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PHYSICAL EDUCATION 1

Welcome to this new learning approach in Physical Education. Let us face the
reality that we need to embrace the world pandemic COVID19 challenge has caused
us, we shall venture other pathways to learning physical education in addressing the
new situation, bearing in mind the outcomes of this course which is personal fitness
performance of moderate to vigorous physical activity in accordance with national and
global recommendation for lifetime health and wellbeing.
This first module is the same across all PE course is designed for an 100%
independent student work.

In this module we give more emphasis to health assessment. Upon

accomplishment of this module the students will be able to:
a. assess one’s health status using the physical readiness questionnaire (PAR-
Q) honestly;
b. compute the body mass index (BMI) and identify body classification;
c. compute the normal heart rate (NHR), maximum heart rate (MHR) and target
heart rate (THR); and
d. analyze and recognize the importance of knowing one’s health status before
participating in any physical activities for safety measures.

WEEK 1

To meet the performance outcome of the course this module guides students
to achieve healthy lifestyle. Regular physical activity is fun and healthy for your
wellbeing. Being active every day is necessary and very safe for your health. Before
participating yourself to a much more physically active activities you need to see to it
that you have consulted your doctor for your own safety. Because your safety is the
teacher’s first concern and anything else second.
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PHYSICAL EDUCATION 1

The subject encourages you to become much

more active in performing varied activities
depending on availability of resources, your own
pace, and time. It is deemed necessary to
assess your health status by answering the
seven questions in the box below. If you are
between the ages of 15 and 69, the PAR-Q will
tell you if you should check with your doctor
before you start.

Activity # 1 PAR-Q

Direction: Answer the following questions with YES or NO. Just highlight the word of your
answer. Be honest in answering the pre-screening activity. Kindly provide documents of your
health concern if possible.

Physical Activity Readiness Questionnaire (PAR-Q) and You

Retrieved from https://geriatrictoolkit.missouri.edu/his/Par-Q.pdf

Instructions: Common sense is your best guide when you answer these questions. Please read the
questions carefully and answer each one honestly:
YES NO
YES NO 1. Has your doctor ever said that you have a heart condition and that you should only do
physical activity recommended by a doctor?

YES NO 2. Do you feel pain in your chest when you do physical activity?

YES NO 3. In the past month, have you had chest pain when you were not doing physical activity?

YES NO 4. Do you lose your balance because of dizziness or do you ever lose consciousness?

YES NO 5. Do you have a bone or joint problem that could be made worse by a change in you
physical activity?

YES NO 6. Is your doctor currently prescribing drugs (for example, water pills) for your blood
pressure or heart condition?

YES NO 7. Do you know of any other reason why you should not do physical activity?
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Reminders:

If YES to one or more questions

• Talk to your doctor by phone or in person

BEFORE you start becoming much more
physically active or BEFORE you have a
fitness appraisal.
• Tell your doctor about the PAR-Q and which
questions you answered YES.
• You may be able to do nay activity you
want- as long as you start slowly and build up gradually. Or, you may need
to restrict your activities to those which are safe for you.
• Talk with your doctor about the kinds of activities you wish to participate in
and follow his/her advice.
• Find out which community program are safe and helpful for you.
NOT to all questions
• If you answered NO honestly to all PAR-Q questions you can be
reasonably sure that you can
o Start becoming much more physically active-begin slowly and build
up gradually. This is the safest and easiest way to go.
Delay becoming much more active:
• If you are not feeling well because of a temporary
illness such as a cold or a fever-wait until you feel
better, or
• If you are or may be pregnant-talk to your doctor
before you start becoming more active.

Take Note:
• If your health changes so that you then answer YES to any of the above
questions. Tell your fitness or health professional.
• Ask whether you should change your physical activity plan.
If you understood and answer the PAR-Q honestly. Then affix your signature below.
Name: Signature: Date:
Parent: Signature: Date:

Note: The information provided in this module will only be used for physical education
purposes.
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After understanding your health condition, it is a good way to gauge your weight is
in healthy proportion to your height. One of the simplest
ways to understand your body classification it is to compute
your BMI, what it’s measuring and why it’s measured. To
understand and determine the health risks, you may face if
it’s outside of the healthy range.

Body mass index (BMI) is a calculation of your size that

takes into account your height and weight. Many doctors and healthcare professionals
assess the general health of patients with the use of BMI as a guide of the overall
status of the patients. At the same manner your BMI data is important in physical
education in setting goals, selecting physical activities that suits to your fitness level
and interest in achieving the course outcomes.

Here is the formula in getting your Body Mass Index (BMI).

You may also use the link to compute your BMI.
https://www.calculator.net/bmi-calculator.html
Activity # 2 BMI
: Compute your BMI and know your body classification. (save a copy of the activity to a
separate sheet and compile for your portfolio)
BMI Formula= WEIGHT [in Kilograms] Example: Weight 30 kg =30kg=
20.83HEIGHT [in Meters]2 Height (1.2 m)2 1.44

BMI = 20.83 is under Normal body classification

Body Classification is determined based on BMI result.

BELOW 18.5 Underweight
18.5 – 24.9 Normal
25 – 29.9 Overweight
30.0 – ABOVE Obese

Compute your BMI to get your body classification based on the scale above.
Weight = = My BMI
Height ( m)2
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Knowing your BMI will give you an idea on your overall fitness level. This will
guide you on what physical activity plan to take and food intake monitoring for healthy
eating(nutrition). Since, the body is the medium in doing all the movements, it is
necessary to understand how our heart works in the effect of physical activity.

The heart is the most important muscle in our body. It

pumps to delivers oxygenated blood throughout the body. It is
made up of cardia muscle. Like all muscles it will become
stronger with use. The heart is strengthened through various
forms of aerobic activities such as brisk walking, running,
swimming, cycling, playing tennis and jumping rope, among
others. Aerobic exercise is the kind of moderate physical activity
the doctors have in mind when they recommend at least 150
Retrieved from
minutes activity per week. As it strengthens, it will become a
more powerful pump that pushes more blood with each beat.
the-heart-of-the-matter

According to Dr. Edward Laskowski an American Board

of Physical Medicine and Rehabilitation certified that “a normal resting heart rate for
adults’ ranges from 60 to 100 beats per minute. Generally, a lower heart rate
at rest implies more efficient heart function and better cardiovascular
fitness” (https://www.mayoclinic.org/expert-biographies/edward-r-laskowski-m-d/bio-
20025114). Hence, it is documented that a “well-trained athlete might have a normal
resting heart rate closer to 40 beats per minute” this only infers that athletes’ normal
heart rate is different from people who are not used to move their body.

Resting heart rate (RHR) is lowered as the heart muscle becomes stronger
and gets better at pumping out more blood per heartbeat. The body needs fewer
heartbeats to pump the same amount of blood. If your heart muscle is weak, it needs
to beat more times to pump the same amount of blood. To improve and maintain the
strength of your heart it is important to participate in regular aerobic exercise. Before
beginning any exercise program, you should consult a doctor to be sure you are in
good health.

Getting your normal heart rate. It is done before doing any

activity, it means getting your heart rate at rest. Here is the step
how to get your normal heart rate.
1. At the wrist, lightly press the index and middle fingers of one
hand on the opposite wrist, just below the base of the thumb.
2. At the neck, lightly press the side of the neck, just below your
jawbone.
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3. Count the number of beats in 15 seconds, and multiply by four. That's

your heart rate.
Retrieved from https://www.health.harvard.edu/heart-health/want-to-check-your-heart-rate-heres-how.
And https://myhealth.alberta.ca/HEALTH/Pages/conditions.aspx?hwid=hw201445

After getting your normal heart rate record it on the space provided.

My NHR =

Here are the steps in calculating your MHR and THR to set Aerobic Pace. Exercise
intensity is measured in two ways. One is how fast your heart beats during an activity.
The other is how difficult you perceive the activity to be.
1. Calculate Maximum Heart Rate (MHR) and your Target Heart Rate (THR) to
determine how fast your heart should beat during aerobic activity.
2. Maximum Heart Rate (MHR) is the “maximum” number of times your heart can
physically beat per minute during exercise.
3. No one should exercise at their MHR, because it is too intense. Instead, it is
best to exercise at a percentage of your maximum heart rate, or target heart
rate (THR).
4. Target Heart Rate (THR) is the point at which you achieve the greatest fitness
benefit.
5. Research shows that the best way to achieve fitness is to perform aerobic
activities within your THR range.
6. Your THR range is between 60 and 80 percent of your maximum heart rate
during 20 to 60 minutes of exercise, 3 to 5 days per week.
7. Sedentary people who are beginning a fitness program at a low level of
intensity, the goal should be to reach your THR range slowly over time.

Target Heart Rate (THR) Worksheet

Retrieved on July 12, 2020 from
https://www.lowell.k12.ma.us/cms/lib/MA01907636/Centricity/Domain/1041/Traget_Heart_Rate_Worksheet.pdf

Aerobic Exercise Guidelines (F.I.T.T. Principle)

1. Frequency (how often?)—at least 3 days per week
2. Intensity (how hard?)—in your personal target heart rate range
3. Time (how long?)—at least 20 minutes
4. Type (what?)—jogging, swimming, bicycling

Here is how to calculate your target heart rate (THR) range…

1) First of all, you need the following data:

a. Maximum Heart Rate (MHR) - (220 – your age = MHR)
My MHR =
For example, if you are 17 years old, your MHR is 203 beats per minute, or 220–17=203.
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PHYSICAL EDUCATION 3

b. Resting Heart Rate (RHR)- (count pulse at rest for 1 minute)

Locate your pulse and count your heart beats.
My RHR =

2) Enter the above data in the following two formulas and solve. The formulas
represent the lower (60%) and upper (85%) limits of your target heart rate
range.
(60%)— - = x .6 = + =
MHR RHR RHR LOWER LIMIT
(85%)— - = x .85 = + =
MHR RHR RHR UPPER LIMIT
3) Enter your target heart rate:
My target heart rate is: to
lower limit upper limit

It is important to know how to measure your heart rate while you are
exercising so that you can be sure that you’re within your THR range
during your aerobic workout. There are devises that could make help
monitor your heart rate such as smart watches and smart cellphones.
But for those do not have and can’t provide one you have to do it
manually.

Here are the steps in measuring your THR and it use.

1. Locate your pulse and count your heart beats.
2. After you have warmed up and have been exercising aerobically for 5 minutes,
lightly place your index and middle fingers on the side of your neck below you
jawbone, or on the inside of your wrist.
3. When you feel a steady pulse, count the number of beats for 15 seconds.
4. Multiply this number by 4 to get your heart rate and number should fall within
your THR range.
5. If it is lower than your THR range, you may need to increase the intensity of
your activity a little or speed up.
6. If the number is above your THR range, you are working out too hard and may
need to decrease your intensity or slow down.

Please Note:
If you are highly active you can adjust the upper limit of your THR to consider, your
higher fitness ability. Do this by multiplying the upper range by .90 (90 %) instead of 85%.
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PHYSICAL EDUCATION 3

Name: Date Complied:

Baseline Data
BMI Body Normal Heart Maximum Target Heart
Classification Rate (NHR) Heart Rate Rate (THR)
(MHR)
60% 85%

On this part, you are to make your reflections based on the guide questions
provided. Make your statement concise and direct to the point.
Activity #4 Answer the following questions.

Reflection:

• Why assess one’s health status before participating any physical

activities?

• Why you need to know your BMI and body classification?

• What will happen to your resting heart rate as your heart gets stronger?
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PHYSICAL EDUCATION 3

References

Caspersen CJ, Powell KE, Christensen GM. (1985). Physical activity, exercise, and
physical fitness: Definitions and distinctions for health-related research. Public
Health Reports 100(2):126–131
https://www.youtube.com/watch?v=4LfANanF0Dg
https://www.youtube.com/watch?v=gIZT0Ew0ugU
https://geriatrictoolkit.missouri.edu/his/Par-Q.pdf
https://www.mayoclinic.org/expert-biographies/edward-r-laskowski-m-d/bio-
20025114
https://www.jcu.edu.au/this-is-uni/articles/exploring-the-heart-of-the-matter
https://www.health.harvard.edu/heart-health/want-to-check-your-heart-rate-heres-
how.
https://myhealth.alberta.ca/HEALTH/Pages/conditions.aspx?hwid=hw201445