11

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PHYSICAL
EDUCATION 11
Quarter 1 – Module 4: week 7
Physiological Indicators Associated with
Moderate to Vigorous Physical Activities

11

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PHYSICAL EDUCATION – Grade 11
Alternative Delivery Mode
Quarter 1 – Module 4: Physiological Indicators Associated with Moderate
to Vigorous Physical Activities
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in any work
of the Government of the Philippines. However, prior approval of the government
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represent nor claim ownership over them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Edwin M. Bernadas
Editor: Jonilo G. Jainar, Mary Rose G. Acupanda
Reviewers: Celene June Brendan J. Dumagan, Jumar S. Quibot
Illustrator:
Layout Artist:
Management Team: Senen Priscillo P. Paulin, CESO V Jenith C. Cabajon
Fay C. Luarez, TM, Ed.D., Ph.D. Rosela R. Abiera
Nilita L. Ragay, Ed. D. Maricel S. Rasid
Adolf P. Aguilar, CESE Elmar L. Cabrera

Printed in the Philippines by ________________________

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Office Address: Kagawasan, Ave., Daro, Dumaguete City, Negros Oriental

Tele #: (035) 225 2376 / 541 1117
E-mail Address: negros.oriental@deped.gov.ph
 11

PHYSICAL
EDUCATION
Quarter 1 – Module 4: week 7
Physiological Indicators
Associated with Moderate to
Vigorous Physical Activities
Introductory Message
For the facilitator:
Welcome to the PHYSICAL EDUCATION GRADE 11 Alternative Delivery
Mode (ADM) Module on Physiological Indicators Associated with Moderate to
Vigorous Physical Activities!
This module was collaboratively designed, developed and reviewed by
educators both from public and private institutions to assist you, the
teacher or facilitator in helping the learners meet the standards set by the K
to 12 Curriculum while overcoming their personal, social, and economic
constraints in schooling.
This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time. Furthermore,
this also aims to help learners acquire the needed 21st century skills 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. Furthermore, you are expected to
encourage and assist the learners as they do the tasks included in the
module.

ii
For the learner:
Welcome to the Physical Education 11 Alternative Delivery Mode (ADM)
Module on Physiological Indicators Associated with Moderate to Vigorous
Physical Activities!
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 resource
while being an active learner.
This module has the following parts and corresponding icons:
Begin This will give you an idea of the skills or
competencies you are expected to learn in
the module.
Try This This part includes an activity that aims to
check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.
Do This This is a brief drill or review to help you link
the current lesson with the previous one.
Explore In this portion, the new lesson will be
introduced to you in various ways; a story, a
song, a poem, a problem opener, an activity
or a situation.
Keep this in Mind This section provides a brief discussion of
the lesson. This aims to help you discover
and understand new concepts and skills.
Apply What You Have Learned This section provides an activity which will
help you transfer your new knowledge or skill
into real life situations or concerns.
Reflect This includes questions or blank
sentence/paragraph to be filled into process
what you learned from the lesson.
Assess What You Have Learned This is a task which aims to evaluate your
level of mastery in achieving the learning
competency.
Additional Activity In this portion, another activity will be given to
you to enrich your knowledge or skill of the
lesson learned.
Answer Key This contains answers to all activities in the
module.

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At the end of this module you will also find:

References This is a list of all sources used in

developing this module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any
part of the module. Use a separate sheet of paper in answering the
exercises.
2. Don’t forget to answer What I Know before moving on to the other
activities included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your
answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through
with it.
If you encounter any difficulty in answering the tasks in this module, do
not hesitate to consult your teacher or facilitator. Always bear in mind
that you are not alone.
We hope that through this material, you will experience meaningful learning
and gain deep understanding of the relevant competencies. You can do it!

Points to remember:
1. Always be at your own pace in doing the task. Stop when the activity
threatens your health.
2. Conduct survey and preparation with the vicinity where you will execute the
task and make sure that the area is safe and free from danger.
3. Always check personal health condition capacity before doing the task.
Stay on guard or require a member of the family to do the spotting
while executing the activity.
4. Perform warm-up and stretching all the time before performing mild or
strenuous activities.
5. Do not forget to do cool down exercises after performing the required task.

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 TABLE OF CONTENTS
CONTENT PAGES

INTRODUCTORY MESSAGE --------------------------------- ii

For the Facilitator --------------------------------- ii
For the learner --------------------------------- iii

BEGIN --------------------------------- 01
Learning Competency --------------------------------- 01

TRY THIS --------------------------------------------------- 02

DO THIS --------------------------------------------------- 04
Task 1 --------------------------------------------------- 04

EXPLORE --------------------------------------------------- 04

KEEP THIS IN MIND ------------------------------------------ 05

APPLY WHAT YOU HAVE LEARNED ------------------------ 10

Task 2 --------------------------------------------------- 10
Task 3 --------------------------------------------------- 11

REFLECT --------------------------------------------------- 13

ASSESS WHAT YOU HAVE LEARNED ------------------------ 13

GLOSSARY --------------------------------------------------- 15

ANSWER KEY ------------------------------------------ 16

REFERENCE LIST ----------------------------------------- 17

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 LEARNING COMPETENCY:

1. Analyzes physiological indicators such as heart rate, rate of

perceived exertion and pacing associated with MVPAs to monitor
and/or adjust participation or effort. (PEH11FH-Ik-t-9).
Week 7

PHYSIOLOGICAL INDICATORS ASSOCIATED WITH

MODERATE TO VIGOROUS PHYSICAL ACTIVITIES
(MVPAs)

Every day you engage in various physical activities such as walking, jogging, playing
basketball and volleyball, and doing household chores. These activities can
unintentionally or intentionally improve your fitness and health. In participating in the
various physical activities you intentionally choose for health and fitness
improvements, you need to monitor the effort you exerted because these can
greatly affect and contribute to the achievement of your fitness goal. And by
monitoring the effort you exerted, you will be able to recognize the intensity level of
your physical activities whether moderate or vigorous.

This module focuses on the physiological indicators associated with moderate to

vigorous physical activities. By knowing these physiological indicators, you will be
able to monitor effectively and efficiently the physical activities you are engaging in
for the improvement and maintenance of your health and fitness. Are you ready?
Let’s get started!

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 At the end of the module, you should be able to:

1. Identify the different physiological indicators associated with moderate to

vigorous physical activities
2. Explain the importance of the different physiological indicators in monitoring
the intensity level of the physical activities engaged in
3. Participate in and perform the different physiological indicators in relation to
the improvement and maintenance of one’s health and fitness

PRE-TEST
MULTILPLE CHOICE
Direction: Choose the best answer from the given choices. Write only the letter in
your activity notebook.
1. Which of the following is not a physiological indicator associated with moderate to
vigorous physical activity?
A. Physical activity
B. Heart rate
C. Rate of perceived exertion
D. Pacing
2. What do you call the artery just below the sides of your jaw?
A. Radial artery
B. Carotid artery
C. Femoral artery
D. Popliteal artery
3. Why should one need to monitor the effort he/she is giving in the physical
activities he/she is engaging in for his/her health and fitness improvements?
A. Because by monitoring he/she can live a happy life.
B. By monitoring his/her effort, he/she will be able to know the intensity level of
the effort he/she is giving for the physical activity.
C. Because the effort given to the physical activities can greatly contribute to the
achievement of one’s fitness goal.
D. All of the above.
4. This is an assessment of the intensity of exercise based on how you feel.
A. Pulse Rate
B. Pacing
C. Heart Rate
D. Rate of Perceived Exertion

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5. This allows you to change the way you perform or complete an exercise or
physical activity so that you can successfully see changes.
A. Pacing
B. Heart Rate
C. Pulse Rate
D. Rate of Perceived Exertion
6. The following are the steps in getting your pulse rate. Arrange it in chronological
order.
1. Count the number of beats in 10 seconds and multiply by 6 to get your number
of beats per minute.
2. The 15-second count is also used by multiplying by 4 to get the number of
beats per minute.
3. Press gently the pulse to feel it.
4. Locate the pulse using the index and middle fingers.
A. 3-4-2-1 B. 4-3-1-2 C. 2-3-4-2 D. 1-2-3-4
7. The following are the steps in getting your target heart rate. Arrange it in
chronological order.
1. Estimate your maximal heart rate.
2. Checking your resting heart rate.
3. Determine the heart rate reserve.
4. Calculate the training intensity.
A. 4-3-2-1 B. 3-4-2-1 C. 1-2-3-4 D. 2-3-1-4
8. What is the target zone for aerobic activity?
A. Between 10 to 14
B. Between 16 to 20
C. Between 25 to 19
D. Between 12 to 16
9. What is the practical way to know your level of effort in a physical activity?
A. By singing or talking C. By drinking water
B. By eating. D. All of the above
10. Why should one need to pace his participation in physical activities?
A. So that he/she will benefit more from his physical activity.
B. So that he/she will not be injured.
C. Both a and b.
D. None of the above.
After answering all questions in the pre-test, you may now refer to the Key to
Correction page. You can evaluate your test results as to how many correct
answers you got. Refer to this chart.

9 - 10 Learn more
6–8 Keep learning
3–5 Work hard to learn
0–2 Doubly work hard to learn

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Task 1: Warm-up Activity: Rank ‘Em!

Directions: Rank the following physical activities according to the level of effort you
would have to exert to accomplish them. Rank first (1st) the physical activity that
requires the most level of effort to accomplish and tenth (10th) the physical activity
that requires the least level of effort. Write your answers in your activity notebook.

Note: Your safety is our top priority so make sure that you are doing all necessary
safety precautions in doing the activity. Avoid doing your exercises on crowded
places and please always observe PHYSICAL DISTANCING.

_____ competitive badminton for _____ volleyball spiking and

blocking
30 minutes
_____ running uphill for 5 minutes
_____ sprinting for 20 seconds
_____ climbing 1 flight of stairs
_____ 3k fun run in 1hour
drills for 10 minutes
_____ 3-on-3 basketball for 30
minutes
_____ swimming 10 laps
continuously

Processing Questions:
1. Which of the physical activities you ranked as 1st? 10th? Why?
___________________________________________________________________
___________________________________________________________________
__
2. What other physical activities do you do and how long do you engage with them?
___________________________________________________________________
___________________________________________________________________
__
3. Describe your feeling(s) after engaging on those physical activities? Were you
tired?
___________________________________________________________________
___________________________________________________________________
__

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Reading:

When you engage in physical activities for health and fitness improvements,
you need to monitor the effort you are giving. This is because the effort given in
doing physical activities contributes to the achievement of your fitness goals. By
monitoring your effort, you will be able to know if you are reaching at least a
moderate intensity level and at most a vigorous one.

Remember, it is important that your body is challenged to do more than what

it is used to for changes to occur. If the physical activity you do is too easy for your
body, changes (if any) would be minimal. Hence, your body should be challenged.
You need to sustain moderate to vigorous intensity of physical activity for your body
to be challenged.

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 is, the faster the
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). Some people find it easier to locate the carotid
artery but locating the radial artery is easier for others.

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 multiplying by 4 to get the number of beats per minute.

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 Image taken from http://mindly.org/tutorial/howto/lower_resting_heart_rate

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 (max HR) is typically used. Recommendations for physical activity
indicate that physical activities used as exercises should be between 60 to 85
percent of your max HR to maintain or improve cardiovascular fitness. This means
that for each exerciser, getting the max HR and the heart rates equivalent to 60 to
85 percent of the max HR are important in achieving your fitness goals. Think of it
as 60% heart rate is your moderate intensity and 85% heart is the limit of your
vigorous intensity.

Figure 2: Physical activity target zone

Image taken from http://mindly.org/tutorial/howto/lower_resting_heart_rate

Take note of the concepts of threshold of training and target zone. The
threshold of training is the minimum amount of physical activity (frequency, intensity,

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and time) necessary to produce benefits. The target zone, on the other hand, begins
at the threshold of training and stops at the point where the physical activity
becomes counterproductive.

You can think of threshold of training as American College of Sports

Medicine’s (ACSM) minimum recommendation of training intensity (60%) and the
target zone ranging from 65 to 85 percent training intensities. Hence, you need to
reach these training intensities to produce health, wellness, or fitness benefits. You
can compute your target heart rate for these training intensities by following several
steps.

According to Hoeger and Hoeger (2011), research indicates a more favorable

prediction using the computation below than the equation 220 - age. Here are the
steps to get your target 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

Although counting the heart rate during exercise is quite difficult, it is still one
of the best ways to accurately count exercise heart rate values. To do this, while
exercising, continue moving while quickly locating the pulse, then stop and take a
10-second count. Multiply the number by 6 to convert the heart rate to beats per
minute. This measurement can be used to make necessary adjustments to reach
your target zone.
Heart rate monitors can also be used to get your heart rate during physical
activity. These monitors, which are strapped on your chest, work along with
wristwatches that register the heart rate. Since the wristwatch will show your heart
rate as you move, you can adjust the level of effort accordingly. Most models of
heart rate monitors show the heart rate along with calories burnt, target zone, and
time or duration of exercise. However, more sophisticated models may feature other
information.

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 Figure 3 Heart Rate Monitor
http://zenergysv.com/blog/detail/using_a_heart_rate_monitor

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 from 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 a 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 at 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.

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 A practical way to know your level of effort is to try singing or talking while
engaged in physical activity. If you are still able to sing during physical exertion, then
the RPE is probably just between 6 to 8. However, if you cannot hold a
conversation, then the level of effort is high and the RPE is probably between 14 to
17.

If you are jogging and are still able to sing, you could jog a bit faster to
increase RPE. However, if you cannot talk anymore, you could lower the effort level
by jogging slower or inserting brisk walks between jogs. Remember, the
recommended target level of effort is from 12 to 16 (120 to 160 beats per minute) for
your health to improve. So rate your physical exertion to be able to maximize the
effects of your participation in physical activity.

Using the RPE also avoids the need to stop and count the heart rate during
exercise. With practice, most people can recognize when they are in the target zone
using RPE. It now becomes easier to make necessary adjustments in the effort
exerted since you have perceived the physical exertion accordingly.

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 not get injured. Remember to listen to your body, so pace
yourself if needed.

When you make modifications or adjustments in your exercise program, you

have to take note of the principles of progression and adaptation. Increase elements
in your exercise program gradually so that your body can adapt accordingly. Take
serious note of the principle of overload as well. Too easy a load will not be
beneficial to your body in the long run.
If you have just started having a more active lifestyle, you may want to start
with physical activities of relatively moderate intensity. Performing this type of
activity at about 40 percent of your max HR or an RPE of 12 (somewhat hard) for
several weeks would be recommended for gradual adaptation. Time spent on
physical activity may be shorter than the recommended 30 minutes. However, as
fitness improves, accumulated minutes should at least account for 30 minutes a day,

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and the FITT principle can be increased as well. The table below shows
recommended progression.

It is important that you monitor your fitness improvements since these will
eventually dictate your progression. If your body has adapted to the demands you
place on it, then it would be best to progress to another level until you reach your
optimum level of overload. This is the principle of progression. Following this
principle, the load you place on your body should occur in gradual succession rather
than in major bursts for safe and effective results. The new challenge now posed on
your body is how to advance to another level.
However, as you become more fit, the rate of improvement levels off. As the
principle of diminishing returns indicates, once you get more and more fit, the benefit
you get for each additional amount of activity may not be the same as before. When
your physical activity level is high, you can expect to have lesser improvements
despite additional amounts of physical activity. When this happens, the challenge is
on how to maintain that level of physical activity.

Task 2: My Target
Directions: Compute your threshold of training and target zones by identifying the
physical activities that you can do to reach these. Follow the steps below. Write your
computation in your notebook.

STEP 1: Estimate your maximal heart rate using the formula:

maxHR/MHR = 207–(0.7 x age).
Example:
maxHR/MHR = 207 – (0.7 x age)
= 207 – (0.7 x 16)
= 207 – 11.2
= 195.8

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STEP 2: Determine your pulse rate or resting heart rate by placing your middle and
pointing fingers in your carotid pulse located just below your jaw, beside your throat.
In 15 seconds, take your pulse and then multiply it by 4.
Example:
RHR = 18 (in 15 seconds) x 4
= 72

STEP 3: Determine heart rate reserve using the formula HRR = MHR – RHR.
Example:
HRR = MHR – RHR
= 195.8 – 72
= 123.8

STEP 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: (Shown below is the 30% training intensity computation only. Do the rest
of the percentages.)

30% Training Intensity = HRR x 0.30 + RHR

= 123.8 x 0.30 + 72
= 36.9 + 72
= 108.9

In order for me to achieve my threshold of training and target zones, I will do the
following physical activities (Write at least five):
__________________________________________________________________________
__________________________________________________________________________
______.

Task 3: Rate it this time

Directions:
1. Look at your answer in the warm-up activity. Now, knowing about RPE, rate the
different physical activities according to your perceived exertion (see illustration of
the Ratings of Perceived Exertion) if you are going to accomplish those physical
activities. Copy and complete the table in your notebook. An example is provided for
you.
Physical Activities Ratings of Perceived Description
Exertion
running uphill for 5 minutes 12 - 13 Somewhat hard

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2. After rating the different physical activities according to your perceived exertion,
compare and analyze the rankings of the physical activities you ranked high (1 st to
3rd) if they were also rated high in perceived exertion. Copy and complete the table
below and answer the processing questions that follow. Write your answers in your
notebook.

Ranking results
Ratings of Perceived
Physical Activities (Task 1:Warm-Up
Exertion and Description
Activity)

Processing Questions:
1. What are the activities that rank 1-3 in your Task 1? And what are the top three
activities that have the highest ratings of perceived exertion?
___________________________________________________________________
___________________________________________________________________
_____________________.

2. Are the results of your ranking in Task 1 support with the results of the Ratings of
Perceived Exertion? Explain your answer.
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
________________________________.

Task 4: Pace Yourself

Directions: Look at your answers in Task 3 and write them on the table below. If you were
to do the different physical activities, how will you pace them? Copy and complete the table.

Physical Activity Frequency Intensity Time

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Congratulations on finishing the supplementary learning module! You have just had
an amazing learning journey and for sure, you will also do the same in the
succeeding modules.

Now, share your insights by completing the following sentence prompts. Write this I
your notebook.

I have learned that ______________________________________.

I have realized that ______________________________________.

I will apply _____________________________________________.

POST TEST
MULTILPLE CHOICE
Direction: Choose the best answer from the given choices. Write only the letter in
your notebook.

1. Why should one need to pace his participation in physical activities?

A. So that he/she will benefit more from his physical activity.
B. So that he/she will not be injured.
C. Both a and b.
D. None of the above.

2. What is the practical way to know your level of effort in a physical activity?
A. By singing or talking.
B. By eating.
C. By drinking water.
D. All of the above

13
3. What is the target zone for aerobic activity?
A. Between 10 to 14.
B. Between 16 to 20.
C. Between 25 to 19.
D. Between 12 to 16.

4. The following are the steps in getting your target heart rate. Arrange it in a
chronological order.
1. Estimate your maximal heart rate.
2. Checking your resting heart rate.
3. Determine the heart rate reserve.
4. Calculate the training intensity.

A. 4-3-2-1 B. 3-4-2-1 C. 1-2-3-4 D. 2-3-1-4

5. The following are the steps in getting your pulse rate. Arrange it in chronological
order.
1. Count the number of beats in 10 seconds and multiply by 6 to get your number of
beats per minute.
2. The 15-second count is also used by multiplying by 4 to get the number of beats
per minute.
3. Press gently the pulse to feel it.
4. Locate the pulse using the index and middle fingers.

A. 3-4-2-1 B. 4-3-1-2 C. 2-3-4-2 D. 1-2-3-4

6. This allows you to change the way you perform or complete an exercise or
physical activity so that you can successfully see changes.
A. Pacing
B. Heart Rate
C. Pulse rate
D. Rate of Perceived Exertion

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

A. Pulse Rate
B. Pacing
C. Heart Rate
D. Rate of Perceived Exertion

14
8. Why should one need to monitor the effort he/she is giving in the physical
activities he/she is engaging in for his/her health and fitness improvements?
A. Because by monitoring he/she can live a happy life.
B. By monitoring his/her effort, he/she will be able to know the intensity level of the
effort he/she is giving for the physical activity.
C. Because the effort given to the physical activities can greatly contribute to the
achievement of one’s fitness goal.
D. All of the above.

9. What do you call the artery just below the sides of your jaw?
A. Radial artery
B. Carotid artery
C, Femoral artery
D. Popliteal artery

10. Which of the following is not a physiological indicator associated with moderate
to vigorous physical activity?
A. Physical activity
B. Heart rate
C. Rate of perceived exertion
D. Pacing

Did you get all the correct answers? Is your score in the post test
higher than your score in the pre-test? If yes, Congratulations! You can now
make wise decisions as to how you can improve and maintain your personal
health and fitness. If no, you may go back and read the lesson again.

Glossary

The following terms used in this module are defined as follows:

Fitness – a condition in which an individual has enough energy to avoid fatigue and
enjoy life.
Physical Activity – refers to bodily movements produced by the skeletal muscles
that lead to energy expenditure.
Pulse – a rhythmical throbbing of the arteries as blood is propelled through them,
typically as felt in the wrists or neck.

15
 16
PRE-TEST
11. A
12. B
13. C
14. D
Task 1: Warm-up Activity: Rank ‘Em! 15. A
 Answers May Vary 16. B
17. C
Task 2: My Target 18. D
 Answers May vary 19. A
20. C
Task 3: Activity 2: Rate it this time
 Answers May Vary
POST TEST
Task 4: Pace Yourself 1. C
 Answers May Vary 2. A
Reflect 3. D
 Answers May Vary 4. C
5. B
6. A
7. D
8. C
9. B
10. C
Answer Key
References

Corbin, C. B., Corbin, W. R., Welk, G. J., & Welk, Karen A. (2008). Concepts of
physical fitness: Active lifestyles for wellness (14th ed.). New York: McGraw-Hill.

Hoeger, W. W. K. & Hoeger, S. A. (2011). Fitness & wellness (9th ed.). Australia:
Wadsworth.

Images on how to get pulse rate retrieved from

http://mindly.org/tutorial/howto/lower_resting_heart_rate

Image of heart rate monitor retrieved from

http://zenergysv.com/blog/detail/using_a_heart_rate_monitor

For inquiries or feedback, please write or call:

Department of Education – Schools Division of Negros Oriental

Kagawasan, Avenue, Daro, Dumaguete City, Negros Oriental

Tel #: (035) 225 2376 / 541 1117

Email Address: negros.oriental@deped.gov.ph
Website: lrmds.depednodis.net

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