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    HOPE Mod4 Celocia

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    Christian Celocia
    1. The document provides information from a physical education module, including pre-tests on anatomy, activities to measure heart rate from different locations on the body, and assessments of exercise intensity. 2. The activities show that the student's heart rate varies based on the location measured, with rates from the neck being the highest. 3. Further assessments and calculations help the student determine target heart rate zones for moderate and vigorous exercise based on their age and resting heart rate. Logs are also provided to track daily exercises and heart rates.

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    HOPE Mod4 Celocia

    Uploaded by

    Christian Celocia
    650 views9 pages
    1. The document provides information from a physical education module, including pre-tests on anatomy, activities to measure heart rate from different locations on the body, and assessments of exercise intensity. 2. The activities show that the student's heart rate varies based on the location measured, with rates from the neck being the highest. 3. Further assessments and calculations help the student determine target heart rate zones for moderate and vigorous exercise based on their age and resting heart rate. Logs are also provided to track daily exercises and heart rates.

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    Hahaaj

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    1. The document provides information from a physical education module, including pre-tests on anatomy, activities to measure heart rate from different locations on the body, and assessments of exercise intensity. 2. The activities show that the student's heart rate varies based on the location measured, with rates from the neck being the highest. 3. Further assessments and calculations help the student determine target heart rate zones for moderate and vigorous exercise based on their age and resting heart rate. Logs are also provided to track daily exercises and heart rates.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    650 views9 pages

    HOPE Mod4 Celocia

    Uploaded by

    Christian Celocia
    1. The document provides information from a physical education module, including pre-tests on anatomy, activities to measure heart rate from different locations on the body, and assessments of exercise intensity. 2. The activities show that the student's heart rate varies based on the location measured, with rates from the neck being the highest. 3. Further assessments and calculations help the student determine target heart rate zones for moderate and vigorous exercise based on their age and resting heart rate. Logs are also provided to track daily exercises and heart rates.

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    Christian H.

    Celocia STEM 12 COGNIZANCE


    Physical Education and Health 4
    Hope Module 4

    PRE-TEST
    1. Temporal
    2. Carotid
    3. Brachial
    4. Femoral
    5. Radial
    6. Popliteal
    7. Dorsalis Pedis

    Jumpstart
    Activity I: THE BEAT GOES ON
    A. Your prediction
    I think I will have 70 pulse beats in one minute. Do you think your heartbeat will
    be the same for each activity below? NO (answer: YES or NO)

    B. Count the number of your heartbeats in one minute on each location.


    Your Name Measurement Measurement Measurement Measurement
    of pulse from of pulse from of pulse from of pulse from
    neck(BPM) wrist (bpm) temple(bpm) temple while
    walking(bpm)

    Christian H. 75 beats per 71 beats per 71beats per 78 beats per


    Celocia minute minute minute minute

    C.1 Compare the results of your pulse beat. What are your observations based on
    the results?
    - My pulse has a different count of beats per minute based on where it is measured.

    C.2 What are some other ways to check your pulse beat with accurate result?
    - On the left side of my chest, closest to my heart.
    Activity II: I HEAR THE BEAT OF MY HEART!
    A. B.
    5-I 1. A
    1 - II 2. D
    2 - III 3. C
    3 - IV 4. C
    4-V 5. D

    Activity III: MY HEART BEATS!


    A.
    1.) 6 x 10
    Result: 60 bpm

    2.) 10 x 6
    Result: 60

    3.) 15 x 4
    Result: 60

    B.
    Age RHR Target RHR Reflection/Recommendation
    My RHR is very normal for
    18 60 Excellent my age. I should engage
    more than I used to do in
    physical activities in order to
    have lower rate of heart
    disease and stroke.

    Activity III: RAISING MY HEART RATE


    A.
    1. Jogging in place (20 sec.)
    102 bpm
    2. Jumping jacks (20 times)
    112 bpm
    3. Step-ups (20 sec.)
    120 bpm
    4. Sprinting for (20 seconds)
    125 bpm
    5. Push ups (5x)
    120 bpm
    B.
    Task Heart Rate
    Sprinting for (20 seconds) 125 bpm
    Push ups (5x) 124 bpm
    Step-ups (20 sec.) 122 bpm
    Jumping jacks (20 times) 112 bpm
    Jogging in place (20 sec.) 102 bpm

    Explore
    Assessment I
    Activity Level of Exertion Description
    Household chores Level 1: I sweep and mop the floor
    Very Light everyday and get sweaty
    Effort during and after
    Walking with the dogs out Level 3: I usually take them out for
    Moderate 20 minutes on 3PM in the
    Effort afternoon when the sun
    doesn't hurt that much, It
    didn't give me sweat that
    much but it's kinda tiring
    Motor wash Level 3: Our scooter gets dirty so
    Moderate much so sometime, I
    Effort have to wash it for like
    twice a week for 2
    minutes
    Dancing Level 4: I have a habit of dancing
    Vigorous while playing loud music
    Effort within our home. It takes
    an hour for me to dance.
    I'm out of breath
    sometimes because I've
    been having too much
    fun.
    Workout Level 5: Every time I do my
    Maximum workout routine I always
    Effort put all my maximum effort
    to each type of workout to
    execute it properly. After
    more than an hour of
    doing this physical
    activity, I can always feel
    the extreme exhausted to
    all parts my body.
    Assessment II

    Direction: Choose activities that tend to increase your pain or fatigue

    Activity 1: Planking
    Activity 2: Curl Up
    Activity 3: Waxing the floor

    1. Decide how many minutes of activity and how many minutes of rest
    you will do the activity.
    - I perform planking for 1 minute daily, curl up for 16 counts good for 3
    repitition and waxing the floor for almost an hour.

    Assessment II
    Activity 1 Activity 2 Activity 3

    Task Jogging Dancing Workout

    Active 25 minutes 20 minutes 30 minutes


    Goal:
    Rest Goal 15 minutes 15 minutes 15 minutes

    Day 1 20:15 (1) 25:15 (1) 20:15 (1)


    Okay Okay Okay
    Day 2 20:15 (2) 25:15 (2) 20:15 (2)
    Rested Rested Rested
    Day 3 20:15 (3) 25:15 (3) 20:15 (3)
    Good job! Good job! Good job
    Day 4 30:15 (1) 30:15 (1) 25:15 (1)
    Tired Tired Tired
    Day 5 30:15 (2) 30:15 (2) 25:15 (2)
    Better Better Better
    Day 6 30:15 (3) 30:15 (3) 25:15 (3)
    Satisfied Satisfied Satisfied
    Day 7 40:15 (1) 40:15 (1) 30:15 (1)
    Jogging is over Dancing is Workout
    performed completed
    Overall Increasing (13) Increasing(13) Increasing(13)

    DEEPEN

    Activity I. MY MODERATELY INTENSE EXERCISE


    Step 1
    a. 0.7 x 18 y/o (age) = 13
    b. 208 – 13 (answer to a.) = 195

    Step 2
    195 (Step 1) – 60 bpm (Resting Heart Rate) = 135

    Step 3A: Minimum heart rate


    135 (Step 2) x 0.40 = 54
    Step 4A
    60 (Resting Heart Rate) + 54 (Step 3.A) = 114

    Step 3B
    135 (Step 2) x 0.55 = 74

    Step 4B: Maximum heart rate


    60 (Resting Heart Rate) + 114 (Step 4 ) = 174

    For moderately intense exercise, my exercise heart rate should be:


    54 bpm to 174 bpm

    Activity II. MY VIGOROUSLY INTENSE EXERCISE


    Step 1
    a. 0.7 x 18 y/o (age) = 13
    b. 208 – 13 (answer to a.) = 195

    Step 2
    Step 1) 195 - resting heart rate 60 bpm = 135

    Step 3A: Minimum heart rate


    Step 2) 135 x 0.50 = 68

    Step 4A
    Resting heart rate 60 + Step 3.A 68 = 128
    Step 3B
    Step 2) 135 x 0.85 = 115

    Step 4B: Maximum heart rate


    Resting heart rate 60 + Step 4 128 = 188

    For VIGOROUS intense exercise, my EXERCISE HEART RATE should be:


    68 bpm to 188 bpm

    Activity III. EXERCISE LOG

    Days Exercises HR (bpm) Time


    (hours: min)
    Mon Morning Cleaning my 60 bpm to 177 20 mins
    room bpm
    Afternoon Workout 65 bpm to 188 20 mins
    bpm
    Tue Morning Folding 55 bpm to 124 20 mins
    clothes bpm
    Afternoon Workout 68 bpm to 189 20 mins
    bpm
    Wed Morning Walking 60 bpm to 173 15 mins
    bpm
    Afternoon Workout 68 bpm to 188 20 mins
    bpm
    Thu Morning Cycling 69 bpm to 188 20 mins
    bpm
    Afternoon Cooking 54 bpm to 178 30 mins
    bpm
    Fri Morning Zumba 54 bpm to 203 30 mins
    bpm
    Afternoon Workout 68 bpm to 188 25 mins
    bpm
    Sat Morning Washing 54 bpm to 174 20 mins
    clothes bpm
    Afternoon Workout 68 bpm to 188 25 mins
    bpm
    Sun Morning Cleaning room 54 bpm to 174 15 mins
    bpm
    Afternoon Yoga 54 bpm to 159 30 mins
    bpm

    B. Reflection:
    Name the first three (3) activities that raised your heart rate.
    1. Jogging
    2. Workout
    3. Push ups

    C. Give three importance of engaging in various activities with different levels of


    exertion.
    - •enhance your capacity
    • improves breathing
    • healthy

    GAUGE
    B.
    1. What is your level of Exertion after you engage in physical activities? Refer to the
    RPE chart below.
    - 17 – Very hard

    2. What is your estimated heart rate (bpm) based on the RPE scale?
    - 170 beats per minutes

    3. If you feel that your RPE is below 12, what does it imply? What will you do to
    improve your intensity level of performance?
    - My Borg’s Rating of Perceived Exertion (RPE) is in moderate intensity zone and in
    order to reach the high Scale I should put a schedule of some vigorous intense
    exercise to my workout plan.

    4. If you feel that your RPE is above 19, what does it imply? Are you going to
    increase or decrease your resistance? Why?
    - If I feel that my RPE is above 19, I'm at maximum exertion, which means my efforts
    are really high compared to normal people. I'll stick to my workout routine to keep my
    physical and mental wellness in shape.

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