Handous PE11

Health Optimizing Physical Education 1
Handouts
Lesson 2: Frequency, Intensity, Time, Type

I. F.I.T.T. principle is one of the foundations of exercise. It is a set of course of action that assists in setting up
a workout routine to go with your targets and fitness level. At the same time, it helps you maximize and get the
most out of your exercise program.
1. Frequency: • How regularly you work out • How often the exercise is performed
2. Intensity: • How tough you work during work out • How much effort has been exerted during the exercise
A. The aerobic system provides energy for low to medium-intensity activities that last anywhere from two
minutes to a few hours.
B. The anaerobic lactic (AL) system (also known as fast glycolysis) provides energy for medium to high-
intensity bursts of activity that lasts from 10 seconds to a max of approximately 90 seconds.
C. Anaerobic A-Lactic (ATP-CP) Energy System - is a dominant source of muscle energy for high intensity
physical activities. It provides high bursts of start up energy that lasts around ten seconds or less.
3. Time: • How long you exercise • How long an Activity will last per session
4. Type: • The kind of movement you are doing • The kind of exercise a person should settle to achieve a fitness
goal
Each workout or exercise session should begin with a warm-up and end with a cool-down. Generally, rest and
recovery are as important as the actual physical activity and exercise.
Warm-up - To prepare the body and mind for movement, warm-up activities are crucial parts of any exercise
routine or sports training. It should be composed of light physical activity for five to ten minutes of exercise such
as walking, slow jogging, knee lifts, arm circles, or trunk rotations.
The following must be considered to ensure safety:

• Know how to calculate target heart rate zone.
• Know how to monitor intensity (Ex. Talk test, rate of perceived exertion, heart rate monitors).
• Include a variety of activities to avoid overuse injuries or to prevent boredom.
• When increasing the intensity or duration of exercise, keep in mind the 10 percent rule.
Include a cardiorespiratory cool-down. This could be accomplished by simply walking slowly for five to ten
minutes.
A. Overload
- The overload principle relies on the premise that to improve, the muscle must produce work at a level that is
higher than its regular workload. This states that to produce fitness and health benefits through physical activity,
the body should do more than it normally does. Increased demand on your body-overload-forces it to adapt to
the changing physical activities. The principle of overload says that the various systems of the body will become
stronger and will function better if increased demands are placed upon them. The body will adapt to these
increased demands. However, the amount of overload needed varies with each individual.
B. Progressive
- For a program to achieve more gains, it must be progressive. This means that as the body adapts to the initial
overload, the overload must be adjusted and increased gradually. The principle of progression states that the
amount and intensity of your exercise should be increased gradually. Remember, sudden change of activities
might result to injury.
C. Specificity
- The principle of specificity states that the exercise you perform determines the particular benefit you receive.
Different kinds and amounts of activity produce very specific and different benefits. The principle of specificity
means you must do specific exercises to improve specific components of physical fitness in specific body parts.
II. HEART RATE MESUREMENT
Your heart or pulse rate is the number of times your heart beats per minutes. Normal heart rate depends from
person to person. Knowing yours can be essential heart healthy measures. As a person ages, changes in the rate
and regularity of one’s pulse can vary and may mean a heart condition or other state that needs to be addressed.
Heart rate is extensively used as an indicator or a gauge of aerobic exercise intensity and is helpful in creating
aerobic exercise prescription. Heart rate is helpful from a psychological viewpoint as an indicator of aerobic
exercise intensity and aerobic or cardiovascular fitness. (Alave et al.)
Lesson 3: Moderate to Vigorous Physical Activities (MVPAs)

Medical and health experts suggest that children and youth take part in at least 60 minutes of physical activity
every day and that a range of such activities be offered to them to guarantee that they enjoy doing it.
Intensity refers to the rate at which the activity is being performed or the extent of the effort necessary to carry
out an action or exercise.
Moderate- intensity physical activity
- On a range comparative to an individual’s personal ability, moderate intensity physical activity is typically a
five or six on a scale of 10. As a rule of thumb, if you are doing moderate- intensity activity, you can talk, but
would not be able to sing you much-loved song through the activity. You are working hard enough to increase
your heart rate.
Vigorous-intensity physical activity
- On a range comparative to an individual’s personal ability, moderate intensity physical activity is typically a
seven or eight on a scale of 10. If you are doing vigorous-intensity activity, you will not be able to speak more
than a few words without recess for an inhalation. Your heart rate has gone up moderately. MVPA is a mixture of
moderate and vigorous-intensity activity. The intensity of different sorts of physical activity changes among
people. It varies on an individual’s preceding training experience and their relative level of fitness.
Lesson 4: Physiological Indicators
An athlete or more active person may have a resting heart rate as low as 40 beats per minute. Your pulse is your
heart rate, or the number of times your heart beats in one minute. Pulse rates vary from person to person. Your
pulse is lower when you are at rest and increases when you exercise. Knowing how to take your pulse can help
you evaluate your exercise program.
Physiological indicators is about:
▪ Calculating your heart rate
▪ Finding your pulse
▪ Rate of perceived exertion
▪ Light, moderate and vigorous physical activity
Heart rate
The heart rate is an indicator of level of participation in physical activity. The intensity of activity is measured
by the percentage of the maximum heart rate (MaxHR) during exercise, which literally means the maximum
number of times the heart contracts in one minute. An easy formula to determine your maximum heart rate,
based on your age, is called the Prediction Equation.
Maximum heart rate is 220 bpm
Adjusted MaxHR formula : 220 - your age
How to take your pulse
1. Place the tips of your index, second and third fingers on the palm side of your other wrist below the base of
the thumb. Or, place the tips of your index and second fingers on your lower neck on either side of your
windpipe.
2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You may need to move
your fingers around slightly up or down until you feel the pulsing.
3. Use a watch with a second hand, or look at a clock with a second hand.
4. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute.
Normal heart rates at rest:
• Children (ages 6 - 15) 70 – 100 beats per minute
• Adults (age 18 and over) 60 – 100 beats per minute
The maximum heart rate is the highest heart rate achieved during maximal exercise.
One simple method to calculate your predicted maximum heart rate, uses this formula: ❖ 220 - your age =
predicted maximum heart rate
What is target heart rate?
• You gain the most benefits and lessen the risks when you exercise in your target heart rate zone. Usually this is
when your exercise heart rate (pulse) is 60 to 80% of your maximum heart rate. In some cases, your health care
provider may decrease your target heart rate zone to begin with 50% .
• In some cases, High Intensity Interval Training (HIIT) may be beneficial. This should be discussed with a
healthcare professional before beginning. With HIIT exercise, heart rates zones may exceed 85%.
• Always check with your healthcare provider before starting an exercise program. Your provider can help you
find a program and target heart rate zone that matches your needs, goals and physical condition.
• When beginning an exercise program, you may need to gradually build up to a level that's within your target
heart rate zone, especially if you haven't exercised regularly before. If the exercise feels too hard, slow down.
You will reduce your risk of injury and enjoy the exercise more if you don't try to over-do it!
• To find out if you are exercising in your target zone (between 60 and 80% of your maximum heart rate), stop
exercising and check your 10-second pulse. If your pulse is below your target zone (see below), increase your
rate of exercise. If your pulse is above your target zone, decrease your rate of exercise.
Rate of Perceived Exertion
The Rate of Perceived Exertion (RPE) can measure exercise intensity and can be combined with the Prediction
Equation. A number is assigned to coincide with the subjective feelings of exercise exertion (from 1 to 10).
Based on the given number (RPE), there is an assigned ratio scale. The higher the number given by the exerciser,
the higher the level of exertion is.

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Health Optimizing Physical Education 1

Lesson 2: Frequency, Intensity, Time, Type

The following must be considered to ensure safety:

Lesson 3: Moderate to Vigorous Physical Activities (MVPAs)

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