Subject : PHYSICAL EDUCATION AND HEALTH 12

Date : JUNE 8, 2022

Grade and Section : GRADE 12 - AVENIDO
I. Objectives:
Towards the end of the lesson, the students will be able to:
a. determine the rate of perceived exertion (RPE), heart rate and pacing to
describe the physiological demand of such exercise;
b. compute Individual Target Heart Rate;
c. show self-reliance when working independently or as a team.

II. Subject Matter: Assessing oneself during physical activities.

III. Procedure:
A. Awareness
Directions: Identify the different physical activities and categorize if it belongs to
moderate physical activity or vigorous physical activity.

Running Fast Cycling

Brisk walking Gardening
Dancing Heavy shovelling
Walking / climbing briskly uphill Carrying / moving heavy loads
General building tasks Carrying /moving moderate loads

B. Activity
Let the students look for a partner and let them perform the following activities:
 Walking around for 2 minutes
 Brisk walking for 2 minutes
 Jump jacks for 2 minutes
C. Analysis
 Ask the students the following questions:
1. How are you feeling?
2. How is your breathing?
3. How is your sweat?
4. How is your talking ability?
5. From the activities you have performed, how will you define physical
activity?
D. Abstraction
The concept of threshold of training and target zone
The heart rate provides a good indicator of the relative challenge experienced
during physical activity. Using the heart rate as a physiological indicator, maximal
heart rate (max HR) is typically used. Recommendations for physical activity indicate
that physical activities used as exercises should be between 60 to 85 percent of your
max HR to maintain or improve cardiovascular fitness. This means that for each
exerciser, getting the max HR and the heart rates equivalent to 60 to 85 percent of the
max HR are important in achieving your fitness goals. Think of it as 60% heart rate is
your moderate intensity and 85% heart is the limit of your vigorous intensity. Corbin
et al (2008).
 E. Application
Together with your partner 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)
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.
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 x 0.60 + RHR

IV. Assessment
Let the students answer the following questions in a ½ crosswise:
Directions: Choose the letter of the correct answer.

1. The following is an example of moderate activity except?

A. Brisk walking C. Dancing
B. General building D. Running
2. What RPE stand for________ ?
A. Rate of perceive exercise C. Rate of percent exercise
B. Rate of perceived exertion D. Rate of percent exertion
3. Who is an American researcher who is involved in getting heart rate?
A. Hoeger C. Keipler
B. McGrawhill D. Wadsworth
4. What is the standard average to get a Maximum Heart Rate?
A. 205 C. 206
B. 207 D. 208
 5. It is also known as pulse rate.
A. Heart rate C. Intense rate
B. Perceive rate D. Pace rate

V. Assignment
Directions: In a ½ crosswise, write your Personal Fitness Goal. Follow the template
below.

My goal is to ______________________ for at least

(Write one favorite activity here)

__________ minutes ____________ times each week.

(minutes /day) (Number of times)

Prepared by:

JHONABIE S. CADELIÑA
T-II