PHYSICAL

EDUCATION
AND HEALTH 4
Prepared by:

HELEN GRACE R. GUADALUPE, T-III

(Weeks 7&8)
 LESSON 4

Physiological Indicators To Monitor or Adjust Effort

A. Analyzes physiological indicators such as heart rate, rate of perceived exertion and pacing
associated with MVPs to monitor and /or adjust participation or effort.

OBJECTIVES
a. Analyzes physiological indicators such as heart rate and Rate of Perceived Exertion to
monitor and /or adjust participation or effort in swimming drills or exercises.

B. Content Explanation

HEART RATE

Heart rate is the number of times a person’s heart beats per minute. A normal resting heart rate for
adults ranges from 60 to 100 beats per minute.

A well-trained athlete might have a normal resting heart rate closer to 40 beats per minute

Carotid Pulse Radial Pulse

RATE OF PERCEIVED EXERTION

The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10
or 6-20. The numbers below relate to phrases used to rate how easy or difficult you find an
activity.
How to get RPE?
Heart Rate/10
Ex: 130 bpm/ 10 = 13
RPE = 13
CRAWL/FREESTYLE STROKE

The term 'freestyle stroke' is sometimes used as a synonym for 'front crawl', as front crawl
is the fastest swimming stroke.
The front crawl is performed by keeping the face down while making alternating arm
movements to create a rolling motion for a more natural recovery. Throughout the duration of front
crawl, the swimmer flutter-kicks his or her legs for additional speed.

Image: swimmingsport

BREATHING
Breathing issues are pretty common while learning the front crawl or freestyle stroke.
Even though experienced swimmers make it look easy, there are a few hurdles to
overcome to breathe seamlessly in the front crawl stroke. For example, you need to synchronize
breathing with the arm and leg movements, as you can only inhale at specific moments of the
stroke cycle.

DRILL: Standing, Exhale in the Water, Inhale on the Side, with Arm Movements

1) Stand in shallow water, so that you have water up to your waist.

2) Bend at the hips, until your torso is horizontal and your chest and face are in the water. Your
head is a neutral position.
3) Extend both arms forward.
4) Start to exhale in the water.
5) At the same time, start the underwater arm stroke movements with one of your arms. Keep the
other arm extended forward.
6) As your pulling hand reaches your hip, turn your head toward that side until your mouth is
above the water surface.
7) Start to inhale, and at the same time recover your arm forward like you would do when
swimming front crawl.
8) At the end of the arm recovery, turn your head downward again, and start to exhale.
9) Repeat several times.
10) Practice inhaling on one side only, then on the other side only, and then on one side after the
other.
ACTIVITY 1.
A. List down and execute the swimming warm up exercises for at least 15 minutes.

Warm Up Exercises Number of Minutes Executed

B. Follow the procedure of the DRILL for breathing with arm stroke discussed above. Use a
chair or stool to keep the balance or streamline position of the body. Repeat the drill 4 times
or until you have mastered the rhythm of the breathing and arm strokes.

C. Take your heart rate after the activity. Answer the questions below:

1. What is your heart rate after the activity? ___________

2. What is your RPE? ____________
3. What is the interpretation of your rate? ____________
4. Is there any way that you can improve your performance based on the results of
your RPE? How?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________

C. GENERALIZATION

Explain the role of RPE in assessing one’s performance after participating to any outdoor
activities.
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

D. REFLECTION

Do you find RPE useful? Why?

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________