ENGAGE IN MODERATE TO VIGOROUS PHYSICAL

ACTIVITIES (MVPAS) FOR AT LEAST 60 MINUTES

MOST DAYS OF THE WEEK IN A VARIETY OF
SETTINGS IN-AND-OUT OF SCHOOL
MODERATE PHYSICAL ACTIVITIES

▪an activity that requires moderate

amount of effort and noticeably
accelerates the heart rate.
VIGOROUS PHYSICAL ACTIVITY
▪ an activity that requires a large
amount of effort that causes rapid
breathing and substantial increase in
heart rate.
PHYSIOLOGICAL
INDICATORS
 PHYSIOLOGICAL INDICATORS

1. RESTING HEART RATE (RHR)

2. BLOOD PRESSURE MEASUREMENT
3. RATE OF PERCEIVED EXERTION (RPE) –MEASURES

EXERCISE INTENSITY
4. PACING - RATE OR SPEED OF DOING PHYSICAL
ACTIVITIES
 HOW DO YOU ASSESS YOUR
FITNESS LEVEL?

RESTING HEART RATE – THE NUMBER OF TIMES YOUR

HEART BEATS PER MINUTE WHEN YOU’RE AT REST.

60 – 100 BEATS MINUTE (BPM) IS NORMAL.

FOR MODERATE-INTENSITY PHYSICAL
ACTIVITY
TARGET HEART RATE – BETWEEN 64% AND 76% OF YOUR
MAXIMUM HEART RATE.

HOW TO ESTIMATE MAXIMUM HEART RATE?

220 CONSTANT – AGE = BEATS PER MINUTE (BPM)

EX. 220-50= 170 BEATS PER MINUTE. WHAT WOULD BE
THEIR LEVELS IN 64% AND 76%?

*64% LEVEL: 170 X .64 = 109 BPM

*76% LEVEL: 170 X .76 = 129 BPM
FOR VIGOROUS –INTENSITY PHYSICAL
ACTIVITY
77% AND 93% LEVEL

EXAMPLE: 220-50=170 BPM

* 77% LEVEL: 170 X .77 = 130.9 BPM

* 93% LEVEL: 170 X .93 = 158.1 BPM