UNIT 1: PHYSICAL FITNESS, POSTURE AND NUTRITION

WEEK 4
HEART RATE

LEARNING MODALITIES: Virtual/Face-to-Face/Asynchronous

LEARNING OUTCOMES
After completion of this unit, you should be able to:
1. Measure and record your pulse rate.
2. Identify ways to improve your physical activity levels.

INTRODUCTION
Your muscles have a significant demand for additional oxygen while you exercise. The heart
beats more quickly to keep up with the demand and deliver more oxygen to fuel your activity. In this
lesson, variations in your activities will cause your heart rate to go up or down. Even when you are
sleeping, reading, or watching TV, your body uses oxygen and nutrients, and produces carbon dioxide
and other wastes. When you get up and start moving around, your body demands more oxygen and
produces more carbon dioxide as waste. These demands increase even further if you start running or
doing another strenuous activity.

The circulatory system responds by raising the heart rate (how often the pump contracts) and
stroke volume (the amount of blood pumped with each contraction) to increase the cardiac output (the
volume (the volume of blood pumped from the left ventricle per minute). During exercise, heart rate
can rise dramatically, from a resting rate of 60-80 beats per minute to a maximum rate of about 200 for
a young adult. A pumping heart makes the sound we call the heartbeat. As the heart beats, it forces
blood from the ventricles into the muscular, elastic walls of the arteries, causing them to expand. Each
artery wall then contracts to push the blood onward, further through the body. You can feel those
“pulses” of blood, moving through the arteries in rhythm with your heartbeat. The number of pulses per
minute, usually referred to as pulse rate, is measured in beats per minute (BPM). The average pulse
rate for a child ranges from 60 to 120 BPM. This lesson will enable students to learn how their hearts
respond to physical activity

Pulse of Life
 Do you know how to measure your heart rate?
 How do you measure heart rate (beats per minute)?
 Do you feel the surge of blood through an artery?

You can measure your heart rate by taking your pulse. Each pulse you feel in your wrist
represents one heartbeat. You’re about to find out, as you observe the response of your pulse rate to a
variety of activities.
 Practice taking your pulse rates several times while you count off
15-second intervals.

1. Lightly press your ring and middle fingers against your wrist. Do not
use your thumb, because it has a pulse of its own.
2. Sit quietly for one minute. Then, measure your resting heart rate by
counting your pulse for 15 seconds.
3. Multiply the number of pulse beats by four to calculate the number of
beats per minute.

_________ beats in 15 seconds x 4 = _________ (Beats Per Minute / BPM)

HEART RATE OBSERVATIONS

 Do you think heart rate can vary, or if it always is the same?

_____________________________________________________________________________
 What kinds of situations might cause your heart rate to change?
_____________________________________________________________________________
Before starting each activity listed in the table, observe how the activity will affect your pulse rate by
writing on the appropriate box. Then, carry out each activity for one minute. Stop and immediately take
your pulse for 15 seconds (multiply by four to obtain the number of beats per minute). Be sure to do the
activities in order, and one activity at a time.

Before starting each new activity, sit quietly until your heart rate is close to your resting rate. Calculate
the difference between your resting pulse rate and your heart rate after each activity. Record the
difference in the appropriate column.

 What did you discover? Were there any surprises? How will you present your findings?
_____________________________________________________________________________
_____________________________________________________________________________

1. How do the different activities affect your heart rate?

_____________________________________________________________________________

2. Why does your heart rate need to change with various levels of activity?
_____________________________________________________________________________

3. What would happen if your heart rate did not change?

______________________________________________________________________________

4. What happened to your breathing during activities that increased your heart rate?
______________________________________________________________________________

With exercise or physical activity, the heart rate increases to supply the muscles with more
oxygen to produce extra energy. The heart can beat up to 200 times per minute with extreme exercise.
The brain sends nerve signals to the heart to control the rate. The body also produces
chemical hormones, such as adrenaline, which can change the heart rate. When we are excited,
scared, or anxious our heart gets a signal to beat faster. During a fever, the heart beats faster to bring
more blood to the surface of the body to release heat and cool the body. The heart rate increases during
and after a meal to send more blood to the digestive system. A trained athlete's heart can pump more
blood with each beat so his or her heart rate is slower. Likewise, an athlete's recovery time is shorter.

There are two ways the heart can meet the body's need for oxygen during exercise. It can beat
faster or it can beat harder, moving more blood per pump. But it can only beat harder if it has been
strengthened through regular exercise.
 Max HR and Target HR for Exercise
Now that you've covered the fundamentals of resting heart rate, let's look at how to calculate
maximum heart rate. Maintaining a workout improves cardiorespiratory endurance. Knowing your target
heart rate allows you to pace your workouts. Exercising at the appropriate level of intensity will help you
avoid burning out or wasting time with a workout that isn't vigorous enough to help you meet your goals.

What makes the maximal heart rate different from the target heart rate?

Maximal Heart Rate Target Heart Rate

If your heart rate is 50 to 85 percent of your maximum heart rate, you have hit your target heart zone
and are working at the right level of intensity. Exercising at the right level of intensity improves heart
and respiratory endurance and helps keep your workout at a level that is vigorous enough to meet
your health goals.

Calculate your maximum heart rate and target heart rate using the following equations:

1. First determine your maximum heart rate:

208 – (age in years x 0.5) = maximum heart rate (MHR) ____________________________

2. Then calculate your target heart-rate zone (THRZ) lower limit:

MHR x 0.5 = Lower Limit ____________________________

3. Next calculate your target heart-rate zone (THRZ) upper limit:

MHR x 0.85 = Upper Limit ____________________________

4. Your target heart rate zone (THR) is therefore:

Lower limit to Upper limit beats per minute ____________________________

Resources

● Stopwatch (or clock/watch with second hand)

● Pencil
● Student worksheet with graphs and discussion questions
1. Describe what you have learned about the connections between activity intensity and heart
rate.
________________________________________________________________
________________________________________________________________
________________________________________________________________

2. Complete the following statements:

I discovered ___________________________________________________________________

I learned ______________________________________________________________________

I never knew ___________________________________________________________________

I was surprised _________________________________________________________________

I enjoyed ______________________________________________________________________
 UNIT 1: PHYSICAL FITNESS, POSTURE AND NUTRITION

WEEK 5
POSTURE

LEARNING MODALITY: Virtual/Face-to-Face/Asynchronous

LEARNING OUTCOMES
After completion of this unit, you should be able to:
1. Define what posture is.
2. Describe the upper and lower body cross syndromes.
3. Discover any postural defects or issues that you may have.
4. Determine ways to improve one’s posture.

INTRODUCTION
Standing up straight to look your best is only part of good posture. It is vital to your long -
term health. Making sure you hold your body correctly, whether you're moving or sitting, can help
you avoid pain, injuries, and other health issues.

The core muscles, which connect your upper and lower bodies, are essential for maintaining
proper balance. Your upper body is more likely to fall forward if this area is weak. As a result, your
shoulders hunch and the balance required for good posture is disrupted. Stronger leg muscles make
standing and remaining balanced easier, whereas weaker upper back muscles may contribute to
slouching.

Can you tell what faulty posture are these?

Sway Back

Kyphosis

Relaxed Faulty Posture

Round Back

Flat Back
 Upper and Lower Cross Syndrome
Many of us were told to stand up straight, don't slouch, and sit up tall when we were growing
up. Achy necks, tight hips, and flabby abs can be the result of work, study, recreational activities, and
socializing. Even the terms "upper cross syndrome" and "lower cross syndrome" can be caused
by it. You can prevent cross syndromes and related problems by recommitting to moving in a way that
is healthier for your body.

The upper cross syndrome occurs when the muscles in the neck, shoulders, and chest
become deformed, usually as a result of poor posture. Upper crossed syndrome is caused by weak
lower and middle trapezius, tight upper trapezius and levator scapulae, weak deep-neck flexors, tight
suboccipital muscles and sternocleidomastoid, weak serratus anterior, and tight pectoralis major and
minor. Upper crossed syndrome is caused by muscular imbalance that usually develops between tonic
and weak muscles.

The lower cross syndrome involves the abdominal muscles, muscles in the lower back, and
muscles around the hip joint. With lower crossed syndrome, the pelvis is anteriorly rotated. This means
that the front of the pelvis is pulled towards the ground while the back of the pelvis pushes out (or
causes the buttocks to stick out so to speak). Hip flexors, such as the rectus femoris and iliopsoas, as
well as the muscles of the low back tend to get tight, while the abdominal muscles and gluteal (buttocks)
muscles get lazy. This can contribute to pain the hips in and lower back.

Watch: Upper/Lower Body Cross Syndrome: Stretches for Better Posture

https://www.youtube.com/watch?v=lTiwRSGQrwU&t=86s
What exactly is posture?
Posture is the alignment and position of the body in relation to the force of gravity. Whether we
are sitting, standing, or lying down, gravity puts pressure on our joints, ligaments, and muscles.
Standing up straight to look your best is only one aspect of good posture. It is critical to your long-
term health. Making sure you hold your body correctly, whether you're moving or not, can help
you avoid pain, injuries, and other health issues.

What is the significance of good posture?

Good posture helps to distribute gravity's force throughout our bodies so that no one
structure is overstressed, which can lead to pain. Because of the ideal alignment, good posture
allows the body weight to be balanced over the spine, pelvis, and legs with minimal mus cular
effort. This alignment also evenly distributes pressure through your spine's discs and prevents
excessive stress on ligaments.

There are two types of posture:

 Dynamic posture is how you hold yourself when you are moving, like when you are walking,
running, or bending over to pick up something.

 Static posture is how you hold yourself when you are not moving, like when you are sitting,
standing, or sleeping.

It is important to make sure that you have good dynamic and static posture. The key to good
posture is the position of your spine. Your spine has three natural curves - at your neck, mid back,
and low back. Correct posture should maintain these curves, but not increase them. Your head should
be above your shoulders, and the top of your shoulder should be over the hips.
What happens when you sit or stand incorrectly?
When you have good posture, your spine is strong and stable. Bad posture causes your
muscles and ligaments to struggle to keep you balanced, causing them to become stressed and
strained, potentially resulting in back pain, headaches, and other problems.

The following factors can contribute to poor posture:

 A way of life that is devoid of exercise and activity, resulting in decreased muscle strength.
 Unsuitable footwear (such as sandals or high heels)
 Pain in the lower back (bad posture also can cause low back pain)
 Strong and flexible muscles are essential for maintaining proper spinal curve alignment. That
is why stretching and strengthening exercises are essential.

How can I improve my posture in general?

 Be mindful of your posture during everyday activities, like watching television, washing dishes, or
walking
 Stay active. Any kind of exercise may help improve your posture, but certain types of exercises can
be especially helpful. They include yoga, tai chi, and other classes that focuses on body awareness.
It is also a good idea to do exercises that strengthen your core (muscles around your back, abdomen,
and pelvis).
 Maintain a healthy weight. Extra weight can weaken your abdominal muscles, cause problems for
your pelvis and spine, and contribute to low back pain. All of these can hurt your posture.
 Wear comfortable, low-heeled shoes. High heels, for example, can throw off your balance and
force you to walk differently. This puts more stress on your muscles and harms your posture.
 Make sure work surfaces are at a comfortable height for you, whether you're sitting in front of a
computer, making dinner, or eating a meal.

How can I improve my posture when sitting?

Many Americans spend a lot of their time sitting - either at work, at school, or at home. It is
important to sit properly, and to take frequent breaks:

 Switch sitting positions often

 Take brief walks around your office or home
 Gently stretch your muscles every so often to help relieve muscle tension
 Don't cross your legs; keep your feet on the floor, with your ankles in front of your knees
 Make sure that your feet touch the floor, or if that's not possible, use a footrest
 Relax your shoulders; they should not be rounded or pulled backwards
 Keep your elbows in close to your body. They should be bent between 90 and 120 degrees.
 Make sure that your back is fully supported. Use a back pillow or other back support if your chair
does not have a backrest that can support your lower back's curve.
 Make sure that your thighs and hips are supported. You should have a well-padded seat, and
your thighs and hips should be parallel to the floor.

How can I improve my posture when standing?

 Stand up straight and tall
 Keep your shoulders back
 Pull your stomach in
 Put your weight mostly on the balls of your feet
 Keep your head level
 Let your arms hang down naturally at your sides
 Keep your feet about shoulder-width apart
 Postural Assessment

The spine's position is essential to good posture. The spine has three natural curves: at the neck, in
the mid/upper back, and in the lower back. Correct posture should keep these curves but not accentuate
them. The top of your shoulder should be over your hips, and your head should be above your
shoulders.

While assessing posture, symmetry and rotations/tilts should be observed in the anterior, lateral
and posterior views.

 Head alignment
 Cervical, thoracic and lumbar curvature
 Shoulder level symmetry
 Pelvic symmetry
 Hip, knee and ankle joints

In sitting:
 The ears should be aligned with the shoulders and the shoulders aligned with the hips
 The shoulders should be relaxed and elbows are close to the sides of the body
 The angle of the elbows, hips and knees is approximately 90 degrees
 The feet flat on the floor
 The forearms are parallel to the floor with wrists straight
 Feet should rest comfortably on a surface