-45 minutes
Stretching 3 days a week 10-20% 10-30 minutes
Brisk Walking 3 days a week 40-50% 30-45 minutes