CO QAH + MELC LW

HANDOUT No. _7_

Course Outline & Quality
Assured Handouts paired with
MELC- Based Learner’s in PHYSICAL EDUCATION AND
Worksheet HEALTH 4

MELC: Analyzes physiological indicators such as heart rate, rate of perceived exertion and pacing
associated with MVPAs to monitor and/or adjust participation or effort
Semester: __2nd___ Week No. ___7___ Day: ___1___

LESSON: Heart Rate, Rate of Perceived Exertion and Pacing

When engaging in recreational activities for health and fitness improvements, you need to monitor the effort
you are giving. This is because the effort given in doing such activities contributes to the achievement of
your fitness goals. By monitoring your effort, you will be able to know if you are reaching at least a moderate
intensity level and at most a vigorous one.

TOPIC 1: Pace and Pacing

Pace and Pacing. These refer to the rate or speed of doing physical activities. This means that a person can
take it slow when engaged in physical activities or do them quickly 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.
Depending on the fitness level of an individual, pacing may be through frequency, intensity, and time of
doing physical activities. The normal frequency could be 3 to 4 times a week which can be increased or
decreased depending on the changes done in intensity and time. If intensity is increased, frequency and time
could be decreased, or vice versa.

 It is important that you monitor your improvements since these will eventually dictate your
progression. If your body has adapted to the demands you place on it, then it would be best to
progress to another level until you reach your optimum level of overload. This is the principle of
progression. Following this principle, the load you place on your body should occur in gradual
succession rather than in major bursts for safe and effective results. The new challenge now posed on
your body is how to advance to another level.

Reference:

 Physical Education and Health Teacher’s Guide p.41-p45

Prepared by:

DENISE MICHELLE C. ANTIVO

CADSEV – SST 1
09654213932