M4_Q1 HOPE 1.pdf

Health Optimizing Physical Education 1 Quarter 1: Module 4 The Physical Fitness Physiological Indicators  What I Know Instructions: Choose the letter of the best answer. Write your answer on a long-sized bond paper with your complete name, grade and sectio...

Health Optimizing Physical Education 1 Quarter 1: Module 4 The Physical Fitness Physiological Indicators  What I Know Instructions: Choose the letter of the best answer. Write your answer on a long-sized bond paper with your complete name, grade and section, and strand. 1. What does RPE stands for? A. Rate of Physical Exertion C. Rate of Proper Exertion B. Rate of Physical Exercise D. Rate of Perceived Exertion 2. What is your resting heart rate? It is your HR when_________. A. exercising C. Resting B. walking D. Sleeping 3. It is used to measure the intensity of your exercise. A. Rate of Physical Exertion C. Rate of Posture Exposure B. Rate of Physical Exercise D. Rate of Perceived Exertion 4. Heart rate can be monitored by means of ___________________. A. chest and back pulse C. radial and carotid pulse B. brachial and basilic pulse D. aorta and ulnar pulse 5. Exercise should be between _________ of your max HR to maintain or improve cardiovascular fitness. A. 50 – 75 % C. 70 – 80 % B. 60 – 85 % D. 80 – 95 % 6. Refers to the rate or speed of doing physical activities. A. pacing C. working B. speeding D. rating 7. Which of the following is not true about RPE? A. It provides double-checking of heart rate B. Measurement of RPE can be carried out without stopping C. RPE is an indicator of your life span D. It is useful to track workout strength 8. Kate is 17 years old, what is her maximum heart rate? A. 200 bpm C. 202 bpm B. 201 bpm D. 203 bpm 9. How is the RPE scale measured? A. 4 – 19 C. 5 - 10 B. 7 – 30 D. 6 – 20 10. How do you use the RPE scale to work out your HR? A. RPE x10 = your HR C. RPE x30 = your HR B. RPE x20 = your HR D. RPE x40 = your HR 1  The Physical Fitness Lesson 4 Week 7 and 8 Physiological Indicators What I Need to Know At the end of the session, you will be able to: Determine the training intensity using rate of perceived exertion; Implement the created fitness plan; and Appreciate the value of monitoring exercise intensity. What’s In Activity 1: How well you know? Instructions: In your previous lesson, you have differentiated Physical activities at moderate intensity and Vigorous intensity. Let’s see, if you can really identify the following activities below if it is MIPA (Moderate Intensity Physical Activity) and the VIPA (Vigorous Intensity Physical Activity). Write your answer in a long sized bond paper with your complete name year level and section. Tennis Doubles Dancing Shoveling Mowing Lawn Tennis Singles Vacuuming Carrying Heavy Loads Hiking Basketball Game Badminton Recreational MIPA VIPA 1. 1. 2. 2. 3. 3. 4. 4. 5. 5. What’s new? Activity 2: My Heart Went Oops! Instructions: On the blank provided before the number, draw a when the activity is done while your heart is at rest and draw a (( )) if heart is working hard. ____1. Jumping ____6. Step-Ups ____2. Running ____7. Eating ____3. Sleeping ____8. Dancing ____4. Reading Books ____9. Lifting 50kgs. barbel for 5 seconds ____5. In-Love ____10. Boxing 2  Activity 3: What’s the connection? Instructions: Refer your answer/s in Activity 2. 1. Compare how the heart works, if you will perform activity 3,4,5,6,7,8 and the activity 1,2,4,9, & 10? Is there a difference as to the level of intensity? Why? 2. What activities can make your muscles work hard? What Is It Checking your Heart Rate (HR) at rest Monitoring heart rate is important for two things; safety and success. When you keep track of your heart during exercise, you will be able to ensure the safety of your fitness program. Before engaging from any physical activity and while sitting down, count your heart rate at rest. How to monitor you heart rate? There are two ways on how to monitor your heart rate, by means of radial pulse and by means of your carotid pulse. A. Radial Pulse B. Carotid pulse But I rather recommend you to do the radial pulse. Put your timer up to six (6) seconds, as the time started, count your heart beats within that span of time. Then multiply the result by 10 to get the full 60 seconds total heart rate. Total no. of heart beats within 6 seconds x 10 = your total HR Table 1. Resting Heart Rate ratings Heart Rate (bpm) Rating Heart Rate (bpm) Rating 59 Excellent 80–89 Fair 60–69 Good 90 Poor 70–79 Average Using the heart as physiological indicators, maximal heart rate (max HR) is typically used. Exercise should be between 60-85% of your max HR to maintain or improve cardiovascular fitness (60% HR is your moderate intense and 85% is the limit of your vigorous intensity). Rate of Perceived Exertion (RPE). The RPE scale is used to measure the intensity of your exercise. The RPE ratings runs from 6 – 20. The numbers below relate to phrases used to rate how easy or difficult you find an activity. Think of each rating in the RPE as a reflection of your heart rate during the physical activity, that is, when multiplied by 10. This means that an RPE of 6 is about a heart rate of 60 bpm (beats per minute) while RPE of 18 is about 180 bpm. 3 Table 2. Rate of perceived Exertion (RPE) Rate of perceived Exertion (RPE) Rating Description Rating Description 6 14 Very, very light Hard 7 15 8 16 Very light Very hard 9 17 10 18 Fairly light Very, very hard 11 19 12 20 Somewhat hard 13 When using this rating scale, remember to include feelings of shortness of breath, as well as how tired you feel in your legs and overall. A typical way to determine your RPE Try singing or talking while engaged in a physical activity you wanted to rate. If you are still able to sing during physical exertion, then the RPE is probably just between 6-8, however, if you cannot hold a conversation, then the level of effort is high and the RPE is probably between 14-17. Remember that the recommended target level of effort is from 12-16 (120 to 160 bpm) for your health to improve. Why use RPE? It is useful to track workout strength with the RPE scale because: It provides double-checking of heart rate, particularly if the target heart rate zone is estimated from age. Measurement of RPE can be carried out without stopping to "test" it, as is appropriate with monitoring of heart rate. They are free! PACE AND PACING Sometimes refers to the rate or speed of doing physical activities. The purpose of pacing and goal setting (based on FITT principle) is to regulate daily activities and to structure an increase in tolerance through gradually increased activity. Many people forget to pace themselves during certain ‘danger' times. Some examples include: Days when you feel good and you become over-confident in your physical abilities While performing a physical activity that you enjoy When trying to please other people When you are feeling rushed, pressured, or emotionally upset Table 3. Progression of Activity Frequency, Intensity, and Time Based on Fitness Level (Corbin et al, 2008) Low Fitness Marginal Fitness Good Fitness Frequency 3 days a week 3-5 days a week 3-6 days a week Intensity Heart Rate Reserve (HRR) 40-50% 50-60% 60-85% Maximum Heart Rate (max HR) 55-65% 65-75% 75-90% Rate of Perceived Exertion (RPE) 12-13 13-14 14-16 Time 10-30 minutes 20-40 minutes 30-60 minutes 4  What I Have Learned Activity 4: How well you know? 1. Define the following physiological indicators. A. Heart Rate B. Rate of perceived Exertion C. Pace and Pacing 2. Give the importance or benefits of the following physiological indicators. A. Heart Rate B. Rate of perceived Exertion C. Pace and Pacing What I Can Do Activity 5: Fitness Plan Implementation Instructions: 1. Perform your created fitness plan in the previous lesson. (Refer to your week 5 & 6 module, activity 4) 2. Always remember this, “Safety first”, do not perform the workout if you are not in a good condition. You are free to choose the time and day in doing your workout but not later than 6 o’clock in the evening. 3. Fill-in the exercise log before and after of your workout. Use the sample table given on the next page. 4. If you have questions and clarifications, feel free to ask your subject teacher. 5 Name:____________________________________________________ Date: _____________ Grade and Section: __________Schedule of workout (Days & time):______________ Workout Log Week Days and workout record number a. Day & time: _______ a. Day & time: _______ a. Day & time: _______ b. Heart rate (before b. Heart rate (before the b. Heart rate (before the the workout) workout) workout) __________bpm __________bpm __________bpm __________rating __________rating __________rating c. Maximum heart rate c. Maximum heart rate c. Maximum heart rate Week 1 ________bpm ________bpm ________bpm d. RPE (after the d. RPE (after the d. RPE (after the workout) workout) workout) Heart rate: _____bpm Heart rate: _____bpm Heart rate: _____bpm Rating: _______ Rating: _______ Rating: _______ Description: ________ Description: ________ Description: _______ a. Day & time: _______ a. Day & time: _______ a. Day & time: _______ b. Heart rate (before b. Heart rate (before the b. Heart rate (before the the workout) workout) workout) __________bpm __________bpm __________bpm __________rating __________rating __________rating c. Maximum heart rate c. Maximum heart rate c. Maximum heart rate Week 2 ________bpm ________bpm ________bpm d. RPE (after the d. RPE (after the d. RPE (after the workout) workout) workout) Heart rate: _____bpm Heart rate: _____bpm Heart rate: _____bpm Rating: _______ Rating: _______ Rating: _______ Description: ________ Description: ________ Description: ________ a. Day & time: _______ a. Day & time: _______ a. Day & time: _______ b. Heart rate (before b. Heart rate (before the b. Heart rate (before the the workout) workout) workout) __________bpm __________bpm __________bpm __________rating __________rating __________rating c. Maximum heart rate c. Maximum heart rate c. Maximum heart rate Week 3 ________bpm ________bpm ________bpm d. RPE (after the d. RPE (after the d. RPE (after the workout) workout) workout) Heart rate: _____bpm Heart rate: _____bpm Heart rate: _____bpm Rating: _______ Rating: _______ Rating: _______ Description: ________ Description: ________ Description: ________ a. Day & time: _______ a. Day & time: _______ a. Day & time: _______ b. Heart rate (before b. Heart rate (before the b. Heart rate (before the the workout) workout) workout) __________bpm __________bpm __________bpm __________rating __________rating __________rating c. Maximum heart rate c. Maximum heart rate c. Maximum heart rate Week 4 ________bpm ________bpm ________bpm d. RPE (after the d. RPE (after the d. RPE (after the workout) workout) workout) Heart rate: _____bpm Heart rate: _____bpm Heart rate: _____bpm Rating: _______ Rating: _______ Rating: _______ Description: ________ Description: ________ Description: ________ 6  Assessment Instructions: Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper. 1. Kate is 17 years old, what is her maximum heart rate? A. 200 bpm C. 202 bpm B. 201 bpm D. 203 bpm 2. What does RPE stands for? A. Rate of Physical Exertion C. Rate of Proper Exertion B. Rate of Physical Exercise D. Rate of Perceived Exertion 3. Refers to the rate or speed of doing physical activities. A. pacing C. working B. speeding D. rating 4. What is your resting heart rate? It is your HR when_________. A. exercising C. Resting B. walking D. Sleeping 5. How is the RPE scale measured? A. 4 – 19 C. 5 - 10 B. 7 – 30 D. 6 – 20 6. It is used to measure the intensity of your exercise. A. Rate of Physical Exertion C. Rate of Posture Exposure B. Rate of Physical Exercise D. Rate of Perceived Exertion 7. Heart rate can be monitored by means of ___________________. A. chest and back pulse C. radial and carotid pulse B. brachial and basilic pulse D. aorta and ulnar pulse 8. How do you use the RPE scale to work out your HR? A. RPE x10 = your HR C. RPE x30 = your HR B. RPE x20 = your HR D. RPE x40 = your HR 9. Exercise should be between _________ of your max HR to maintain or improve cardiovascular fitness. A. 50 – 75 % C. 70 – 80 % B. 60 – 85 % D. 80 – 95 % 10. Which of the following is not true about RPE? A. It provides double-checking of heart rate B. Measurement of RPE can be carried out without stopping C. RPE is an indicator of your life span D. It is useful to track workout strength 7