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Physical Education and Health 4
Module 4
Physical Education and
Health 4
Module 4
Target
Before going on, proceed to the next page and accomplish the pre-test.
1
PRE-TEST
Direction: Label the artery parts of the body to locate pulse beat. Write the correct
answer on the boxes provided in the illustration. (7 points)
EM OR L
C R ID
B AC I L
EM R L
R D AL
POPLITE L
2
Jumpstart
C.1 Compare the results of your pulse beat. What are your observations
based on the results?
C.2 What are some other ways to check your pulse beat with accurate
result?
Total: /15
3
Activity II: I HEAR THE BEAT OF MY HEART!
Direction
1. Find a stopwatch, watch or wall clock that displays time in seconds.
2. Practice taking your resting pulse first. If you know how to find your
pulse while sitting or lying quietly, it will be much easier to find
during exercise. Use one of the following counts to calculate your
heart’s beats per minute (bpm):
Record your heart beats. Compare it with the target heart rate
below.
• Count your heart beats for six seconds. Multiply the
number of heartbeats by 10 to get your bpm.
• Count your heart beats for 10 seconds. Multiply the
number of heartbeats by 6 to get your bpm.
• Count your heart beats for 15 seconds. Multiply the
number of heartbeats by 4 to get your bpm.
The heart rate for teens are:
Keep moving while taking your heart rate. Your heart rate will drop
within 15 seconds if you stop moving.
If you are having a hard time finding your pulse while exercising, find
it before you begin exercising and draw an x on the pulse spot.
A. Arrange the following steps in getting the pulse beat by indicating the
correct order from 1-5. (5 points)
I. Multiply by four to calculate beats per minute.
II. Using the first and second fingertips, press firmly but
gently on the arteries until you feel a pulse on your wrist,
just below the base of the thumb.
III. Count your pulse for 15 seconds.
IV. Begin counting the pulse when the clock's second hand is on
the 12.
V. When counting, do not watch the clock continuously, but
concentrate on the beats of the pulse.
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B. Multiple choices: Write the letter of your answer on the lines provided
(5 points)
1. From activity A, which of the following did you used to locate
your pulse beat?
A. Carotid B. Femoral C. Radial D. Temporal
2. Which of the following is the possible resting heart rate (bpm)
for a less active person of your age?
A60-100 bpm C.75-110bpm
B.70-110 bpm D.80-120
5
Activity III: MY HEART BEATS!
Direction: Follow the instructions below to complete the activity.
A. Calculate your Heart Rate. Use any of the following techniques in getting
your RHR. (Take your pulse while sitting or lying quietly).
1. Count your heart beats for six seconds. Multiply the number of
heartbeats by 10 to get your bpm.
Result:
2. Count your heart beats for 10 seconds. Multiply the number of
heartbeats by 6 to get your bpm.
Result:
3. Count your heartbeat for 15 seconds. Multiply the number of
heartbeats by 4 to get your bpm.
Result:
B. Record the result of your Resting Heart Beat (bpm) on the table below and
compare it with the target heart rate chart. The first row is given as an
example.
Age RHR Target RHR Reflection/Recommendation
35 80 Below My RHB is high for my age. I should
Average engage in Physical activities to decrease
my heart rate.
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RUBRICS- Pulse Beat Calculation
Calculated Target Heart Rate /5
Completed Needs Analysis /5
Created Recommendations For
Improvement
/5
Total: /15
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Activity III: RAISING MY HEART RATE
Direction: Follow the directions to complete the task.
A. Perform the three (3) tasks and record your heart rate after each one of
them. Remain standing as you count your pulse using any of the techniques
you applied in the previous activity. Take a rest after each activity until your
heart rate returns to the normal resting rate.
B. Arrange from highest to lowest heart rate the different tasks you have
just performed using the table given below.
Total: /15
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Discover
To get the most precise reading, put your finger over your pulse and
count the number of beats in 60 seconds. Your resting heart rate is the
heart pumping the lowest amount of blood you need because you are not
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exercising. If you are sitting or lying and you are calm, relaxed and not sick,
your heart rate is normally between 60 beats per minute and 100 beats per
minute.
However, a heart rate lower than 60 beats per minute does not
essentially indicate a medical condition. It could be the consequence of
taking a drug like a beta-blocker. A lower heart rate is also ordinary for
people who engage themselves in a lot of physical activity or those who are
very athletic. Active people often have lower heart rate because their heart
muscle is in better condition and do not need to work as hard to sustain a
stable beat. Moderate physical activity does not frequently alter the resting
pulse much. If a person is very fit, it could change up to 40 beats per minute.
A less active person might have a heart rate between 60 and 100 beats per
minute.
The maximum heart rate is about 220 minus one’s age. In the age
category closest to yours, read across to find your target heart rate. Heart
rate during moderately intense activities is about 50% to 69% of one’s
maximum heart rate while heart rate during vigorous physical activity is
about 70% to less than 90% of the maximum heart rate.
If your heart rate is too high and you are straining or experiencing
tension, this means that you have slow down. However, if it is too low and
the intensity feels “light” or “moderate brisk,” you may want to push yourself
to exercise a little harder.
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A high relationship exists involving a person’s perceived exertion
rating times 10 and the actual heart rate during physical activity; so a
person’s exertion rating may provide a good approximation of the actual
heart arte during activity (Borg, 1998)
The following table has the scale between 6 and 20. For instance, if a
person’s rating of perceived exertion (RPE) is 12, then 12 x 10 = 120; so the
heart rate should be approximately 120 beats per minute. The table below,
which is based on the research of Borg, is useful for measuring the intensity
of exercise. It is used in some research for that intention, but may also be
used in training programs to illustrate the intensity of training sessions.
7 Extremely light
8 La, la, la
Yellow 9 Very light – (easy walking slowly at a comfortable
pace).
10 This is the effort level where you cannot hear your
breathing.
11 You are able to easily talk and you can run for a very
long time
12 Light. Here you are building aerobic endurance.
Red 17 Very hard (very strenuous and you are very fatigued)
ANAEROBIC THRESHOLD.
18 Breathing is vigorous. You cannot talk, you are
reaching for air.
19 Extremely hard (you are counting the minutes until
it ends.)
20 Maximal exertion.
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Note that this calculation is only an estimate of heart rate, and the actual
heart rate can differ a little, depending on age and physical state. The Borg
Rating of Perceived Exertion is also the ideal method to evaluate intensity
among individuals who take medications that affect heart rate or pulse.
Level of Exertion
The level of exertion (LOE) for each activity differ from student-to-
student. For example, volleyball may be a Level 1 LOE for a student who is
playing it recreationally and a higher level for a student who is playing
competitively. A brisk walk may be Level 1 for a very active student and
Level 3 for a more sedentary student. As students become more fit, both
their LOE and their perceived LOE for a particular activity can change.
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wrestling,
gymnastics
Level 5: High-performance
Maximum training done during Sprints and Very, very hard
Effort short intervals; high-speed to maximum
intensity is high and intervals effort
the body will feel very
warm.
Do You Understand?
C. Pacing
Our body has finite resources- this is one of the significant things that
any rational trainer or sports medicine expert will tell you. Whenever we
exercise, to some extent, we crash our muscles and challenge or
cardiovascular system. However, if we give our body time rest and
recuperate from the excessive physical activities, we get stronger- the body
rebuilds, and builds better. Nevertheless, if we do not give the body its
essential time to repair by launching into another intense and all-out effort
hastily, then the body is in for a disaster.
Activity Pacing
You may push yourself to do lots of physical activity when you are
really motivated. Unfortunately, you will feel pain that is so severe that you
have to rest for a long time to recover. This is called the Pain Cycle. It looks
like this:
Over activity
Rest Pain
People usually find themselves repeating the pain cycle over and over.
Unfortunately, engaging into excessive physical activities can make your
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pain worse, will make you more tired, tense, and worried. In the long run,
you may find that you end up avoiding physical activities and exercise. The
best way to avoid the pain cycle is to develop an activity rest cycle. You
can do this by pacing yourself. That means you have to alternate planned
periods of activity with regular rest periods. It looks like this:
Activity
Rest Rest
Activity
a) Select any activity you wish to pace. Determine the amount of time
you can be active before you start to feel worse (the Danger Zone). The
“safe” zone (before symptoms worsen) will be the ACTIVITY time period.
Base your future pacing of this activity on this TIME period (not when
you are ready to collapse or when the task is done).
b) Estimate a REST time period enough to recover from that short period
of activity.
c) Alternate: Activity time… rest time… activity time… rest time.
d) Track your progress. You can SAFELY increase the activity time for
this task gradually. For example, if after three days your symptoms or
pain do not worsen, increase the activity time just a few minutes (and
try to keep the rest time the same), keep increasing over three day
intervals as long as pain does not worsen.
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EXPLORE
Assessment I
Direction: Pick at least five activities that you do on a regular basis. Determine at
which level of exertion you perform the activity. Give a description of your activity
including how long you perform the activity and how you feel while doing it. You
may refer to your previous lesson on pages 11-16.
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RUBRICS- Fitness Activity
Met the objectives of the task /5
Correct Interpretaion of Activity /5
Completion(Task is 100% complete) /5
Total: /15
Assessment II
Direction: Choose activities that tend to increase your pain or fatigue.
Activity 1:
Activity 2:
Activity 3:
1. Decide how many minutes of activity and how many minutes of rest
you will do for each activity.
2. Note the week’s starting goal for being active and rest for each activity.
3. Then record the activity-rest schedule you actually used that day for
each activity.
a. Record ratio of minutes active to minutes rested.
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Sample Activity 1 Activity 2 Activity 3
Task Gardening
Active 10 min
Goal:
Rest Goal: 15 min
Day 1 10:15 (1)
okay
Day 2 10:15 (2)
rested
Day 3 10:15 (3)
good job!
Day 4 15:15 (1)
tired
Day 5 15:15 (2)
better
Day 6 15:15 (3)
okay
Day 7 20:15 (2)
finished
gardening
Overall Increasing
(14)
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DEEPEN
STEP 2. Subtract your resting heart rate (beats per minute or bpm) from your
answer in Step 1.
(Step 1) - bpm (Resting Heart Rate) =
STEP 4A. Add your resting heart rate to your answer in Step 3.
This represents the MINIMUM heart rate you should try to achieve when exercising
at a MODERATE intensity.
(Resting Heart Rate) + (Step 3.A) =
STEP 3B. (For maximum heart rate): Multiply your answer in STEP 2 by 55%.
(Step 2) x 0.55 =
ST
EP 4B. Add your resting heart rate to your answer in Step 3. This represents the
MAXIMUM heart rate you should try to achieve when exercising at a MODERATE
intensity.
bpm to bpm
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Activity II. MY VIGOROUSLY INTENSE EXERCISE
Direction: Calculate (compute) your exercise heart rate to be able to Identify the
tasks that you will engage for a VIGOROUS level of intensity. Follow the steps
indicated below.
STEP 2. Subtract your resting heart rate (beats per minute or bpm) from your
answer to Step 1.
STEP 3A. (For minimum heart rate): Multiply your answer to Step 2 by 50%.
Step 2 x 0.50 =
STEP 4A. Add your resting heart rate to your answer from Step 3.
This represents the MINIMUM heart rate you should try to achieve when exercising
at a VIGOROUS intensity.
STEP 3B. (For maximum heart rate): Multiply your answer to STEP 2 by 85%.
Step 2 x 0.85 =
STEP 4B. Add your resting heart rate to your answer from Step 3. This represents
the MAXIMUM heart rate you should try to achieve when exercising at a
VOGOROUS intensity.
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Activity III. EXERCISE LOG
Direction: Read the instructions to accomplish the activity.
A. Using the given table, record the EXERCISES that you engaged in, which
raised your heart rate to at least moderate intensity levels, as well as your HEART
RATE in each exercise and the TIME spent performing these exercises.
Time
Days Exercises HR (bpm)
(hours: min)
Morning
Mon
Afternoon
Morning
Tue
Afternoon
Morning
Wed
Afternoon
Morning
Thu
Afternoon
Morning
Fri
Afternoon
Morning
Sat
Afternoon
Morning
Sun
Afternoon
B. Reflection:
Name the first three (3) activities that raised your heart rate.
RUBRICS-Fitness Log
Met the objectives of the task /5
Depth Reflection /5
Acuracy of entries in chart/log /10
Total: /20
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GAUGE
Perceived exertion is how hard you feel your body is working. When you are
exercising your heart beats faster, your breathing becomes faster and deeper, you
work up a sweat, and your muscles begin to tire and complain.
To rate your perception of exertion when you exercise, assign your exertion a
number from 6 to 20 on the Borg Rating of Perceived Exertion scale.
The scale starts at 6, which means you feel no exertion, similar to simply standing
still. Level 9 is what you feel like when you are walking at an easy pace. At level 12
to 14 you are in the moderate-intensity zone and it feels somewhat hard, as when
walking briskly or jogging at an easy pace. At level 15 and above you feel heavy
exertion and you are in the vigorous-intensity zone, as when running.
After warming up at a light level of exertion, begin your workout. After a few
minutes, assess your RPE from the scale
For example, if your RPE is 12, then 12 x 10 = 120 beats per minute.
https://www.verywellfit.com/rating-of-perceived-exertion-scale-3119445
1. What is your level of Exertion after you engage in physical activities? Refer to
the RPE chart below.
2. What is your estimated heart rate (bpm) based on the RPE scale?
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3. If you feel that your RPE is below 12, what does it imply? What will you do to
improve your intensity level of performance?
4. If you feel that your RPE is above 19, what does it imply? Are you going to
increase or decrease your resistance? Why?
RUBRICS-
Critical Thinking /5
Depth Reflection /5
Completion(Task is 100% complete) /10
Total: /20
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References
Printed Materials:
Gialogo, R.C. & Gialogo, R.C.(2016). Fit For Life. Quezon City: Phoenix
Publishing House Inc.
Fernandez, A.T. (2016). Physical Education and Health (H.O.P.E. 1). Lipa City: Scolair
Publishing.
Websites:
Pater, S. & Augustin, G. (2018) Digital photo plethysmograph. Retrieved July 26,
2020 from https://www.researchgate.net/figure/Arterial-pulse-
points-of-human-body-1Temporal-artery-2-Facial-artery-3-
Carotide_fig2_326717702
Cleveland Clinic Professionals.(2018). Pulse and Heart rate. Retrieved June 26,
2020. https://my.clevelandclinic.org/health/diagnostics/17402-
pulse--heart-rate
Slide player. (2020). Examples of different RUBRICS style. (n. d.) Retrieved June 16, 2020
from https://slideplayer.com/slide/16301680/