8

MAPEH Modules
Quarter 1 – Weeks 1 – 4
8
MAPEH
Quarter 1
Module 2 – Week 2
 PHYSICAL EDUCATION

Lesson Health-Related Fitness: Cardiovascular

1 Endurance

• Undertakes physical activity and physical fitness assessments.

• Sets goals based on assessment results.

One of the important components of health-related fitness is

cardiovascular endurance or also known as cardiorespiratory fitness.
The more efficient your body supplies oxygen to its tissues, the lower
your breathing rate is.
To enable an optimal supply of oxygen to the working muscles,
the person needs to train or participate in activities that will build up the
energy stores needed for sport or any physical activities. Your resting
heart rate is a reliable indicator of cardiovascular endurance and the
baseline measurement for monitoring your workout or any physical
activities. Once you know your resting heart rate, it's time to build or
plan an exercise routine.

What I Know

Matching Type. Match the items in Column A to Column B. Write your answer inside
the box provided before the number.
Column A Column B
1. It is the ability of the heart, lungs,
and blood vessels to supply A. in the morning
oxygen to the working muscle.
2. It is recorded before and after the B. cardiovascular
3-minute step test. endurance
3. This test measures the C. 40 bpm and below
cardiovascular endurance.
4. Resting pulse rate of a very fit D. 3-minute step test
person, like athletes.
5. Best time to get the resting pulse E. pulse rate
rate.
 What’s In

Identify the usual physical activities of your family members. List the important
information regarding the family members in the table provided. Indicate only people in
your actual household. Write your answers in the table.

Activities involved
Occupation /
Family related to the HRF component/s
Age Household
Members occupation / work / involved
Chores
job
Example: drives and sits for 8 cardiovascular
Uncle 37 PUJ Driver hours endurance
muscular strength
1.
2.
3.
4.
5.

What’s New
Your heart is one of the most powerful muscle in your body.
It pumps blood around your body to keep you alive. It shows
how healthy you are. Your pulse rate is worked out on how
many times your heart beats (or pumps) per minute.
The best to take your resting pulse rates before you get out
of bed in the morning. The average person’s resting pulse
is 80 beats per minute. People that are very fit can go down
to 40 beats per minute. Unfit people can go up to 100 beats
per minute. Active pulse rates are taken after exercise. Your
level of fitness is measured by how quickly your pulse rate
returns to normal.
1. Look for a partner (family member, relatives, or a friend) for this activity.
2. Help each other take your resting pulse rate.
3. Do a warm-up you’ve learn from the previous lesson then after that get your
active pulse rate.
4. After a couple of minute take again your resting pulse rate.

How quickly did you recover? If your pulse rate returned to normal after one minute, it
means that you are fit. If it took two minutes, then you know you can get fitter. Fitter
means healthier too.

Now that you have an idea of how fit your heart is, you can make up a mini fitness
routine to do. An effective workout or physical activity is a balance between frequency,
intensity, type, and time (FITT). FITT principles will help you manage your fitness plan,
but always listen to your body to achieve an appropriate balance.
Cardiovascular endurance is the ability of the heart, lungs, and blood vessels to supply
oxygen to your body tissues.

What is it
3- Minute Step test

Purpose: to measure the

cardiovascular endurance
Equipment:
step (12 inches high)
stopwatch
clapper / clicker, metronome with
speaker or any similar device
Procedure:
For the Tester:
a. Stand at least one foot away from the step or bench with trunk erect and eyes
looking straight ahead.
b. The first step of the sequence should be alternate. At the signal “Go” step up and
down the step/bench for 3 minutes at a rate of 96% beats per minute. One step
consists of 4 beats – up with the left foot (ct. 1), up with the right foot (ct. 2), down
with the left foot (ct. 3), down with the right foot (ct. 4) for the first sequence. Then
up with the right foot (ct. 1), up with the left foot (ct. 2), down with the right foot
(ct. 3), down with the left foot (ct. 4) for the second sequence. Observe proper
breathing (inhale through the nose, exhale through the mouth).
c. Immediately after the exercise, stand and locate your pulse and in five (5
seconds), or at a signal, start to get the heart rate.
d. Don’t talk while taking the pulse beat.
e. Count the pulse beat for 10 seconds and multiply it by 6.
For the Partner:
a. As the student assumes the position in front of the step, signal, “Ready” and “Go,”
start the stopwatch for the 3-minute step test.
b. After the test, allow performer to locate his/her pulse in 5 seconds.
c. Give the signal to count the pulse beat.
d. Let the performer count his/her beat for 10 seconds and multiply it by 6.
Scoring – record the 60-secnd heart rate after the activity.

What I Can Do

Activity 1. After you learned the protocols of the 3-minute test, give the test to yourself
and ask assistant from any of the family members. Follow the procedure and safety
measures in conducting your test. Record your beats per minute (bpm) in your physical
fitness score card located in Module 1.
Activity 2. After you learned the protocols of the 3-minute test, give the test to any
member of your family. Follow the procedure and safety measures in conducting your
test. Write your answers in the table.

bpm before the 3- bpm after the 3-

Family Member
minute step test minute step test
 What I Have Learned

▪ What have you notice in your breathing at the same

Answer each time in your pulse rate before and after doing the 3-
based on what minute step test?
you have ▪ Based on the result of the test, how can you improve
learned in the your cardiovascular endurance?
lesson. ▪ What values can you derive from the activity? Explain
your answer.

Assessment

PHYSICAL EDUCATION

1. What is the normal resting pulse rate of a teenage student?

A. 70 bpm B. 75 bpm C. 80 bpm D. 85 bpm

2. What is the suggested height of the step used in 3-minute step test of the
students?
A. 8 inches B. 10 inches C. 12 inches D. 14 inches

3. Which of the following is the ability of the heart, lungs, and blood vessels to supply
oxygen to the working muscle?
A. Body composition C. Flexibility
B. Cardiovascular endurance D. Muscular strength

4. Which of the following is the resting state of unfit individual?

A. 200 bpm and above C. 200 bpm and below
B. 100 bpm and above D. 100 bpm and below

5. What test used to measure the cardiovascular endurance of an individual?

A. Body mass index C. Push up
B. Sit-and-reach D. 3-minute step

MAPEH8-Q1-Week2
Answer Key