Colegio de San Gabriel Arcangel

Founded 1993
PACUCOA Accredited
Recognized by the Government: DepEd, CHED, and TESDA
Area E, Fatima 1, Sapang Palay, City of San Jose del Monte, Bulacan

MIDTERM EXAMINATION IN PHYSICAL EDUCATION 1

I. Direction: Identify the following statements. Write your answer on the underline
provided.
1. What are the three major components of physical education?
a) Health Related Fitness/Components__________________
b) Skilled Related Fitness/Components__________________
c) Physiological Fitness________________________
2. What is MVPA?
Moderate physical activity refers to activities equivalent in intensity to brisk
walking or bicycling.
3. Benefits of MVPA for a minimum of 50% of class time:
a) Increasing MVPA in PE has the greatest potential for increasing health
benefits for most students as it generates more energy expenditure;
contributes to obesity prevention and muscular and bone development;
reduces anxiety and stress; improves self-esteem, mood and concentration;
and reduces the risk of chronic disease.
b) Activity-focused PE can contribute to academic performance, improved
attendance and positive classroom behavior.
c) Increasing MVPA in PE provides more opportunities to meet other PE goals
such as motor development, increased fitness, skill enhancement and
positive social interactions.
4. Why monitor your heart rate is very important?
Heart rates, to be exact. When you exercise, your heart beats faster to meet the
demand for more blood and oxygen by the muscles of the body. The more intense
the activity, the faster your heart will beat. Therefore, monitoring your heart rate
during exercise can be an excellent way to monitor exercise intensity.

5. What does this recommend heart-rate range mean?

Those just beginning an aerobic program should probably aim for the low end of
the zone and pick up the intensity as they become more comfortable with their
workouts. Those who are fit, or are training for competitive events, may want to
aim for the higher end of the zone.
6. Where to monitor?
 Colegio de San Gabriel Arcangel
Founded 1993
PACUCOA Accredited
Recognized by the Government: DepEd, CHED, and TESDA
Area E, Fatima 1, Sapang Palay, City of San Jose del Monte, Bulacan
There are a number of “sites” used to monitor the pulse rate. Two convenient
sites to use are the radial pulse at the base of the thumb of either hand, or the
carotid pulse at the side of the neck. Accurate pulse-count assessment is crucial
when monitoring exercise intensity. By using the first two fingers of one hand and
locating the artery, a pulse rate can be easily determined.
7. Is heart rate monitoring important during exercise?
Monitoring your heart rate during exercise is essential to success in meeting your
fitness goals, especially if those goals revolve around improving cardiovascular
health and weight loss.
8. What should heart rate be during normal activity?
You can calculate your maximum heart rate by subtracting your age from 220. For
example, if you're 45 years old, subtract 45 from 220 to get a maximum heart rate
of 175. This is the average maximum number of times your heart should beat per
minute during exercise.
9. What is a good heart rate for my age?
For adults 18 and older, a normal resting heart rate is between 60 and 100 beats
per minute (bpm), depending on the person's physical condition and age. For
children ages 6 to 15, the normal resting heart rate is between 70 and 100 bpm,
according to the AHA.
10. Is a heart rate of 200 during exercise bad?
More oxygen is also going to the muscles. This means the heart beats fewer times
per minute than it would in a nonathletic. However, an athlete's heart rate may go
up to 180 bpm to 200 bpm during exercise.

II. Direction: Read the situation below. Compute the level of heart rate of each
individual.

TABLE
RATED OF PERCEIVED EXERTION (RPE) APPROXIMATE LEVEL OF EXERTION
1 10% NO EXERTION
2 20% VERY, VERY WEAK
3 30% VERY WEAK
4 40% WEAK
5 50% MODERATE
6 60% SOMEWHAT STRONG
7 70% STRONG
8 80% VERY STRONG
9 90% VERY, VERY STRONG
 Colegio de San Gabriel Arcangel
Founded 1993
PACUCOA Accredited
Recognized by the Government: DepEd, CHED, and TESDA
Area E, Fatima 1, Sapang Palay, City of San Jose del Monte, Bulacan
10 100% MAXIMAL EXERTION

1. Ten students were assigned by their teacher to join the annual school Hip-Hop Dance
Battle. At the same time, other students were tasked to get the heart rate levels of
those ten students who participated in the dance battle. After the competition, the
results were the following:

 Dangane, 16 years old,  Christopher, 21 years old,

garnered an exertion level garnered an exertion level
of 6. of 7.
 Jones, 55 years old,  Jhillianne, 3 years old,
garnered an exertion level garnered an exertion level
of 8. of 8.
 Sofia, 21 years old, garnered  Celina, 59 years old,
an exertion level of 5. garnered an exertion level
 Samantha,17 years old, of 8.
garnered an exertion level  Reiniver, 27 years old,
of 7. garnered an exertion level
 Christina, 19 years old, of 6.
garnered an exertion level  Virgie, 57 years old,
of 9. garnered an exertion level
of 5.

III. ENUMERATION
 The four different types of heart rate.
 Resting Heart Rate

Your resting heart rate is the rate that your heart beats per minute during periods of the day
when you are most relaxed. Your RHR can be measured after you get out of bed or during a
period of the day when you're sitting or relaxing comfortably.
Maximum Heart Rate
Your maximum heart rate is the peak amount of beats that your heart has the potential to
reach. You'll reach your MHR when you've pushed your heart as far as it can go during an
aerobic workout.
It's extremely difficult to accurately measure your MHR. Experienced endurance athletes do
so at fitness laboratories using an electrocardiogram (ECG). Because this measurement is so
sophisticated, scientists have developed a formula that everyone can use.
 Colegio de San Gabriel Arcangel
Founded 1993
PACUCOA Accredited
Recognized by the Government: DepEd, CHED, and TESDA
Area E, Fatima 1, Sapang Palay, City of San Jose del Monte, Bulacan
Training Heart Rate
Your training heart rate is the rate that you maintain during aerobic workouts in an effort to
improve fitness. In order to properly train with a heart rate monitor, you should work out at a
steady, rhythmic pace. This will allow you to capture consistent measurements.
The right number to train at depends on your fitness goals and is widely debated among
professionals. To promote general fitness you can train as low as 50 percent or as high as 70
percent of your maximum heart rate.
Recovery Heart Rate
It's important to give your body proper rest after a workout. Your recovering heart rate is the
rate that you should bring your heart down to after a workout. A good number to go by is 20
beats within your pre-workout resting heart rate.

 6 most popular heart rate monitoring techniques.

 Checking your pulse at your wrist.
 Checking your pulse at your neck.
 Checking your pulse with a stethoscope.
 Heart rate monitoring with a chest strap.
 Heart rate monitoring with a fitness tracker.
 Four different types of heart rate.
 Resting Heart Rate
 Maximum Heart Rate
 Training Heart Rate
 Recovery Heart Rate
 What are the two ranges is best for you?
 Maximal heart rate
 Target heart-rate zone
 What is a good heart rate for my age?
 For adults 18 and older, a normal resting heart rate is between 60 and 100
beats per minute (bpm), depending on the person's physical condition and
age. For children ages 6 to 15, the normal resting heart rate is between 70
and 100 bpm, according to the AHA.

IV. See the table below to analyze physiological indicators such as heart rate, rate of
perceived exertion, and pacing associated with MVPA’s to monitor and/or adjust
participation or effort.
 Colegio de San Gabriel Arcangel
Founded 1993
PACUCOA Accredited
Recognized by the Government: DepEd, CHED, and TESDA
Area E, Fatima 1, Sapang Palay, City of San Jose del Monte, Bulacan
 Direction: Compute the level of your heart rate, MAXHR, RPE and HRBPM that
garnered an exertion level of 8 and explain?

TABLE
RATED OF PERCEIVED EXERTION (RPE) APPROXIMATE LEVEL OF EXERTION
1 10% NO EXERTION
2 20% VERY, VERY WEAK
3 30% VERY WEAK
4 40% WEAK
5 50% MODERATE
6 60% SOMEWHAT STRONG
7 70% STRONG
8 80% VERY STRONG
9 90% VERY, VERY STRONG
10 100% MAXIMAL EXERTION

V. Word Scramble
Find words from the jumbled letters that refer to Monitoring Heart Rate an individual
for Appropriate. The words are interconnected and placed either vertically,
horizontally, or diagonally. Write these words in your exam paper and try to define
each.

M O D E R A T E E S M T I O V
B O D Y T H R I B I A E L F I
H E A R T R A T E N X E M I G
P A L G F A G I L I H Y J S O
Z O N E T R A I N I N G A R R
 Colegio de San Gabriel Arcangel
Founded 1993
PACUCOA Accredited
Recognized by the Government: DepEd, CHED, and TESDA
Area E, Fatima 1, Sapang Palay, City of San Jose del Monte, Bulacan
M H R C A L I B R A T I O N O
S P C O O l D I N m T I O N U
F L E X V F I T N E R S P N S
P O W E R I C O O R P I N A E
C R H R M V P A D B E A N S P
M U S C H R B P M O M A X H R

 Moderate
 Vigorous
 Calibration
 MAXHR
 MHR