Pepf02 Revised Module 2

Module 2
Get Started:
Being Fit, Active and Healthy
PEPF 02
Exercise-based Physical Activities
ALIJIS * BINALBAGAN * FORTUNE TOWN * TALISAY
I. LEARNING OUTCOMES
At the end of the lesson, you are expected to:
1. Fill out the Physical Activity Readiness Questionnaire (PARQ) to determine the
safety or possible risk of exercising.
2. Distinguish between exercise and physical activity.
3. Determine one’s calorie needs and be able to compute one’s BMR/RMR.
4. Calculate your estimated daily caloric intake, body weight and activity level.
5. Compute your Target Heart Rate (THR) along with your Maximum Heart Rate
(MHR), Resting Heart Rate (RHR) and Heart Rate Reserve (HRR).
6. Assess one’s body composition such as BMI and Waist Circumference.
II. INTRODUCTION
This module can direct you to better health that relies on the current information on
physical activity and nutrition. Physical activity and healthy diet are two important
lifestyle factors as these can make a difference in your overall health. This module
provides you with steps to increase your activity as well as to make optimal
nutritional decisions.
III. LEARNING ACTIVITIES

ENGAGE
PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PARQ)
The PAR-Q+ is a 7-step questionnaire for use with persons of all ages. It
screens for evidence of potential health risk factors1 associated with intense
exercise. 2 moderate physical activity and a heart attack or other sudden cardiac
event in someone with undiagnosed heart conditions.3
If you answered YES to one or more questions, it is recommended that you

should consult a physician before beginning physical activity.
If you answered NO to all the PAR-Q questions, you can be

reasonably sure that you can exercise safely and have a low
risk of having any medical complications from exercise. It
is still important to start slowly and increase gradually. It may
also be helpful to have a fitness assessment with your PEPF02
teacher, in order to determine where to begin.
NOTE:
Those with comorbidity must submit a medical certificate to your professor

BEFORE the end of this month.
PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 2

PEPF 02
PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PARQ)
GENERAL HEALTH QUESTIONS YES NO

1. Has your doctor ever said that you have a heart condition OR
blood pressure ?
2. Do you feel pain in your chest at rest, during your daily activities of living, OR
when you do physical activity?
3. Do you lose balance because of dizziness OR have you lost consciousness in the
last 12 months?
Please answer NO if your dizziness was associated with over-breathing (including during vigorous
exercise).
4. Have you ever been diagnosed with another chronic medical condition (other than
heart disease or high blood pressure?
PLEASE LIST CONDITION (S) HERE:
_______________________________________________________
5. Are you currently taking prescribed medications for a chronic medical condition?
PLEASE LIST CONDITION (S) HERE:
_______________________________________________________
6. Do you currently have (or have had within the past 12 months) a bone, joint, or soft
tissue (muscle, ligament, or tendon) problem that could be made worse by
becoming more physically active?
Please answer NO if you had a problem in the past, but it does not limit your current ability to be
physically active.
LIST CONDITION(S) HERE: ________________________________________________________
7. Has your doctor ever said that you should only do medically supervised physical
activity?
If you answered YES If you answered NO

If you answered YES to one or more If you answered NO to all the PAR-Q questions, you
questions, and have been inactive or are can be reasonably sure that you can exercise safely
concerned about your health, consult a and have low risk of having any medical
physician before taking a fitness test or complications from exercise. It is still important to
substantially increasing your physical start slowing and increase gradually. It may also be
activity. You should ask for a medical helpful to have a fitness assessment with your
clearance along with information about teacher/coach/trainer in order to determine where to
specific exercise limitations you may have. begin.
In most cases, you will still be able to do any
type of activity you want as long as you adhere
to some guidelines.
When to delay the start of a physical activity:
• If you are not feeling well because of a temporary illness, such as a cold or a fever, wait until you
feel better to begin exercising.
• If you are or may be pregnant, talk with your doctor before you start becoming more active.
I certify that I have answered the above questions accurately and to the best of my knowledge.
FULLNAME: _____________________________________ COURSE & YEAR:__________
Signature: _______________________________________Date: _____________________

PEPF 02
EXPLORE
BEING FIT, ACTIVE AND HEALTHY
You all know that staying active is one of the best ways to keep your bodies healthy.
But did you know it can also improve your overall well-being and quality of life?
Understanding what it means to be fit, active, and healthy is the first step toward
discovering your personal fitness.
Physical activity and nutrition are two lifestyle factors that

can have a major impact on your fitness and health. Eating
smart and being active have similar effects on your health.4
These are essential to a healthy body and a healthy mind to
keep you active throughout the day.
If physical activity is not part of your daily routine, start with small changes. Start by
exercising for 15 to 30 minutes five days a week, until you can work yourself up to
an hour or more of physical activity per day.
Exercise involves engaging in physical activity and increasing

the heart rate beyond resting levels.5 Exercise ensures
quality of life and independence;6 regular exercise boosts
immunity, combats bone loss, improves movement and
balance, aids in psychological well-being, and lowers the risk
of disease.7
Moderate physical activity is safe for most of you.8 But

becoming more active isn’t easy. Different students may
have various reasons for finding it hard to get moving. It's
always a good idea to talk to your doctor before becoming
more active, especially if you haven't been very active or
have health problems.9
You don’t have to make big life changes to see the benefits. Just start building more
activity with more intensity one day at a time, and sit less.

PEPF 02
DETERMINING CALORIE NEEDS
This section explains the factors that influence your daily caloric needs and shows you
how to estimate the number of calories you need. A calorie is a unit of energy.10 In
nutrition, calories refer to the energy people get from the food and drink they consume,
and the energy they use in physical activity11 or the amount of energy you burn in
exercise.12 However, an ideal daily intake of calories varies depending on age, size
and levels of physical activity, among other things.13
There are two types of a calorie:

1. A small calorie (cal) is the amount of energy required to raise the temperature of
1 gram (g) of water by 1º Celsius (º C).
2. A large calorie (kcal) is the amount of energy required to raise 1 kilogram (kg) of
water by 1º C. It is also known as a kilocalorie.
1 kcal is equal to 1,000 cal.
Energy may also be measured in

1. kilocalories (kcal) – a nutritional calorie described on food labels (Capital C)
2. kilojoules (kJ) – how much energy you get from consuming a food or drink
1 kcal is equal to 4.18 kJ or 4,184 joules (J)
FORMULA:
1. If you’re looking to convert calories to Kj
multiply the number of calories by 4.18.
2. To convert kJ to calories
divide the number of kJ by 4.18.
For example:
A banana (118 grams) has about 105 calories (kcal) or 439 kJ.
1. 105 kcal x 4.18 = 438.9 or 439 kJ
2. 439 / 4.18 = 105.02 or 105 kcal

PEPF 02
DAILY REQUIREMENT
The cornerstone of any good fitness plan is getting your diet right, and to do that,
the first thing you need to do is to determine what your daily calorie needs are. 14
It is noted that the recommended calorie intake for Filipino women is 1,500 and 2,000
for men daily.15
It is advisable that Filipinos should aim for 500 calories a

meal only.16 To achieve this, you must divide you plate
into four and each portion must consist of the following:
❖ a serving of fruit equal to 50 calories (17%)
❖ vegetables equal to 50 calories (17%)
❖ one cup of rice equal to 200 calories (33%) and
❖ protein equal to 200 calories (33%).
For proteins, fish or chicken (100 calories each) are recommended. If eating pork or
beef, take only small portions.
BASAL METABOLIC RATE
Your basal metabolic rate (BMR) is equivalent to the amount of energy (in the form
of calories) that your body needs to function if it were to rest for 24 hours.17 It is used
to determine the minimum amount of energy a person requires to keep his body
functioning, his heart beating, his lungs breathing and to keep his body temperature
normal.
Harris-Benedict’s Total Daily Energy Expenditure
If you care about your health and weight, this Harris-Benedict equation, is the perfect
tool for you! In this section, you will see how this simple tool works and how you can
use it to your advantage.
The Harris-Benedict Equation is a formula that uses

your BMR and then applies an activity factor to determine
your total daily energy expenditure (given in calories). 18
Keeping a healthy diet and using the Harris-Benedict calculation and equation to keep
an eye on your BMR will make it easier for you to stay in good health. You will know
the perfect amount of calories to eat if you want to keep your body weight as it
is.
❖ If you consume fewer calories, you will lose weight this is the difference
between gaining and losing
❖ If you consume more calories, you will gain weight of weight

PEPF 02
How can you calculate your BMR?
Calculating your basal metabolic rate is easy; it calculates how many calories you
need to measure with your weight and height, although your age and sex also come
into play. The calculation for both sexes19 are as follows:
Step 1: Estimate your Basal Metabolic Rate (BMI)
Women:
BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)
Men:
BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)
Step 2: Determine the Harris-Benedict Equation

To determine your total daily calorie needs, multiply your BMR by the appropriate
Physical Activity Level (PAL), as follows:
Lifestyle Activity Physical Activity

Level (PAL)
Sedentary calories = BMR x 1.2
(If you get minimal or no exercise)
Lightly Active calories = BMR x 1.4
(If you exercise lightly one to three days a week)
Moderately Active calories = BMR x 1.5
(If you exercise moderately three to five days a week)
Very Active calories = BMR x 1.7
(If you engage in hard exercise six to seven days a week)
Extra active calories = BMR x 1.9
(If you engage in very hard exercise six to seven days a week or have a physical job)
Step 3. Multiply your BMR by your PAL to work out your Daily Calorie Needs
Daily Calorie Needs = BMR X PAL
Compute it here:

PEPF 02
THE RESTING METABOLIC RATE (RMR)
The Resting Metabolic Rate (RMR) is closely related to the basal metabolic rate
(BMR) and it is the amount of energy required to maintain the body's normal metabolic
activity, such as respiration, maintenance of body temperature (thermogenesis), and
digestion.21
https://globalrph.com/medcalcs/resting-metabolic-rate-rmr/
Specifically, it is the amount of energy required at rest with no additional activity. The
energy consumed is sufficient only for the functioning of the vital organs such as the
heart, lungs, nervous system, kidneys, liver, intestine, sex organs, muscles, and skin.22
If you are focused on maintaining or developing your fitness, you might be wondering
what is a good resting metabolic rate and whether you should be trying to improve
yours. Having an indication of your RMR will help you to assess whether your diet is
right based on the calories your body actually needs, so understanding it is useful to
help you achieve personal goals such as losing or gaining weight.
Resting Metabolic Rate Equation:
Male: (RMR) kcal/day:

= 9.99 x weight (kg) + 6.25 x height (cm) - 4.92 x age(years) + 5
Female: (RMR) kcal/day:

= 9.99 x weight(kg) + 6.25 x height (cm) - 4.92 x age (years) - 161
Compute your RMR below:

PEPF 02
TOTAL ENERGY EXPENDITURE (TEE)
Total energy expenditure (TEE) is the total number of calories expended at rest,
during digestion, and during physical activity on a daily basis23 and is determined by
the following:
❖ Your basal metabolic rate (BMR) – calories burned by your body carrying out
basic functions (like breathing)
❖ The thermic effect of food – calories while digesting your food
❖ Activities of daily living (ADL) - calories burned during exercise or physical activity
Your Basal Metabolic Rate (BMR) is 60% to 75% of total energy expenditure.24
Typically, the larger and more muscular a person is, the higher the BMR is.
https://pressbooks.bccampus.ca/nutr1100/chapter/estimated-energy-requirements/
Thermic effect of food (TEF):

Rough estimation: TEF = Total calories consumed/day x 0.1
Example: 2000 kcal diet. TEF = 2000 x 0.1 = 200 kcal/day.
SEATWORK 1:
1. A student aged 21 who is 45 kg and 148 cm, the calculation is:
2. A teacher aged 50 who is 62 kg and 151 cm, the calculation is:
3. A security guard aged 37 who is 70 kg and 165 cm, the calculation is:

PEPF 02
Check this out:
Ana is a 41year old, 66 kg woman who wants to maintain her current body
weight. She exercises regularly and meets the guidelines for vigorous activity.
Therefore, she is in the “Very active” category. After checking the table on the
Approximate Daily Caloric Intake per Unit of Body Weight Needed for
Maintaining Desirable Body Weight, she verifies that 35 calories per kilogram
are about what a “Very Active” person needs. She multiplies her body weight
by 35 to estimate how many calories she needs each day. She calculates this
to be 2,310 calories (66 kg x 35 calories per kilogram).
Take a moment to do this calculation based on your

body weight and activity level.
Age : ___________________
Weight in kilogram : ___________________
Category : ___________________
Calories per kilogram : ___________________
1. Multiply your body weight by _______ to estimate how many calories you need each day.
(calories per kg)
2. Weight in kilogram x ____ calories per kilogram = _____________ calories
Keep in mind that your final estimate is just that – an estimate.

❖ To maintain your body weight, this is about how many calories you should consume.
❖ To lose or gain weight, you will need to adjust your food intake accordingly.
These values show clearly that on a gram-per-gram basis, fat is much denser with
regard to calories than carbohydrate or protein. This is the reason a food high in fat
provides more calories than a food lower in fat.

PEPF 02
DETERMINING NUTRIENT NEEDS
Nutrients include carbohydrates, proteins, fats, vitamins, minerals, and water. The
first three are known as carbohydrates, proteins, and fats and are found in larger
(“macro”) quantities in the body and thus are referred to as macronutrients. Vitamins
and minerals are found in smaller (micro) amounts and are referred to as
micronutrients.
https://www.hprc-online.org/nutritional-fitness/performance-nutrition/macronutrients-101
Macronutrients provide slightly different numbers of calories per gram, as follows:
❖ 4 kcal per gram (kcal/g) (17 kJ/g) for protein

❖ 4 kcal/g for carbohydrates
❖ 9 kcal/g (37 kJ/g) for fat
Alcohol is also technically considered a macronutrient and contains 7 kcal/g (29 kJ/g)
For example:
When you look at a label and it says the food has:
❖ 10g of fat
❖ 5g of carbohydrates
❖ 15g of protein.
That food has around 170 calories in it.
15x4 + 5x4 + 10x9 = 170

PEPF 02
EXPLAIN
GET INTO THE ZONE
Perhaps the simplest fitness assessment is that of heart

rate, which is reported in beats per minute. Knowing your
heart rate is key to a healthy heart.
Heart rate naturally increases during exercise. The

higher the intensity, the faster your heart must beat to
bring oxygen and nutrients to your working muscles.
As you gain fitness, however, your heart rate will be

lower at rest as well as in response to a given level of
exercise. Your heart can now do the same job while
beating slower because it is able to push out more
blood with each heartbeat. This is evidence of your
body adapting to the exercise and improvement in
your cardiorespiratory fitness.
You can determine your heart rate by finding a location on your body where an artery
(a blood vessel carrying blood from the heart to the rest of the body) is close to the
surface of the skin so you can feel your pulse, which is the slight surge in blood flow
that occurs when the heart contracts.
Use the tips of your middle and index fingers to feel

your pulse. If you use the carotid, be sure to keep the
pressure light. Too much pressure at this location can
alter your heart rate artificially.
Take your pulse for 6 seconds starting at zero (0)

and add 0 at the end of the count. The answer is your
exercise heart rate in beats per minute.
In order to enjoy safe & effective workouts and get the most benefits, it’s
important to monitor how hard you are working during exercise.

PEPF 02
When you exercise, are you working hard or hardly working? Exercising at the correct
intensity can help you get the most out of your physical activity and making sure you're
not pushing too hard or too little. Here's a look at what exercise intensity means, and
how to maximize your workout.
Choosing your exercise intensity

Your exercise intensity must generally be at a moderate or vigorous level for maximum
benefit. For weight loss, the more intense or longer your activity, the more calories you
burn.
Consider your reasons for exercising. Do you want to improve your fitness, lose
weight, train for a competition or do a combination of these? Your answer will help
determine the appropriate level of exercise intensity.
Be realistic and don't push yourself too hard, too fast. Fitness is a lifetime commitment,
not a sprint to a finish line. Talk to your doctor if you have any medical conditions or
you're not sure how intense you should exercise.
• Aerobic activity.
❖ Get at least 150 minutes a week of moderate aerobic activity — such as brisk
walking, swimming or mowing the lawn — or 75 minutes a week of vigorous
aerobic activity such as running or aerobic dancing.
❖ You can also do a combination of moderate and vigorous activity. It's best to do
this over the course of a week.
❖ You can achieve more health benefits if you ramp up your exercise to 300
minutes or more of moderate aerobic activity a week.
Even small amounts of physical activity are helpful, and accumulated activity
throughout the day adds up to provide health benefits.
• Strength training.
❖ Do strength training for all major muscle groups at least twice a week.
❖ Consider free weights, weight machines or activities that use your own body
weight such as rock climbing or heavy gardening.
❖ Or try squats, planks or lunges.
❖ Aim to do a single set of each exercise, using a weight or resistance level heavy
enough to tire your muscles after about 12 to 15 repetitions.

PEPF 02
Gauging Intensity Using your Heart Rate

Another way to gauge your exercise intensity is to see how hard your heart is beating
during physical activity. To use this method, you first have to figure out your maximum
heart rate - the upper limit of what your cardiovascular system can handle during
physical activity.
Maximum Heart Rate (or Max HR or MHR) is the amount of

beats a heart makes in a minute under maximum stress.
Maximum heart rate can vary significantly from person to person.
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.
Once you know your maximum heart rate, you can calculate your desired target heart
rate zone — the level at which your heart is being exercised and conditioned but not
overworked.
Resting heart rate (Normal Heart Rate) is best assessed first
thing the morning before you get out of bed. Be sure you have a
stopwatch or clock nearby that displays time in seconds. Locate
one of the arteries described previously, and simply count the
number of beats (pulses) you feel for one minute.
For most adults, the resulting number is between 60 and 100, but
if your heart rate is lower than 60 or higher than 100 after multiple
resting measurements, you should mention this to your doctor.
Generally it is recommended to have a target heart rate of:

• Moderate exercise intensity: 50% to about 70% of your maximum heart rate
• Vigorous exercise intensity: 70% to about 85% of your maximum heart rate
Note:
If you're not fit or you're just beginning an exercise program, aim for the lower end of
your target heart rate zone. Then, gradually build up the intensity. If you're healthy
and want to exercise at a vigorous intensity, opt for the higher end of the zone.

PEPF 02
Your Target Heart Rate is the recommended number of

beats per minute that a healthy heart in a person of your
age
and gender should have for certain exercise intensities.
Your THR will vary depending on the type of exercise you

are doing and your goals for that activity.
HOW TO CALCULATE TARGET HEART RATE
STEP 1. CALCULATE MAXIMUM HEART RATE (MHR)

Subtract your age from 220 to get your maximum heart rate.
STEP 2. CALCULATE RESTING HEART RATE (RHR)

Make sure you have been seated and at rest for at least 5 minutes before
calculating your RHR. Keep in mind that the best time to measure RHR is as
soon as you wake up in the morning.
Set a timer for 6 seconds, and count the number of times you feel your heart
beat from zero (0) during that time. Record that number as your Resting Heart
Rate (RHR)
STEP 3. CALCULATE HEART RATE RESERVE (HRR)

Subtract your resting heart rate (RHR) from your maximum heart rate (MHR).
Your HRR is that number.
STEP 4. CALCULATE EXERCISE INTENSITY ZONES

Now to get the different zones of Exercise Intensity, you will need to calculate
the various percentages of your HRR and add back in your resting heart rate:
• 50-60% HRR + RHR = Low to low-moderate Intensity
• 60-70% HRR + RHR = moderate intensity
• 70-85% HRR + RHR = moderate high to high intensity
Your target heart rate may be to work at a lower intensity (50-60%) or higher
(up to 85%), depending on the type of exercise you’re doing, your goals, and
your current level of fitness.

PEPF 02
Calculate you THR below:
ELABORATE
ASSESSING BODY COMPOSITION
Many of the body composition assessment techniques available require special

equipment and training. Although more technical assessments do provide more
complete insight, for a general gauge of your personal health, two simple
measurements can provide valuable information—body mass index and waist
circumference.
Body Mass Index
Body mass index (BMI) is a simple test you can complete on your own. The results
are helpful as you monitor your progress toward improved physical fitness. It is a
person's weight in kilograms divided by the square of height in meters.
The body mass index is an attempt to quantify the amount of tissue mass (muscle, fat,
and bone) in an individual, and then categorize that person as underweight, normal
weight, overweight, or obese based on that value.
Commonly accepted body mass index ranges are:

A) Underweight : under 18.5 kg/m2
B) Normal weight : 18.5 to 25 kg/m2
C) Overweight : 25 to 30 kg/m2
D) Obese : over 30 to 39.9 kg/m2
E) Severely Obese : over 40 kg/m2

PEPF 02
Calculate your BMI using the formula above:
Waist Circumference
Another way to estimate your potential disease risk is to measure

your waist circumference. Excessive abdominal fat may be
serious because it places you at greater risk for developing
obesity-related conditions.
Waist circumference can be used as a screening tool but is not

diagnostic of the body fatness or health of an individual.
Measure your waist circumference:
WAIST CIRCUMFERENCE
(in inches and centimeters)
Risk Category Men Women
Very Low Less than 31.5 in. (80 cm) Less than 27.5 in. (70 cm)
Low 31.5 -39.0 in. (80-99 cm) 27.5-35 in. (70-99 cm)
High 39.5 to 47.0 in (100-120 cm) 35.5- 4
Very High Greater than 47.0 in. (120 Greater than 43.0 in (110
cm) cm)
Adapted by permission from Bray, 2004, p. 348.
EVALUATION
1. Compute the BMI of Tony who weighs 57 kg and stands 1.6 m.
__________________________________________________________________
2. Compute Gab’s BMI: Weight – 44 kg; Height – 162 cm.
___________________________________________________________________
3. Compute the BMI and its category: Weight – 64 kg; Height – 163 cm
___________________________________________________________________
4. What is the BMI category of a person who reaches 29.5?
___________________________________________________________________
5. Gina weighs 65 kg and stands 1.5 m. What is her BMI?
__________________________________________________________________________

PEPF 02
REFERENCES
1. American Physical Therapy Association. Physical Activity Readiness

Questionnaire (PAR-Q, PAR-Q+).
Available from https://www.apta.org/patient-care/evidence-based-practice-
resources/test-measures/physical-activity-readiness-questionnaire-par-q-par-
q#:~:text=The%20PAR%2DQ%2B%20is%20a,family%20history%20and%20d
isease%20severity.
2. Warburton DE, Jamnik VK, Bredin SS, et al. Evidence-based risk assessment
and recommendations for physical activity clearance: An introduction. Appl
Physiol Nutr Metab. 2011;36 Suppl 1: S1-2. doi:10.1139/h11-060.
3. Quinn, E. Take the Physical Activity Readiness Questionnaire (PAR-Q). Very
Well Fit. October 18, 2021.
Available from https://www.verywellfit.com/physical-activity-readiness-
questionnaire-3120277.
4. Missouri Department of Health and Senior Services. Nutrition and Physical
Activity. Available from
https://health.mo.gov/living/wellness/nutrition/nutritionphysicalactivity/
5. Felman, A. What to know about exercise and how to start. Medical News Today.
June 27, 2019. Available from https://www.medicalnewstoday.com/articles/153390
6. National Institute on Aging. Real-Life Benfits of Exercise and Physical Activity.
April 03, 2020. Available from https://www.nia.nih.gov/health/real-life-benefits-
exercise-and-physical-activity.
7. Centers for Disease Control and Prevention. Physical Activity. Available from
https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
8. World Health Organization. Physical Activity. Available from
https://www.who.int/news-room/fact-sheets/detail/physical-activity
9. Mayo Clinic. Exercise: When to check with your doctor first.
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20047414
10-11. Bubnis, D. How many calories do you need? December 13, 2017
https://www.medicalnewstoday.com/articles/263028
12 DE Walle, GV. What’s the Difference Between Kcal and Calories? March 8, 2021.
Available from https://www.healthline.com/nutrition/kcal-vs-calories
13 Gavin, M.L. Learning About Calories. June 2018. Available from
https://kidshealth.org/en/kids/calorie.html
14 Convert kcal to cal. Unit Converters. 2002-2023. Available from
https://www.unitconverters.net/energy/kcal-to-cal.htm
15, Uy, J. FDA pushes for calorie labels on food products. Philippine Daily Inquirer.
February 25, 2013. Available from https://newsinfo.inquirer.net/364805/fda-
pushes-for-calorie-labels-on-food-products#ixzz7tFZKJmRa

PEPF 02
16 Department of Health. PINGGANG PINOY: HEALTHY FOOD PLATE FOR

FILIPINO ADULTS. https://doh.gov.ph/node/22
17 Zajac, A. Harris-Benedict Calculator (Total Daily Energy Expenditure)
https://www.omnicalculator.com/health/bmr-harris-benedict-equation3
18 Frothingham, S. What is Basal Metabolic Rate? Healthline. November 12, 2018.
Available from https://www.healthline.com/health/what-is-basal-metabolic-rate
19 Garnet Health. July 1, 2016. Available from
https://www.garnethealth.org/news/basal-metabolic-rate-calculator
20 B.C. and Yukon Faculty. Human Nutrition. Estimated Energy Requirements.
Available from https://pressbooks.bccampus.ca/nutr1100/chapter/estimated-
energy-requirements/
21.Emelda, M. Difference Between BMR and RMR
January 23, 2011. http://www.differencebetween.net/science/health/difference-
between-bmr-and-rmr/
22. Global Rx Ph. Resting Metabolic Heart Rate. September 7, 2017.
https://globalrph.com/medcalcs/resting-metabolic-rate-rmr/
23. Rosenbloom, C. RMR: What Is Resting Metabolic Rate? June 14, 2022.
https://www.verywellfit.com/metabolism-facts-101-3495605
24. Engineering Tool Box. 2003. Heat, Work and Energy. Available from
https://www.engineeringtoolbox.com/heat-work-energy-d_292.html
25.Uel. How to Calculate the Energy Value of Food
https://cz.huel.com/pages/how-to-calculate-the-energy-value-of-food

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Module 2

At the end of the lesson, you are expected to:

III. LEARNING ACTIVITIES

PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PARQ)

If you answered YES to one or more questions, it is recommended that you

If you answered NO to all the PAR-Q questions, you can be

Those with comorbidity must submit a medical certificate to your professor

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PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PARQ)

GENERAL HEALTH QUESTIONS YES NO

If you answered YES If you answered NO

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BEING FIT, ACTIVE AND HEALTHY

Physical activity and nutrition are two lifestyle factors that

Exercise involves engaging in physical activity and increasing

Moderate physical activity is safe for most of you.8 But

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DETERMINING CALORIE NEEDS

There are two types of a calorie:

1 kcal is equal to 1,000 cal.

Energy may also be measured in

1 kcal is equal to 4.18 kJ or 4,184 joules (J)

multiply the number of calories by 4.18.

divide the number of kJ by 4.18.

1. 105 kcal x 4.18 = 438.9 or 439 kJ

2. 439 / 4.18 = 105.02 or 105 kcal

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It is advisable that Filipinos should aim for 500 calories a

BASAL METABOLIC RATE

The Harris-Benedict Equation is a formula that uses

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How can you calculate your BMR?

Step 1: Estimate your Basal Metabolic Rate (BMI)

Step 2: Determine the Harris-Benedict Equation

Lifestyle Activity Physical Activity

Daily Calorie Needs = BMR X PAL

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THE RESTING METABOLIC RATE (RMR)

Resting Metabolic Rate Equation:

Male: (RMR) kcal/day:

Female: (RMR) kcal/day:

Compute your RMR below:

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TOTAL ENERGY EXPENDITURE (TEE)

Thermic effect of food (TEF):

1. A student aged 21 who is 45 kg and 148 cm, the calculation is:

2. A teacher aged 50 who is 62 kg and 151 cm, the calculation is:

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Check this out:

Take a moment to do this calculation based on your

Keep in mind that your final estimate is just that – an estimate.

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DETERMINING NUTRIENT NEEDS

Macronutrients provide slightly different numbers of calories per gram, as follows:

❖ 4 kcal per gram (kcal/g) (17 kJ/g) for protein

That food has around 170 calories in it.

15x4 + 5x4 + 10x9 = 170

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GET INTO THE ZONE

Perhaps the simplest fitness assessment is that of heart

Heart rate naturally increases during exercise. The

As you gain fitness, however, your heart rate will be

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