Senior High School

PHYSICAL EDUCATION AND

HEALTH
Quarter 1 – Module 3:
EXERCISE FOR FITNESS:
Physiological Indicators
H.O.P.E. 1– GRADE 11
Quarter 1 – Module 3: EXERCISE FOR FITNESS: Physiological Indicators

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 Senior High School

PHYSICAL EDUCATION AND

HEALTH
Quarter 1 – Module 3:
EXERCISE FOR FITNESS:
Physiological Indicators

This instructional material was collaboratively developed and

reviewed by educators from public and private schools, colleges, and
or/universities. We encourage teachers and other education stakeholders to
email their feedback, comments, and recommendations to the Department of
Education at action@deped.gov.ph.

We value your feedback and recommendations.

Department of Education • Republic of the Philippines

Lesson
EXERCISE FOR FITNESS:
3 Physiological Indicators

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.

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.
Introductory Message
A module is a type of learning resource that is essentially self-
contained, self- instructional package with learning paced by the student
according to his or her individual needs and ability (Ali, et.al,2010). It
requires the learners to interact actively with the instructional materials
rather than simply allowing them to read the materials passively (Dick and
Carrey, 1990).

For the facilitator:

This module adheres to the learning competencies of the K-12

Curriculum. This module helps the learners understand exercise and
fitness. This module is a useful learning material that provides the learning
objectives, pretest, lesson proper, enrichment activities, generalization,
application, assessment and additional activities.

For the learner:

This module is created to give meaningful learning of the Exercise

and Fitness through clear and comprehensive discussions. Through the
lesson, you will learn the physiological indicators such as heart rate,
rate of perceived exertion (RPE) and pacing associated with moderate to
vigorous physical activity.

2
 What I Need to Know
This module was designed and written with you in mind. It is here to
help you understand Exercise and Fitness: Physiological Indicators. This
module provides discussions and activities that will help you learn and
discover how to set your physiological indicators such as heart rate, rate of
perceived exertion (RPE) and pacing. This module emphasizes the fitness
and physical activity through the moderate to vigorous physical activity.

After going through this module, you are expected to:

 Analyzes physiological indicators such as heart rate, rate of perceived

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

3
 What I Know

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
(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

Explanation:______________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________

4
 What’s In

“UNSCRAMBLE ME”
Directions: Identify the following pictures and unscramble the letters that
corresponds to your answer.

https://www.google.com/search?q=neck+pulse+rate+and+time+black+and+white&tbm=isch&ved=2ahUKEwiA0rqXoZ7qAhXvxI
sBHZcBCHAQ2-

KNCE SPELU____________________

https://www.google.com/search?q=neck+pulse+rate+and+time+black+and+white&tbm=isch&ved=2ahUKEwiA0rqXoZ7qAhXvxI
sBHZcBCHAQ2-

SSWITR SEPUL___________________

https://www.google.com/search?q=temporal+pulse+site&tbm

PTEELM LUPES____________________

5
 What’s New

Your heart or pulse rate is the number of times your heart beats per minute
(bpm). Normal heart rate depends from person to person. Knowing yours can be an
essential heart-healthy measure. 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. It is widely used,
aside from being non-invasive and convenient; precise and reliable heart rate
monitors are readily available. Heart rate is helpful from physiological viewpoint as
an indicator of aerobic exercise intensity and aerobic or cardiovascular fitness.

Heart Rate, also known as pulse rate, 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 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.

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 indicates that physical activities used as exercises should be between 60 to
85 percent of your max HR to maintain or improve cardiovascular fitness. This

6
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 your fitness
goals. Think of it as 60% heart rate is your
moderate intensity and 85% heart is the
limit of your vigorous intensity. (Corbin et
al 2008)

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 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) 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 the HRR to all four
training intensities.
Example: 60% Training Intensity = HRR x 0.60 + RHR

7
 What is It

Let us Calculate Your Heart Rate

Finding Your Pulse

Wrist: This pulse site is on the radial artery at the wrist, in line with the
thumb. Use the fingertips of your first two or three fingers to take your
pulse. Keep your hand below your heart. Many people find a pulse in this
location right where they wear their watchbands.

https://www.google.com/search?q=pulse+rate+and+time+black+and+white&tbm=isch&ved=2ahUKEwip
wp6PoZ7qAhUNBaYKHR1xAtAQ2-

Neck: This pulse site is on the carotid artery located just to the side of the
larynx. Use light pressure from the fingertips of the first two fingers, not the
thumb, to take your pulse. Never try to take your pulse on both sides at
once.

https://www.google.com/search?q=neck+pulse+rate+and+time+black+and+white&tbm=isch&ved=2ahUKEwiA0rqXoZ7qAhXvxI
sBHZcBCHAQ2-

8
II. Calculating Your Heart Rate

1. Find a stopwatch, watch or wall clock that displays time in seconds.

2. Practice taking your resting pulse first. If you know how to find your
pulse while sitting or lying quietly, it will be much easier to find during
exercise. Use one of the following counts to calculate your heart’s beats
per minute (bpm):

3. Record your heart beats and write your answer on the space below:

Activity Your answer

Count your heart beats Multiply the number of

for 6 seconds heartbeats by 10 to get
your bpm.
Count your heart beats Multiply the number of
for 10 seconds heart beats by 6 to get
your bpm
Count your heart beats Multiply the number of
for 15 seconds heart beats by 4 to get
your bpm

Target heart rate for teens:

Light Physical Activity: Slightly above resting; up to about 120 beats per
minute (bmp)

Moderate Physical Activity: 120-140 beats per minute (bpm)

Vigorous Physical Activity: 140-180 beats per minute (bpm)

4. Compare your answer on no. 3 to the target heart rate for teens:
________________________________________________________________________
________________________________________________________________________
_____________________________________________________

9
 What’s More

RATE IT THIS TIME!

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 How you Borg Examples (for most
might Rating of adults <65 years old)
in the RPE as a reflection of your describe Your
heart rate during the physical your Exertion
exertion
activity, that is, when multiplied by None 6 Reading a book, watching
10. This means that an RPE of 6 is TV
Very, very 7 to 8 Tying shoes
about a heart rate of 60 while an RPE light
of 18 is about 180 beats per minute. Very light 9 to 10 Chores like folding clothes
that seem to take little
Since an RPE of 6 means your heart effort
rate is only at 60 beats per minute, Fairly light 11 to 12 Walking the grocery store
or other activities that
your physical exertion is very require some effort but not
minimal, while an RPE of 18 means enough to speed up your
breathing
that your heart is doing 180 beats per Somewhat 13 to 14 Brisk walking or other
hard activities that require
minute, pushing yourself to the limit. moderate effort and speed
up your heart rate and
breathing but don’t make
you out of breath
Rate of Perceived Exertion Hard 15 to 16 Bicycling, swimming or
other activities that take
(RPE) vigorous effort and get the
Rating Description heart pounding and make
breathing very fast.
6-7 Very very light Very Hard 17 to 18 The highest level of activity
8-9 Very light you can sustain
10-11 Fairly light Very, very 19 to 20 A finishing kick in a race or
hard other burst of activity that
12-13 Somewhat hard you can’t maintain for long
14-15 Hard https://www.google.com/search?q=borg+rpe+scale+WITH+ACTIVITIES&tbm=isch&ved=2a
hUKEwih_p735p7qAhVC3pQKHdZ4DWkQ2-
16-17 Very hard
18-19 Very, very hard
20 Extremely hard
Source: Data from Bong from Corbin et.al.
(2008)

10
Directions: Look at your answers in What I know. Now knowing about RPE, rate
the different physical activities according to your perceived exertion if you were to
accomplish these physical activities. Write your answer on the chart below:

Physical Activity Rating Description

Competitive badminton e.g. 16,17 Very hard
Running uphill
Sprinting
Climbing 1 flight stairs
Leisurely biking
Volleyball spiking and
blocking drills
3-on-3 basketball
Swimming
3k fun run
Walking in the mall

11
 What I Have Learned

Guide Questions:

Directions: Pick at least five activities that you do on a regular basis. Determine
the ratings of perceived exertion (RPE) you perform the activity. Give a description
of your activity including how long you perform the activity and how you feel while
doing it.

Example:

Activity: Fast walking- 10-11-Fairly light- I walk fast from my house to the
school every day. It takes me at least 15 minutes. Most times I sweat a little and
sometimes I feel a little out of breath when I get to my destination.

1. ________________________________________________________________________
________________________________________________________________________
_____________________________________________________
2. ________________________________________________________________________
________________________________________________________________________
_____________________________________________________
3. ________________________________________________________________________
________________________________________________________________________
_____________________________________________________
4. ________________________________________________________________________
________________________________________________________________________
_____________________________________________________
5. ________________________________________________________________________
________________________________________________________________________
_____________________________________________________

12
 What I Can Do
PACE YOURSELF
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.

Directions: Look at your answer in What I have learned and write the activities on
the table below. How will you pace yourself? Complete the table below:

Physical Activity Frequency Intensity Time

e.g. Fast Walking Everyday/5 times Moderate 15 minutes

per week

1.

2.

3.

4.

5.

13
 Assessment

Directions: Modified TRUE or FALSE. Write TRUE if the statement is correct and
change the underlined word if the statement is false. Write your answer on the
space provided before each number.

___________1. To get the most precise reading of pulse, put your finger over

your pulse and count the number of beats in 60 seconds.

___________2. Heart rate is also known as resting rate, this is the number of

times a person’s heart beats per minute.

___________3. To estimate your maximal heart rate use this formula:

maxHR/MHR-RHR.

___________4. This pulse site is on the radial artery at the wrist, in line with

the thumb.

___________5. The heart rate for teens during moderate physical activity is

between 130-140 bpm.

___________6. Aerobics activities are described as hard based on rating of

perceived exertion.

___________7. Pacing allows you to change the way you perform or complete

an exercise or physical activity so that you can successfully see

changes.

___________8. RPE means reduced perceived exertion it is an assessment

of the intensity of exercise based on how you feel.

___________9. Intensity is where you have a moderate to vigorous activities.

__________10. Physical activities depend on the fitness level of an

individual.

14
 Additional Activities

DESIGN YOUR OWN PERSONAL PACING SCHEDULE

Directions: Try to consider the following in making your personal pacing schedule.

1. Select any activity you wish to pace. Determine the amount of time you can
be active before you start to feel worse (the Danger Zone). The safe zone
(before symptoms worsen) will be the ACTIVITY time period. Base your
future pacing of this activity on this TIME period (not when you are ready to
collapse or when the task is done.

2. Estimate a REST time period to recover from that short period of activity.

3. Alternate: Activity time…rest time…activity time…rest time…

4. Track your progress. You can SAFELY increase the activity time for this task
gradually. For example, if after three days your symptoms or pain do not
worsen, increase the activity time just a few minutes (and try to keep the
rest time the same). Keep increasing over three days intervals as long as
pain does not worsen.

15
16
1. TRUE
2. PULSE RATE
3. maxHR/MHR= 207- (0.7 X age)
4. TRUE
5. 120-140 bpm
6. Somewhat hard
7. TRUE
8. rate of perceived exertion
9. TRUE
10. TRUE
ASSESSMENT
WHAT’S MORE
NECK PULSE
WRISTS PULSE
TEMPLE PULSE
WHAT’S IN
Answer Key
 References

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&tbm=isch&ved=2ahUKEwipwp6PoZ7qAhUNBaYKHR1xAtAQ2-
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cCegQIABAA&oq=pulse+rate+and+time+black+and+white&gs_lcp=CgNpbWc
QA1DSBViLJWD4LWgAcAB4A4AB5wWIAeQykgENMC4xLjEuNi4xLjUuMZgB
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cCegQIABAA&oq=pulse+rate+and+time+black+and+white&gs_lcp=CgNpbWc
QA1DSBViLJWD4LWgAcAB4A4AB5wWIAeQykgENMC4xLjEuNi4xLjUuMZgB
AKABAaoBC2d3cy13aXotaW1n&sclient=img&ei=50X1XumyHo2KmAWd4om
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cCegQIABAA&oq=neck+pulse+rate+and+time+black+and+white&gs_lcp=CgN
pbWcQA1Dfj-
MBWPWb4wFg16njAWgAcAB4AIABygyIAdUmkgEJNS0xLjAuMS4ymAEAoAE
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17
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&tbm=isch&ved=2ahUKEwipwp6PoZ7qAhUNBaYKHR1xAtAQ

18
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