Republic of the Philippines

Department of Education
Region No. VIII (Eastern Visayas)
Division of Leyte

GRANJA KALINAWAN NATIONAL HIGH SCHOOL

Jaro, Leyte
ACTIVITY SHEET 4(Third Quarter) Week 4
PHYSICAL EDUCATION AND HEALTH
Note: Please do not write anything on the activity sheet. Write your answers on a separate sheet of paper.
Name: ___________________________________ Grade & Section: _____________
Address: _________________________________Cellphone Number: _________________ Date: ________________

Learning Competency:Analyze physiological indicators such as heart rate,rate perceived exertion and pacing associated with MVPAs to monitor
and/or adjust participation effort. (PEH12/11FH-lk-t-10)
Learn:
Understanding exercise intensity
When you’re doing the activity. Such as walking or bilking, exercise intensity correlates with how hard activtty feels to you. Exercise intensity
is also shown in your breathing and heart rate, whether you’re sweating and how tried your muscles feel.
There are two ways to measure exercise intensity:
 How you feel. exercise intensity is a subject’s measure of how hard physical activity feels to you while you’re doing it—your perceived
exertion, your perceived exertion level may be different from what someone also feels doing the same exercise. For example, what feels to
you like a hard run can feel like an easy workout to someone who’s more fit.
 Your heart rate. your heart rate offers a more objective look at exercise intensity. In general, the higher your heart rate during physical, the
higher your exercise intensity.
It is important that you monitor your fitness improvement since these will eventually dictate your progression.
1.Heart rate-is the speed of the heartbeat measured by the number of contractions of heart per minute.
2.Rate perceived exertion- is how hard you feel like your body is working.
3.Pacing-the act or process of regulating or changing the timing or intensity of cardiac contractions.
4.Maximal heart rate -this is the average maximum number of times your heart should beat per minute during exercise.
5.Training intensity-is the amount of effort you are putting in to whatever exercise you are doing.
6.Target hear rate-is generally expressed as a percentage (usually between 50 percent and 85 percent) of your maximum safe
heart rate.
7.Resting heart rate-pulse, is the number of times your heart beats per minute when you’re at rest.

How to get your target heart rate:

1.Estimate your maximal heart rate (max HR/MHR) according to the following formula:
maxHR/MHR=207-(0.7 x age)
2.Check your resting heart rate (RHR) sometime in the evening after sitting quietly for 15 to 20 minutes. You may take your pulse for 30
seconds and multiply by 2, or take it for a full minute.
3.Determine heart arte reserve (HRR) using this formula:
HRR=MHR-RHR
4.Calculate the training intensity at 30,40,60, and 85%. Multiply HRR by the respective 0.30,0.40,0.60, 0.85 and then add the HRR to all
four training intensities. Example:
60% Training Intensity= HRR x 0.60 + RHR
Solution:
Age -15
RHR-60
80%=HRR x 0.80 + 60 APPLY:
T.I(Training Intensity)-60 % t0 80%
=137 x 0.80 + 60 Directions: Find the target heart rate by following
MHR= 207-(0.7 x 15)
=109.6+ 60 the formula.
=207-10.5
=169.6 1.Age-17
=196.5
RHR-60
MHR =197 =170 T.I-60% to 80 %
HRR=MHR-RHR
=197-60 Final Answer:142 to 170 beat per 2.Age-19
HRR =137
minute RHR-60
60 %TI=HRR x 0.60 + RHR
T.I-50% to 70%
=137 x 0.60 +60
=82.2 + 60
=142.2
=142