HOPE 1

Health Optimizing Physical Education

11
HOPE 1 – Grade 11
Quarter 2 – Module 9: Analyzing Physiological Indicators
First Edition, 2020

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Published by the Department of Education - Schools Division of Pasig City

Development Team of the Self-Learning Module

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Management Team: Ma. Evalou Concepcion A. Agustin
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Norlyn D. Conde EdD (MAPEH/SPA/SPS/HOPE/A&D/Sports)
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 HOPE 1 11
Quarter 2
Self-Learning Module 9
Analyzing
Physiological Indicators
Introductory Message

For the Facilitator:

Welcome to the Health Optimizing Physical Education (HOPE) 1 Grade 11

Self-Learning Module on Analyzing Physiological Indicators!

This Self-Learning Module was collaboratively designed, developed and

reviewed by educators from the Schools Division Office of Pasig City headed by its
Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A.
Agustin, in partnership with the City Government of Pasig through its mayor,
Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K
to 12 Curriculum using the Most Essential Learning Competencies (MELC) in
developing this instructional resource.

This learning material hopes to engage the learners in guided and

independent learning activities at their own pace and time. Further, this also aims
to help learners acquire the needed 21st century skills especially the 5 Cs, namely:
Communication, Collaboration, Creativity, Critical Thinking, and Character while
taking into consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies
that will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them
to manage their own learning. Moreover, you are expected to encourage and assist
the learners as they do the tasks included in the module.
 For the Learner:

Welcome to the Health Optimizing Physical Education 1 Self-Learning

Module on Analyzing Physiological Indicators!

This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning material while being an
active learner.

This module has the following parts and corresponding icons:

Expectations - This points to the set of knowledge and skills

that you will learn after completing the module.

Pretest - This measures your prior knowledge about the lesson

at hand.

Recap - This part of the module provides a review of concepts

and skills that you already know about a previous lesson.

Lesson - This section discusses the topic in the module.

Activities - This is a set of activities that you need to perform.

Wrap-Up - This section summarizes the concepts and

application of the lesson.

Valuing - This part integrates a desirable moral value in the

lesson.

Posttest - This measures how much you have learned from the
entire module.
 EXPECTATION

Learning Competency:

Analyzes physiological indicators such as heart rate, rate of perceived

exertion and pacing associated with MVPAs to monitor and/or adjust participation
or effort.

At the end of this module, learners will be able to:

a. identify the different physiological indicators;
b. interpret the computed target heart rate result; and
c. appreciate the importance of physiological indicators by monitoring the effort
exerted during physical activities.

PRETEST

Encircle the letter of the correct answer.

1. These are the signs that are physiologic in nature or have to do with bodily
processes.
A. Heart rate C. Pace and pacing
B. Physiological indicators D. Rate of perceive exertion
2. It is the other name of heart rate.
A. Pulse rate C. Resting heart rate
B. Rate of perceive exertion D. Reserve heart rate
3. This is an assessment of the intensity of exercise based on how you feel.
A. Heart rate C. Pace and pacing
B. Physiological indicators D. Rate of perceive exertion
4. This refers to the rate or speed of doing physical activities.
A. Heart rate C. Pace and pacing
B. Physiological indicators D. Rate of perceived exertion
5. RHR stands for _____.
A. Recall Heart Rate C. Reserved Heart Rate
B. Receive Heart Rate D. Resting Heart Rate
 RECAP

Group the following physical activities according to intensity, light, moderate

or vigorous intensity.

Running, gardening, dancing, uphill climb, stretching and slow walking

Light Moderate Vigorous

LESSON

In order to achieve your fitness goal, you need to monitor the effort you are
exerting to the physical activity you are doing. Monitoring your effort in the
physical activity helps you know if you are doing low, moderate or vigorous
intensity.
It is important to challenge your body to do more than what you are used to
do for changes to happen. Low intensity exercises take longer period for changes to
happen because the intensity you are exerting is minimal. In order to challenge
your body, you need to sustain moderate to vigorous intensity of physical activity
for improvement to happen.
You will be able to monitor your effort through physiological indicators.
Physiological indicators are those signs that are physiologic in nature or have to do
with bodily processes. These include heart rate, rate of perceived exertion (RPE),
and pacing. Each of these physiological indicators is important. However,
depending on your fitness goal and personal preference, each indicator has its own
advantages.

Heart Rate. Also known as pulse rate. This is the number of times a
person’s heart beats per minute. It indicates the effort your heart is doing based
on the demands you place on your body. The more demanding your physical
activity means that the heart rate is faster.
 Each time your heart beats, it pumps blood into the arteries of your body.
The surge of blood causes a pulse, which is what you feel by holding your fingers
against an artery.

The major arteries that are easy to locate and frequently used to pulse
counts are the radial artery (just below the base of the thumb) and the carotid
artery (just below the side of the jaw).

Radial pulse Carotid pulse

To determine your pulse rate, locate your pulse using your index and middle
fingers. Press gently to feel the pulse. Count the number of beats in 10 seconds and
multiply by 6 to get your number of beats per minute. The 15-second count is also
used by multiplied by 4 to get the number of beats per minute.

The heart rate provides a good indicator of the relative challenge experienced
during physical activity. Using the heart rate as a physiological indicator, maximal
heart rate (HRmax/MHR) is typically used.

Maximal Heart Rate

Maximal heart rate (MHR) is the maximum number of beats of heart in one
(1) minute of effort. Recommendations for physical activity indicate that physical
activities used as exercises should be between 60 to 85 percent of your Maximal
Heart Rate (MHR) to maintain or improve cardiovascular fitness.

To get the Maximal Heart Rate (MHR), subtract the age from 220.

Formula:

MHR = 220 - age

Resting Heart Rate (RHR) is the number of heart beats per minute when at
rest.

Heart Rate Reserve (HRR) is the difference between the Resting Heart Rate
and Maximum Heart Rate. It's used primarily for determining heart rate zones
during exercise, and the amount of cushion in heartbeats available for exercise.

Target Heart Rate (THR) is defined as the minimum number of heartbeats

in a given amount of time in order to reach the level of exertion necessary for
cardiovascular fitness, specific to a person’s age, gender, or physical fitness.

Here are the steps to get your target heart rate.

1. Get the Maximal Heart Rate (MHR)
MHR = 220 – age

Example: If your age is 25 years old, the calculation would be:

220 - 25 = 195 (MHR).

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.

Example: If you have 32 heart beats for 30 seconds, the calculation

would be: 32 x 2 = 64 (RHR)

3. Determine your Heart Rate Reserve (HRR)

HRR = MHR – RHR

HRR = 195 – 64 = 131

4. Calculate the training intensity at 60, and 85 percent. Multiply Heart

Rate Reserve (HRR) by the respective 0.60, and 0.85

a. 60% training intensity = HRR x .60

= 131 x .60

60% training intensity = 78 beats per minute

b. 85% training intensity = HRR x .85

= 131 x .85
85% training intensity = 111 beats per minute

5. Add the Resting Heart Rate (RHR) to all training intensities to get the
Target Heart Rate (THR).

a. THR = 60% Training Intensity + RHR

= 78 + 64
THR = 142

b. THR = 85% Training Intensity + RHR

= 111 + 64
THR = 175

6. Therefore:

Your Target Heart Rate is 60% THR to 80% THR beats per minute
 Answer:
Your Target Heart Rate is 142 to 175 beats per minute

Rate of Perceived Exertion (RPE)

This is an assessment of the intensity of exercise based on how you feel. It

is basically a subjective assessment of effort which ranges from 6 (very, very light)
to 20 (very, very hard) with 1-point increments in between. The target zone for
aerobic activity is 12 to 16.

If you are engaged in physical activity, you rate your effort level based on
how light or how hard you perceive it. A rating of 6 means that your effort level is
“very, very light” while rating of 18 means that your effort is more or less “Very,
very hard”. 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 while an RPE of 18 is about 180 beats per minute. Since
an RPE of 6 means your heart rate is only 60 beats per minute, your physical
exertion is very minimal, while an RPE of 18 means that your heart is doing 180
beats per minute pushing yourself to the limit.

Ratings of Perceived Exertion (RPE)

Ratings Description
6 Very, very light
7
8 Very Light
9
10 Fairly Light
11
12 Somewhat Hard
13
14 Hard
15
16 Very Hard
17
18
19 Very, Very Hard
20

PACE and PACING

These refer to the rate or speed of doing physical activities. This means that
a person can take it slow when engaged in physical activities or do them quickly
depending on the FITT principle.

Pacing allows you to change the way you perform or complete an exercise or
physical activity so that you can successfully see changes. It regulates your
participation in physical activities through gradual and careful introduction of
changes in the physical activity, whether an increase in intensity, frequency, or
participation.

Depending on the fitness level of an individual, pacing may be through

frequency, intensity and time of doing physical activities. The normal frequency
could be 3 to 4 times a week which can be increased or decreased depending on the
changes done in intensity and time. If intensity is increased, frequency and time
could be decreased, or vice versa.

You must be able to pace your participation in physical activities well so that
you will benefit more and you will not get injured. Remember to listen to your body,
so pace yourself if needed.

ACTIVITIES

Activity 1: Compute your Target Heart Rate

1. Get the Maximal Heart Rate (MHR)
Formula:
MHR = 220 – age

Solution:
MHR = 220 – ____

Answer:
MHR = ________

2. Determine the Heart Rate Reserve (HRR)

Formula:
HRR = MHR – Resting Heart Rate (RHR)
(RHR is your pulse rate at rest for 1 minute)
Solution:
HRR = MHR – ________

Answer:
HRR = ________

3. Take 60% and 80% of the HRR

Formula:
a. 60% x HRR
b. 85% x HRR
 Solution:
a. 60% x ____
b. 85% x ____
Answer:
a. 60% = ____
b. 85% = ____

4. Add each HRR to RHR to get the Target Heart Rate (THR)
Formula:
a. THR = 60% HRR + RHR
b. THR = 85% HRR + RHR
Solution:
a. THR = 60% HRR + ___
b. THR = 85% HRR + ___
Answer:
a. 60% THR = ___
b. 85% THR = ___

5. Therefore:
Your Target Heart Rate is 60% THR to 80% THR beats per minute
Answer:
Your Target Heart Rate is _____ to _____ beats per minute

Activity 2: Test the Intensity

1. Perform each activity in one (1) minute then complete the table below:
 March in place
 Jog in place
 Jumping Jack

Describe the March in place Jog in place Jumping jack

activity based on
the following:

How is your pace

and pacing? (slow,
moderate, fast)

Rate the intensity

from 6-20 based
on RPE rating
What is your
Heart Rate while
doing the activity?
Source: Physical Education and Health Teacher’s Guide

WRAP–UP

What did you learn in our lesson today?

Today I learned ___________________________________________________

__________________________________________________________________________________
_________________________________________________________________________________.

VALUING

The lesson in this module, helped me realize that __________________________

___________________________________________________________________________
_____________________________________________________________________________
_________________________________________________________________________________.

POSTTEST

Direction: Encircle the letter of the correct answer.

1. Fingers used to locate pulse.

A. Thumb C. Index, middle and ring
B. Index and middle D. Middle and ring
2. It is the maximum number of beats of heart in one (1) minute of effort.
A. Maximal Heart Rate C. Target zone
B. Target Heart Rate D. Threshold of training
3. To maintain and improve cardiovascular fitness, what percentage of maximal
heart rate is recommended?
A. 50%-70% C. 60%-85%
B. 60%-75% D. 65%-90%
4. It is your pulse rate at rest for 1 minute.
A. Maximal heart rate C. Resting heart rate
B. Rate of perceive exertion D. Reserve heart rate
 5. Based on rate of perceived exertion, what level of effort corresponds to the
rating of 14?
A. Hard C. Very hard
B. Light D. Very light

KEY TO CORRECTION

5. D 5. A
4. C 4. C
3. D 3. C Vigorous intensity – running and uphill climb,
2. A 2. A Moderate – gardening and dancing,
1. B 1. B Light - stretching and slow walking
Pretest Posttest Recap

R E F E R E N CE S
Books

Department of Education. Physical Education and Health Teacher’s Guide.pp 41-

46.(2016).Philippines

Urbiztondo, Mangubat, et al. HOPE 1:Health Optimizing Physical Education.

Philippines. Finess. (2016). p.128. Vibal Group Inc. Philippines.

Internet

Bitmoji
Bhattacharya, C. How to Determine Your Maximum Heart Rate. (2015, August 8)
Retrieved from https://www.dignityhealth.org/articles/how-to-determine-
your-maximum-heart-
rate#:~:text=The%20Karvonen%20formula%20is%20your,220%20%2D%2050
%20%3D%20170%20for%20HRmax Accessed August 5, 2020
New Feel-Decathlon. How to Evaluate Your Maximum Heart Rate (MHR)? Retrieved
from https://www.newfeel.co.uk/advice/how-evaluate-your-maximum-heart-
rate-mhr-
a_13102#:~:text=Maximum%20heart%20rate%20is%20the,This%20is%20the
%20procedure. Accessed August 5, 2020

PAI Health. How to Calculate Your Heart Rate Zones. Retrieved from
https://www.paihealth.com/blog/calculate-heart-rate-
zones.htm#:~:text=GET%20YOUR%20HEART%2DRATE%20RESERVE,in%20
heartbeats%20available%20for%20exercise. Accessed August 5, 2020

University of Iowa Hospitals & Clinics. Target Heart Rate for Exercise. Retrieved
from https://uihc.org/health-topics/target-heart-rate-
exercise#:~:text=Target%20heart%20rate%20is%20defined,%2C%20gender%
2C%20or%20physical%20fitness. Accessed August 11, 2020