SAINT JOSEPH ACADEMY

OF SAN JOSE, BATANGAS INCORPORATED

JUNIOR HIGH SCHOOL DEPARTMENT

MODULE NUMBER: 3 FIRST QUARTER

Date: S.Y. 2023 – 2024
CLASS NAME: GRADE and SECTION:
NUMBER: _________________________________Grade 12-
________ ___________ ABM/HUMSS/STEM
SUBJECT:
P.E & TEACHER: Mrs. Josefina Morales
CONTACT NUMBERS:
09292437330
Health
SJA Vision Statement SJA Mission Statement

The SJA Administrators, faculty and staff join
hands with the parents, alumni and its allies in
creating an educational environment that will develop
in its learners the 21st century skills necessary to
improve literacy, scientific and technical potentials that
embodies love, loyalty and hope for the family, school,
community and country.
The SJA, a recognized institution of learning
commits itself for the upliftment, development, and
integral growth of its learners. SJA provides learners a
well-rounded education that will maximize their 21st
century skills and develop their total personality to
prepare them for higher educational pursuits and global
competitiveness.

SJA Philosophy Statement

Saint Joseph Academy is a highly respected non-sectarian secondary institution dedicated to impart to the
students the respect in the individual needs of themselves and others. Thus, SJA believes that every student has
the right to learn and get a quality education.

SJA Goals and Objectives

Accepting its role as the second home of its students, SJA endeavors to:

mold its students to be God-loving and God-fearing, in imitation of the virtues of St. Joseph while respecting all
religious beliefs existing in the community.
direct the minds of students to become productive citizen with positive Filipino values, developing in them love
of family, community and country.
strengthen the school-community relations through extension programs
stimulate in each student a desire to maximize his own talent

SJA Core Values

S – Simplicity and Self Discipline (Kasimplehan at Disiplinang Pansarili)

J – Justice (Hustisya)
A – Acceptance and Asssertiveness (Pagtanggap at Pagtitiwala)
E – Excellence and Enthusiasm (Kahusayan at Kasipagan)
R – Rapport and Respect (Pagkakaisa at Paggalang)

- - - - - A STUDENT’S PRAYER - - - - -
Lord Jesus, I dedicate myself to you as a student
Thank you for all your blessings and graces, thank you for my parents, teachers, classmates and my school.
Enlighten me to realize the importance of education.
Always be there to guide me to overcome my faults, failures and frustrations that I may become more pleasing to you.
Cast out all evil spirits from me and all my educational materials and other elements that I may encounter during my
student life.
Help me to learn the right values and be able to achieve my goals in life.
Mold me in my growing years to develop my god –given skills and talents.
Empower me with the “gifts of the holy spirit” especially the gift of wisdom, knowledge and love.
I ask these in the mighty name of Jesus through the powerful intercession of Mama Mary.
Yes, Lord Jesus, teach me for you are the greatest teacher. Page 1
Amen.
 SAINT JOSEPH ACADEMY
OF SAN JOSE, BATANGAS INCORPORATED
JUNIOR HIGH SCHOOL DEPARTMENT

PHYSIOLOGICAL INDICATORS

CONTENT STANDARD

The learner demonstrates understanding of dance in optimizing one’s health; as requisite for physical
activity assessment performance and as career opportunity.

PERFORMANCE STANDARD

The learner leads dance events with proficiency and confidence resulting in independent pursuit and in
influencing others positively.

LEARNING COMPETENCY

Analyzes physiological indicators such as heart rate, rate of perceived exertion and pacing associated with
MVPA’s to monitor and/or adjust participation or effort.

INSTRUCTION/DELIVERY

In this lesson you will know and understand the following:

Meaning of MHR, RHR and RR.
Computation of MHR and RR.

Before we start our discussion, let us first check your heart rate.
Checking your heart regularly will help you determine if you were in
good condition or not.
Below is the proper way in checking your heart rate or pulse rate.

To check your pulse, you’ll be finding the radial artery.

Place your pointer and middle fingers on the inside of your opposite
wrist just below the thumb.
Don’t use your thumb to check your pulse, as the artery in your thumb
can make it harder to count accurately.
Once you can feel your pulse, count how many beats you feel in 15
seconds.
Multiply this number by 4 to get your heart rate. For instance, 20 beats Page 2
in 15 seconds equals a heart rate of 80 beats per minute (bpm).
 SAINT JOSEPH ACADEMY
OF SAN JOSE, BATANGAS INCORPORATED
JUNIOR HIGH SCHOOL DEPARTMENT

What you should know

Heart rate is a measurement of how many times your heart beats in one minute.
Resting heart rate is how many heart beats you have per minute when you aren’t exercising
or otherwise under stress. Resting heart rate can be an important measure of the health of
your heart muscle.
Learning Activities
It’s helpful to be able to check your own heart rate for your general health, when exercising,
or if you experience symptoms such as dizziness.

Your age and fitness level have a big impact

on your resting heart rate. All of the following
can also affect your heart rate:

 temperature
 body position, such as lying, sitting, or
standing
 emotional state
 caffeine intake
 certain medications
 underlying heart or thyroid conditions

Resting Heart Rate (RHR)

A normal resting heart rate can range anywhere from 60 to 100 beats per minute. The best
time to take your RHR is first thing in the morning when you wake up.
Maximum Heart Rate
The easiest and best-known method to calculate your maximum heart rate (MHR) is to use
the formula MHR = 220 – Age Evidence from USA researchers, Jackson et al. (2007)
identified the following formula as more accurately reflecting the relationship between age
and maximum heart rate. MHR = 220 - age
Recovery Rate (R-R)
Typically, you need to work about 8-12 minutes, that's how long it usually takes to get your
pulse going very quickly and to get to the point of maximal exhaustion.
You’d expect heart rates to rise from about 60 or 70 at rest to about 170 / 190 at peak
exercise. Your recovery heart rate, which you should take one minute after you stop
exercising, indicates how quickly you have recovered from an exercise session.
Physically fit persons generally recover more rapidly because their cardiovascular systems
are more efficient and adapt more quickly to the imposed demands.

Page 3
 SAINT JOSEPH ACADEMY
OF SAN JOSE, BATANGAS INCORPORATED
JUNIOR HIGH SCHOOL DEPARTMENT

The recovery heart rate really has two decreasing phases:

the first minute after exercise, during which the heart rate drops sharply, and
the resting plateau, during which the heart rate gradually decreases.

The resting plateau may last as much as one hour after exercise.

Five minutes following exercise, the heart rate should not exceed 120 beats per minute.

After 10 minutes, the heart rate should be below 100 beats per minute.

The heart rate should return to its pre-exercise rate approximately 30 minutes after the exercise
session.

However, the initial sharp drop in the heart rate that occurs one minute after the exercise is the most
meaningful indicator of fitness.

To determine your rate of recovery, use the following formula:

Recovery heart rate = (exercise heart rate - recovery heart rate after 1 minute) / 10

Monitor your exercise pulse immediately at the end of your exercise.

Exactly one minute after the exercise, take your pulse again.
Subtract the one-minute recovery rate from the exercise heart rate and
divide this figure by 10.
The higher the number for the recovery rate, the more quickly your heart has recovered from
the exercise.

Use the following table to evaluate your recovery rate:

Poor less than 2

Fair 2 - 2.9

Good 3 - 3.9

Excellent 4 - 5.9

Outstanding above 6

Activity: Testing Heart Beat

A. Get your Resting Heart Rate in one minute

B. Compute your Maximum Heart Rate

C. Perform exercise/dance for at least 10 minutes

D. Get your heart rate after the exercise (1 minute)

E. Compute your recovery heart rate.

F. Discuss the changes occur in your body before and after the exercise. (minimum of 3
sentences. Page 4
 SAINT JOSEPH ACADEMY
OF SAN JOSE, BATANGAS INCORPORATED
JUNIOR HIGH SCHOOL DEPARTMENT

REFERENCES for this LESSON

 FIT FOR LIFE (The K to 12 Physical Education and Health Textbook) – Phoenix

Book

Publishing House

Electronic Sources
 https://www.healthline.com/health/how-to-check-heart-rate
 https://www.slideserve.com/jemima/physiological-indicators-and-what-they-tell-us-about-
physical-fitness
 https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/heart-rate/faq-
20057979#:~:text=To%20check%20your%20pulse%20at,calculate%20your%20beats
%20per%20minute.
 https://www.deschutes.org/sites/default/files/fileattachments/health_services/page/
13161/charts_fillable.pdf

Congratulations! You have completed this

HONOR CODE
module.
HONOR CODE
As a learner,______________________________________ As a parent/guardian, ____ ________________, I
of Saint Joseph Academy of San Jose, Batangas understand the eligibility requirements for me to take part in
Incorporated: providing academic assistance and support to the learner
mentioned above.
I will conduct myself with integrity and honesty in all matters.

I will demonstrate respect and responsibility in all of my
actions.
I will uphold the values of active citizenship and abide by the
expectations set forth in the Academicians’ Handbook.
I submit myself to monitor the honesty, integrity and
discipline while doing and performing the assigned task to my
child/children.
I make this pledge in the spirit of HONOR and TRUST.

I make this pledge in the spirit of HONOR and TRUST.

________________ ____________________________
_________________ _________________________ Date Signature of Parent/Guardian
Date Signature of Learner over Printed Name
over Printed Name

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