The document discusses three physiological indicators of exercise: heart rate, rate of perceived exertion (RPE), and pacing. It provides details on measuring and calculating heart rate, the RPE scale from 6 to 20, and how pacing regulates the performance of physical activity by gradually changing intensity, frequency, or duration. Maintaining the appropriate pace is important for seeing changes from exercise.
The document discusses three physiological indicators of exercise: heart rate, rate of perceived exertion (RPE), and pacing. It provides details on measuring and calculating heart rate, the RPE scale from 6 to 20, and how pacing regulates the performance of physical activity by gradually changing intensity, frequency, or duration. Maintaining the appropriate pace is important for seeing changes from exercise.
The document discusses three physiological indicators of exercise: heart rate, rate of perceived exertion (RPE), and pacing. It provides details on measuring and calculating heart rate, the RPE scale from 6 to 20, and how pacing regulates the performance of physical activity by gradually changing intensity, frequency, or duration. Maintaining the appropriate pace is important for seeing changes from exercise.
The document discusses three physiological indicators of exercise: heart rate, rate of perceived exertion (RPE), and pacing. It provides details on measuring and calculating heart rate, the RPE scale from 6 to 20, and how pacing regulates the performance of physical activity by gradually changing intensity, frequency, or duration. Maintaining the appropriate pace is important for seeing changes from exercise.
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EXERCISE FOR
FITNESS Warm-up Activity: Rank ‘Em! Directions: Rank the following physical activities according to the level of effort you would exert to accomplish them. Rank first (1st) the physical activity that requires the most level of effort to accomplish and 10th the physical activity least requiring level of effort. Explain your rankings. ____ Competitive badminton for 30 minutes ____ Running uphill for 5 minutes ____ Sprinting for 20 seconds ____ Climbing 1 flight of stairs ____ Leisurely biking ____ Volleyball spiking and blocking drills for 10 minutes ____ 3-on-3 basketball for 30 minutes ____ Swimming 10 laps continuously ____ 3k fun run in 1 hour ____ Walking in the mall Physiological Indicators
RATE OF HEART PERCEIVED PACING RATE EXERTION (RPE)
Physiological indicators are those signs that are physiologic in nature
or have to do with bodily processes. Each of these physiological indicators is important. However, depending on your fitness goal and personal preference, each indicator has its own advantages. HEART RATE 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. HEART RATE
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 for pulse counts are the radial artery (just below the base of the thumb) and the carotid artery (just below the sides of jaw). To determine your pulse rate:
locate your pulse using your index and
middle fingers press gentle 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 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 physiological indicator, maximal heart rate (max HR) is typically used. According to Hoeger and Hoeger (2011), research indicates a more favorable prediction using the computation below than the equation 220 – age. Steps to get your heart rate 1. Estimate your maximal heart rate (max HR/MHR) according to the following formula: maxHR/MHR=207 – (0.7 x age) 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. 3. Determine heart rate reserve (HRR) using this formula: HRR = MHR – RHR 4. Calculate the training intensity at 30, 40, 60, and 85 percent. Multiply HRR by the respective 0.30, 0.40, 0.60, and 0.85 and then add the HRR to all four training intensities.
Example: 60% Training Intensity = HRR x 0.60 + RHR
RATE OF PERCEIVED EXERTION (RPE) RATE OF PERCEIVED EXERTION (RPE) Ratings of Perceived Exertion (RPE) Is an assessment of the Rating Description intensity of exercise 6 based on how you feel. It 7 Very, very light
is basically a subjective 8 Very light 9 assessment of effort 10 which ranges from 6 11 Fairly light
(very, very light) to 20 12
Somewhat hard 13 (very, very hard) with 1 14 point increments in 15 Hard
between. The target zone 16
Very hard 17 for aerobic activity is from 18 12 to 16. 19 Very, very hard
20 Source: Data from Borg from Corbin et al (2008) PACE AND PACING 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.
