PEPF 02

Exercise-based Physical Activities

I. LEARNING OUTCOMES

At the end of the lesson, you are expected to:

1. Fill out the Physical Activity Readiness Questionnaire (PARQ) to determine the
safety or possible risk of exercising.
2. Distinguish between exercise and physical activity.
3. Determine one’s calorie needs and be able to compute one’s BMR/RMR.
4. Calculate your estimated daily caloric intake, body weight and activity level.
5. Compute your Target Heart Rate (THR) along with your Maximum Heart Rate
(MHR), Resting Heart Rate (RHR) and Heart Rate Reserve (HRR).
6. Assess one’s body composition such as BMI and Waist Circumference.

II. INTRODUCTION

This module can direct you to better health that relies on the current information on
physical activity and nutrition. Physical activity and healthy diet are two important
lifestyle factors as these can make a difference in your overall health. This module
provides you with steps to increase your activity as well as to make optimal
nutritional decisions.

III. LEARNING ACTIVITIES

ENGAGE

PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PARQ)

The PAR-Q+ is a 7-step questionnaire for use with persons of all ages. It
screens for evidence of potential health risk factors associated with intense
exercise, moderate physical activity and a heart attack or other sudden cardiac
event in someone with undiagnosed heart conditions.

If a PEPF02 student answers YES to one or more questions, it is recommended

that the student should consult a physician before beginning physical activity.

If you answered NO to all the PAR-Q questions, you can be

reasonably sure that you can exercise safely and have a low
risk of having any medical complications from exercise. It is still
important to start slowly and increase gradually. It may also
be helpful to have a fitness assessment with a teacher,
personal trainer or coach in order to determine where to begin.
Those with comorbidity must submit a medical
certificate not later than the end of this month.

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PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PARQ)

GENERAL HEALTH QUESTIONS YES NO

1. Has your doctor ever said that you have a heart condition OR
blood pressure ?

2. Do you feel pain in your chest at rest, during your daily activities of living, OR
when you do physical activity?
3. Do you lose balance because of dizziness OR have you lost consciousness in the
last 12 months?
Please answer NO if your dizziness was associated with over-breathing (including during vigorous
exercise).
4. Have you ever been diagnosed with another chronic medical condition (other than
heart disease or high blood pressure?
PLEASE LIST CONDITION (S) HERE:
_______________________________________________________

5. Are you currently taking prescribed medications for a chronic medical condition?
PLEASE LIST CONDITION (S) HERE:
_______________________________________________________

6. Do you currently have (or have had within the past 12 months) a bone, joint, or soft
tissue (muscle, ligament, or tendon) problem that could be made worse by
becoming more physically active?
Please answer NO if you had a problem in the past, but it does not limit your current ability to be
physically active.
LIST CONDITION(S) HERE: ________________________________________________________

7. Has your doctor ever said that you should only do medically supervised physical
activity?

If you answered YES If you answered NO

If you answered YES to one or more If you answered NO to all the PAR-Q questions, you
questions, and have been inactive or are can be reasonably sure that you can exercise safely
concerned about your health, consult a and have low risk of having any medical
physician before taking a fitness test or complications from exercise. It is still important to
substantially increasing your physical start slowing and increase gradually. It may also be
activity. You should ask for a medical helpful to have a fitness assessment with your
clearance along with information about teacher/coach/trainer in order to determine where to
specific exercise limitations you may have. begin.
In most cases, you will still be able to do any
type of activity you want as long as you adhere
to some guidelines.
When to delay the start of a physical activity:
• If you are not feeling well because of a temporary illness, such as a cold or a fever, wait until you
feel better to begin exercising.
• If you are or may be pregnant, talk with your doctor before you start becoming more active.

I certify that I have answered the above questions accurately and to the best of my knowledge.

Signature: _______________________________________Date: ____________________

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EXPLORE

BEING FIT, ACTIVE AND HEALTHY

Understanding what it means to be fit, active, and healthy is the first step toward
discovering your personal fitness.

Physical activity and nutrition are two lifestyle factors that can have a major impact
on your fitness and health. Eating smart and being active have similar effects on your
health. These are essential to a healthy body and a healthy mind.

If physical activity is not part of your daily routine, start with

small changes. Start by exercising for 15 to 30 minutes
five days a week, until you can work yourself up to an
hour or more of physical activity per day.

Exercise ensures quality of life and independence; regular

exercise boosts immunity, combats bone loss, improves
movement and balance, aids in psychological well-being,
and lowers the risk of disease.

Moderate physical activity is safe for most of you. But

becoming more active isn’t easy. Different students may
have various reasons for finding it hard to get moving. It's
always a good idea to talk to your doctor before becoming
more active, especially if you haven't been very active or
have health problems.

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DETERMINING CALORIE NEEDS

This section explains the factors that influence your daily caloric needs and shows you
how to estimate the number of calories you need.

Total energy expenditure (TEE) is the total number of calories your body needs on
a daily basis and is determined by the following:
❖ Your basal metabolic rate (BMR)
❖ The thermic effect of food
❖ The thermic effect of your physical activity

A calorie is defined as the heat required to raise the temperature of 1 gram of water
1 degree Celsius. Because this is a relatively small amount, scientists use the larger
unit Calories (uppercase C), also called a kilocalorie (abbreviated as kcal). The Calorie,
or kilocalorie, is equal to 1,000 calories.

https://www.weightlossresources.co.uk/logout/calorie_intake.htm

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BASAL METABOLIC RATE VS. RESTING METABOLIC RATE

Basal Metabolic Rate (BMR) and Resting Metabolic Rate (RMR) are both ways of
assessing the calories used for your body to function. The BMR is a more restrictive
measurement of the energy your body uses for basic functions, such as breathing,
blood circulation and organ functions; whereas the RMR is your energy expenditure
during a normal resting or non-exercising state.

Basal metabolic rate is 60% to 75% of total energy expenditure. Typically, the
larger and more muscular a person is, the higher the BMR is.

Step 1: Estimate your Basal Metabolic Rate (BMI)

Women:
22 calories for every kg. of a woman’s body weight
BMR = weight in kg. x 22

Men:
24 calories for every kg. of a man’s body weight
BMR = weight in kg. x 24
Result: __________________

Step 2: Work out your Physical Activity Level (PAL)

This is the ratio of your overall daily energy expenditure to your BMR; a rough measure
of your lifestyle activity.

Lifestyle Activity Physical Activity Level

(PA)
Mostly Inactive or Sedentary 1.2
(mainly sitting; office job; light work)
Fairly Active 1.4
Exercise 2-3 times a week
Moderately Active 1.5
Exercise 3-5 times a week
Very Active 1.7
Exercise almost daily

Step 3. Multiply your BMR by your PAL to work out your Daily Calorie Needs
Daily Calorie Needs = BMR X PAL

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Compute it here:

The number of calories you burn in any physical activity such as walking, cycling or
lifting weights can vary from person to person depending on the type and intensity of
the activity.

❖ If you consume fewer calories, you will lose weight this is the difference
between gaining and losing
❖ If you consume more calories, you will gain weight of weight

Resting Metabolic Rate (RMR) is the amount of energy the body burns during rest
and the measurement is sometimes used as a benchmark for how efficiently your
metabolism is working.

If you are focused on maintaining or developing your fitness, you might be wondering
what is a good resting metabolic rate and whether you should be trying to improve
yours.

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You will need a straight-forward approach and the frequently-used Katch McKardle
calculation is shown below:

Male Resting Metabolic Rate (RMR)

The equation:
66 + (13.7 x weight) + (5 x height) – (6.8 x age)
For Example:
A man aged 30 who is 80 kg and 180 cm, the equation is:

66 + 1086 + 900 – 204 = 1858 calories

Female Resting Metabolic Rate (RMR)

The equation:
655 + (9.6 x weight) + (1.85 x height) – (1.85 x height) – (4.7 x age)
For example:
A woman aged 30 who is 70 kg and 168 cm, the calculation is:

655 + 672 + 311 – 141 = 1497 calories

Many of you over estimate the number of calories our body needs and the number of
extra calories that we need if we are exercising regularly. This can mean that over
consumption of calories sabotages our other efforts to maintain a fit and healthy body.
Having an indication of your RMR will help you to assess whether your diet is right
based on the calories your body actually needs, so understanding it is useful to help
you achieve personal goals such as losing or gaining weight.

Do this:
1. A student aged 21 who is 45 kg and 148 cm, the calculation is:

2. A teacher aged 50 who is 62 kg and 151 cm, the calculation is:

3. A security guard aged 37 who is 70 kg and 165 cm, the calculation is:

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DETERMINING NUTRIENT NEEDS

Nutrients include carbohydrates, proteins, fats, vitamins, minerals, and water. The first
three—carbohydrates, proteins, and fats—are found in larger (“macro”) quantities in
the body and thus are referred to as macronutrients. Vitamins and minerals are found
in smaller (micro) amounts and are referred to as micronutrients.

Macronutrients
Macronutrients (carbohydrates, proteins, and fats) provide
energy for daily activities and during exercise, recreational
activity, and sport training. They provide slightly different
numbers of calories per gram, as follows:

❖ Carbohydrates provide about 4 calories per gram.

❖ Proteins provide about 4 calories per gram.
❖ Fats provide about 9 calories per gram.

TAKE A CLOSER LOOK:

Ana is a 41year old, 66 kg woman who wants to maintain her current body weight. She
exercises regularly and meets the guidelines for vigorous activity. Therefore, she is in the
“Very active” category. After checking the table on the Approximate Daily Caloric Intake per
Unit of Body Weight Needed for Maintaining Desirable Body Weight, she verifies that 35
calories per kilogram are about what a “Very Active” person needs. She multiplies her body
weight by 35 to estimate how many calories she needs each day. She calculates this to be
2,310 calories (66 kg x 35 calories per kilogram).

Take a moment to do this calculation based on your

body weight and activity level.

Age : ___________________
Weight in kilogram : ___________________
Category : ___________________
Calories per kilogram : ___________________

1. Multiply your body weight by _______ to estimate how many calories you need each day.
(calories per kg)

2. Weight in kilogram x ____ calories per kilogram = _____________ calories

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Keep in mind that your final estimate is just that – an estimate.

❖ To maintain your body weight, this is about how many calories you should consume.
❖ To lose or gain weight, you will need to adjust your food intake accordingly.

These values show clearly that on a gram-per-gram basis, fat is much denser with
regard to calories than carbohydrate or protein. This is the reason a food high in fat
provides more calories than a food lower in fat.

EXPLAIN

KNOW YOUR HEART RATE

Perhaps the simplest fitness assessment is that of heart

rate, which is reported in beats per minute. Knowing
your heart rate is key to a healthy heart.

Heart rate naturally increases during exercise. The

higher the intensity, the faster your heart must beat to
bring oxygen and nutrients to your working muscles.

As you gain fitness, however, your heart rate will be

lower at rest as well as in response to a given level of
exercise. Your heart can now do the same job while
beating slower because it is able to push out more
blood with each heartbeat. This is evidence of your
body adapting to the exercise and improvement in
your cardiorespiratory fitness.

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You can determine your heart rate by finding a location on your body where an artery
(a blood vessel carrying blood from the heart to the rest of the body) is close to the
surface of the skin so you can feel your pulse, which is the slight surge in blood flow
that occurs when the heart contracts.

Use the tips of your middle and index fingers to feel

your pulse. If you use the carotid, be sure to keep the
pressure light. Too much pressure at this location can
alter your heart rate artificially.

Take your pulse for 6 seconds starting at zero (0)

and add 0 at the end of the count. The answer is your
exercise heart rate in beats per minute.

How hard should you push yourself to get the most out of your
workouts?

In order to enjoy safe & effective workouts and get the most benefits, it’s
important to monitor how hard you are working during exercise.

Resting heart rate (Normal Heart Rate) is best assessed first

thing the morning before you get out of bed. Be sure you have a
stopwatch or clock nearby that displays time in seconds. Locate
one of the arteries described previously, and simply count the
number of beats (pulses) you feel for one minute.

For most adults, the resulting number is between 60 and 100, but
if your heart rate is lower than 60 or higher than 100 after multiple
resting measurements, you should mention this to your doctor.

Maximum Heart Rate (or Max HR or MHR) is the amount of beats

a heart makes in a minute under maximum stress. Maximum
heart rate can vary significantly from person to person.

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Your THR is the recommended number of beats per minute

that a healthy heart in a person of your age and gender
should have for certain exercise intensities.

Your THR will vary depending on the type of exercise you are
doing and your goals for that activity.

HOW TO CALCULATE TARGET HEART RATE

STEP 1. CALCULATE MAXIMUM HEART RATE (MHR)

Subtract your age from 220 to get your maximum heart rate.

STEP 2. CALCULATE RESTING HEART RATE (RHR)

Make sure you have been seated and at rest for at least 5 minutes before
calculating your RHR. Keep in mind that the best time to measure RHR is as
soon as you wake up in the morning.

Set a timer for 6 seconds, and count the number of times you feel your heart
beat from zero (0) during that time. Record that number as your Resting Heart
Rate (RHR)

STEP 3. CALCULATE HEART RATE RESERVE (HRR)

Subtract your resting heart rate (RHR) from your maximum heart rate (MHR).
Your HRR is that number.

STEP 4. CALCULATE EXERCISE INTENSITY ZONES

Now to get the different zones of Exercise Intensity, you will need to calculate
the various percentages of your HRR and add back in your resting heart rate:
• 50-60% HRR + RHR = Low to low-moderate Intensity
• 60-70% HRR + RHR = moderate intensity
• 70-85% HRR + RHR = moderate high to high intensity

Your target heart rate may be to work at a lower intensity (50-60%) or higher
(up to 85%), depending on the type of exercise you’re doing, your goals, and
your current level of fitness.

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ELABORATE

ASSESSING BODY COMPOSITION

Many of the body composition assessment techniques available require special

equipment and training. Although more technical assessments do provide more
complete insight, for a general gauge of your personal health, two simple
measurements can provide valuable information—body mass index and waist
circumference.

Body Mass Index

Body mass index (BMI) is a simple test you can complete on your own. The results
are helpful as you monitor your progress toward improved physical fitness. It is a
person's weight in kilograms divided by the square of height in meters.

The body mass index is an attempt to quantify the amount of tissue mass (muscle, fat,
and bone) in an individual, and then categorize that person as underweight, normal
weight, overweight, or obese based on that value.

Commonly accepted body mass index ranges are:

A) Underweight: under 18.5 kg/m2
B) Normal weight: 18.5 to 25 kg/m2
C) Overweight: 25 to 30 kg/m2
D) Obese: over 30 to 39.9 kg/m2
E) Severely Obese: over 40 kg/m2

Calculate your BMI using the formula above:

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Waist Circumference

Another way to estimate your potential disease risk is to measure

your waist circumference. Excessive abdominal fat may be
serious because it places you at greater risk for developing
obesity-related conditions.

Waist circumference can be used as a screening tool but is not

diagnostic of the body fatness or health of an individual.

Measure your waist circumference:

WAIST CIRCUMFERENCE
(in inches and centimeters)
Risk Category Men Women
Very Low Less than 31.5 in. (80 cm) Less than 27.5 in. (70 cm)
Low 31.5 -39.0 in. (80-99 cm) 27.5-35 in. (70-99 cm)
High 39.5 to 47.0 in (100-120 cm) 35.5- 4
Very High Greater than 47.0 in. (120 Greater than 43.0 in (110
cm) cm)
Adapted by permission from Bray, 2004, p. 348.

EVALUATION

1. Compute the BMI of Tony who weighs 57 kg and stands 1.6 m.

__________________________________________________________________

2. Compute Gab’s BMI: Weight – 44 kg; Height – 162 cm.

___________________________________________________________________

3. Compute the BMI and its category: Weight – 64 kg; Height – 163 cm
___________________________________________________________________

4. What is the BMI category of a person who reaches 29.5?

___________________________________________________________________

5. Gina weighs 65 kg and stands 1.5 m. What is her BMI?

___________________________________________________________________________

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