Republic of the Philippines

department of Education
Region I
PANGASINAN DIVISION II
Binalonan, Pangasinan

DIVISION SELF-LEARNING MODULES (SLM)

CUM WORKSHEETS
PHYSICAL EDUCATION AND HEALTH 4 GRADE 12
QUARTER 3, WEEKS 1 to 10

MELC: Analyzes physiological indicators such as heart rate, rate of perceived

exertion and pacing associated with Moderate to Vigorous Physical Activities
(MVPAs) to monitor and/or adjust participation or effort.
 K to 12 BEC CG: PEH12FH-Ik-t-9

Prepared by:

ROBERTO RUBEN T. HALOG

SHS Teacher III
Cabanbanan National High School
 Grade
12

PHYSICAL EDUCATION
AND HEALTH 4
QUARTER 3 – MODULE 4
MELC: Analyzes physiological indicators such as heart rate,
rate of perceived exertion and pacing associated with
Moderate to Vigorous Physical Activities (MVPAs) to monitor
and/or adjust participation or effort
PART I.

A. Introduction
In this module, you will learn about the physiological indicators such as heart rate, rate of perceived
exertion and pacing which are associated with moderate to vigorous recreational activities such as biking
with level terrain or few hills, hiking or walking at a brisk pace. The results of these physiological indicators
will serve as guide to monitor and adjust the intensities in the participation to the recreational activities. Fun
and pleasure are perhaps the immediate answers of the majority who have experienced outdoor activities.
However, there is more to it than just the fun. Studies have shown that being close to natural environment is
healthy. Aside from the fresh air and the amazing natural sites, the recreational activities have positive
effects on the general well ness of an individual most especially if it is done with regularity.

B. Discussion

Physiological Indicators in Recreation

The physiological indicators composed of heart rate, rate of perceived exertion and pacing
associated with moderate to vigorous physical activities to monitor and or adjust participation or effort will
show your level of participation and performance in recreational activities such as biking with level terrain
or few hills, hiking or walking at a brisk pace. Moderate and vigorous intensity of physical activities are
monitored through the indicators.
Recreation is derived from the Latin word recreare which means to be refreshed. Choices for
recreation vary from person to person. Therefore, recreational activities depend on one’s interests, pursuits
and needs which may be reflective of one’s beliefs and level of gratification. For example, a natural park
with level terrain or few hills may serve as bonding place for a family to have a picnic, a great fitness area
for a jogger, a place to commune with nature and to meditate for others. Being outdoors prevents a person
from having a sedentary lifestyle. It allows people to move, whether by walking, running, swimming, biking
and others. Why recreation activities are important? It helps people to be on the move. It gets their hearts
pumping and their muscles at work. Such movements expend energy, promote cardiovascular and muscular
fitness, and improve the function of the immune system, include reduced obesity, reduced risk of disease,
enhanced immune system and increased life expectancy. In fact, the physical activities done in outdoor
recreation may range from average to vigorous levels of intensity.
Like brisk walking, hiking is a good way to improve your cardiovascular fitness, particularly if your
route includes some hills, which will force your heart to work harder. Taking a hike on the slightly uneven
surface of a trail also provides a natural way to engage the core muscles in your torso and to hone your
balance skills.
 At first, the heart rate is an indicator of level of participation in physical activity. The intensity of
activity is measured by the percentage of the maximum heart rate during the recreational activities which
literally means the number of times the heart beat in one minute. To determine your maximum heart rate
based on your age, we will use of prediction equation (MaxHR Formula = 220 – your age). We all know
that as we grow older, our PMHR decreases. It’s one of the factors which lead to cardiovascular diseases
among adults. The tests such as treadmill or exercise bike are given to them to monitor and measure one’s
heart rate whether they maintain or improve their fitness.
Monitoring heart rate is important for keeping tract of your heart during exercise and a to ensure the
success and safety of your fitness program. How to monitor heart rate? There are two ways in monitoring:
radial pulse and your carotid pulse. The radial pulse is highly recommended. To compute for Resting Heart
Rate, sitting rest, lying down or right after waking up, count the number of heartbeats within 15 seconds,
multiply by 4 equals your resting heart rate. A 59 bpm possess good fitness, and 90 above bpm means low
fitness. Below is the table for RHR ratings:

Table 1. Resting Heart Rate ratings.

Resting Heart Rate ratings
Heart Rate (bpm) Rating
59 Excellent
60-69 Good
70-79 Average
80-89 Fair
90 + Poor

Using the heart as physiological indicators, maximal heart rate is typically used. Participation in
outdoor recreational activities should be between 55%-85% of your maximal heart rate to maintain or
improve cardiorespiratory fitness. To compute for Target Heart Rate: 55% HR multiplied by PMHR is equal
to lower limit moderate intense activities; 70% HR multiplied by PMHR is equal to upper limit moderate
intense activities. For vigorous intense activities, 70% HR multiplied by PMHR is equal to lower limit
vigorous intense activities; 85% HR multiply by PMHR is the upper limit for vigorous intense activities.
However, as fitness improves, accumulated minutes should at least account for 30 minutes a day, and the
FITT principle can be increased as well. It is important that you monitor and interpret your fitness
improvements whether you possess low fitness, marginal fitness or good fitness. The table below shows
recommended progression.

Table 2. Progression of Activity Frequency, Intensity and Time Based on Fitness Level.
Progression of Activity Frequency, Intensity and Time Based on Fitness Level
Low Fitness Marginal Fitness Good Fitness
Frequency 3 days a week 4-5 days a week 6 days a week
Intensity
Heart Rate Reserve (HRR) 40-50% 50-60% 60-85%
Target Maximum Heart Rate (THR) 55-65% 65-75% 75-85%
 Rate of Perceived Exertion (RPE) 5-6 7-8 9-10
Time 30 mins. 40 mins. 60 mins. (1 hour)

The Rate of Perceived Exertion (RPE) is used to measure the intensity of your exercise and it is
based on the person’s experiences during the participation in recreational activities including increased
respiration, increased sweating and fatigue. A number in RPE is assigned to coincide with the subjective
feelings and runs from 1-10 physical exertion. Dr. Gunnar Borg has designated the scale (from 1 to 10) for
us to be guided in doing physical activities. It is useful to track workout strength and appropriate monitoring
of heart rate. The table of equivalents is as follows:
Table 3. Borg’s Table of Equivalents.
RPE APPROXIMATE LEVEL OF EXERTION ACTIVITIES
1 10% No exertion Sleeping, cellphone browsing

2 20% Very very weak Reading, watering the plants

3 30% Very weak Doing household chores like cooking,

cleaning the house

4 40% Weak Slow jogging

5 50% Moderate Few hills climbing, moderate walking

brisk
6 60% Somewhat strong Hiking

7 70% Strong Fast brisk walking, running

8 80% Very strong Bicycling

9 90% Very very strong Swimming

10 100% Maximal exertion Athletic, sports competition

When using this rating scale, you must remember to include feelings of shortness of breath, as well
as how tired you feel in your legs and all body parts. Remember that the recommended target level of
exertion is from 5-10 for your fitness health to maintain and improve.
If the student selects a number of 5, for example, it garners an exertion level of 5, which means that
he/she would more or less, be at his/her 50% maximum heart rate. This value can be compared to Prediction
Equation in determining the PMHR of an individual age 16 years, subtract the age to 220 which is the given
highest heartbeat, is equal to 204, and his/her 50% exertion based on the table above, the heart rate will be
102 beats per minute. Whatever the heart rate is, that would be his/her 50% PMHR. The activity can be
considered as moderate or vigorous intensities. The Prediction Equation can be adjusted and known to have
an error between 10 to 20 beats per minute.
 Pace and Pacing is a rate of movement, especially in stepping and walking (to walk at a brisk pace
of five miles an hour). It is a rate of activity, progress, growth, performance and tempo. Walking at a brisk
pace means you’ll be walking faster than you would normally. Many fitness experts consider a brisk
walking pace to be 100 steps per minute or 3 to 3.5 miles per hour. A brisk pace is relative since it refers to
your level of exertion, which depends on your fitness level. In order for it to be considered a brisk pace, you
need to raise your heart and breathing rate. You may feel slightly out of breath or sweaty when walking
briskly.
Pacing is a method that begins with measuring one’s stride, with the intent of determining an
individual’s length of stride. A pace is measured two steps; a complete stride. Every time the right and left
foot hits the ground is one pace. Each pace (two steps) normally measures out to almost 50-60 inches.
Perhaps the best method to determine a hiker’s pace is to record it over a specific distance to determine an
average. Before embarking on the trail, the individual should develop a “pace average” over a controlled
area first.
Pacing on a bike requires self-knowledge and self-control. Pacing may be required when what will
limit your performance later does not limit you now. Pacing means riding more slowly at the beginning so
that you can go faster at the end. Pacing also means riding more slowly at the beginning so that you can
reach the end.
C. Readings
OUTDOOR RECREATION FOR FILIPINO KIDS
The world is rapidly changing. Everything is slowly adapting to the technological advancements that
are happening. The evidence of this rapid change is seen everywhere. People cannot leave without their cell
phone, tablets are sold everywhere and computers are incorporated into almost everything. Some say that
the Philippines is a developing country but you must take note that it is undeniable that you are already in
the modern age.
Outdoor recreation gives you the active lifestyle that you need to stay healthy and fit. Filipinos in the
90s were fond of these outdoor games. Kids are seen playing “tumbang preso”, “Piko”, “langit-lupa” and
other games that require movement. Compared to the present times, children today when asked whether they
know any of these traditional games would say no. And if they are asked what games do they play, most of
them would answer video games and other virtual games.
Outdoor recreation also provides children several things that they could not learn in the classroom.
Just like what the saying said, “experience is the best teacher.” It increases their knowledge about their
natural habitat. In the future, it may give children a positive outlook in life when they grow up. Their social
skills would also increase, thus helping them survive in the future.
For families on a budget, a walk in the park could be a substitute. Why? Walking gives several
benefits such as reduction of heart related diseases. Besides that, it will also serve as the bonding time
between the kids and the parents. Playing in the park is also a great idea, a simple game of “Chinese garter”
would be a great recreational activity. People can enjoy and stay healthy at the same time. They just need to
find the suitable activity for them. Living healthy is better than enjoying the world today, but suffer in the
future. Parents must teach their children that having a healthy lifestyle will benefit them in the future. When
is the best time to go out, enjoy the sun and have a parent-child bonding? NOW!!!

D. Examples

Figure 1: https://www.facebook.com/PetiksAkyaters/posts/637384336940680
Invite your family, friends and relatives to do walking, biking or hiking in the place or community
which have few hills, mountains and with level terrains. Such places like in our Pangasinan province
comprised the natural and environmental sites which are mostly visited by the tourists.

Figure 2: https://www.facebook.com/PetiksAkyaters/posts/637384336940680
PART II. Activity Proper

I. Directions: On the space provided before the number, draw 1 heart ( ) when the activity
is done while heart is at rest and draw 2 hearts ( ) if heart is working hard.
1. Biking 6. Step-Ups
2. Sprinting 7. Eating
3. Sleeping 8. Hiking
4. Reading Encyclopedia 9. Lifting 25kgs. barbel for 5 seconds
5. Fall In-Love 10. Taekwondo

II. Directions: Encircle the word which are related to physiological indicators in recreation that can
be found in any directions.

RATE INTENSITY
PACING BICYCLING
FITNESS PHYSIOLOGICAL
HEALTH RADIAL
PULSE HEART

D E W C B M J L P T G F V X O
S D R W E F S A I A P V X N M
S Y A N M B I C Y C L I N G C
E T D W D F G I C V F G B O R
N K I V L K R G Z H I H J K A
T L A N O G H O T Z T V G H T
I C L Q B N M L Y Y U F G T E
F V D U P S A O T E Q W G U D
S N W R G E S I Y M O N P R S
C S G W H D S S Y Z I W R T Y
X W F W N N S Y F C P R P F T
S R R K E R F H A W I U T R R
F Q T T Q D F P S H J T L I I
C S N H H E A R T X S D M S P
X I O G E R W Z F E R V B N E
Activity III. Directions: Read and study the situation statement below.

Juan is a 17 years old Grade 12 student who is always physically active on bicycling
routine. Compute his Target Heart Rate using the two methods. Use the formula below
to estimate the Target Heart Rate and record the upper limit and lower limit for each
bicycling activity intensity.

Target Maximum Heart Rate (MHR) Method:

1. Estimated Maximal Heart Rate
220 – Age = MHR
2. Range for Moderate Intensity Activity
55 % X MHR = LOWER LIMIT
70% X MHR = UPPER LIMIT
3. Range for Vigorous Intensity Activity
70 % X MHR = LOWER LIMIT
85% X MHR = UPPER LIMIT

INTENSITY LOWER LIMIT UPPER LIMIT

Moderate

Vigorous
Keys to Correction:

Activity I:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

Activity II:

D E W C B M J L P T G F V X O
S D R W E F S A I A P V X N M
S Y A N M B I C Y C L I N G C
E T D W D F G I C V F G B O R
N K I V L K R G Z H I H J K A
T L A N O G H O T Z T V G H T
I C L Q B N M L Y Y U F G T E
F V D U P S A O T E Q W G U D
S N W R G E S I Y M O N P R S
C S G W H D S S Y Z I W R T Y
X W F W N N S Y F C P R P F T
S R R K E R F H A W I U T R R
F Q T T Q D F P S H J T L I I
C S N H H E A R T X S D M S P
X I O G E R W Z F E R V B N E
Activity III:

I. Target Maximum Heart Rate (MHR) Method: (Age = 17 years old)

1. Estimated Maximal Heart Rate
220 – Age = MHR 220 -17 = 203
2. Range for Moderate Intensity Exercise
55 % X MHR = LOWER LIMIT 55% X 203 = 111.65
70% X MHR = UPPER LIMIT 70% X 203 = 142.1
3. Range for Vigorous Intensity Exercise
70 % X MHR = LOWER LIMIT 70% X 203 = 142.1
85% X MHR = UPPER LIMIT 85% X 203 = 172.55
INTENSITY LOWER LIMIT UPPER LIMIT

Moderate 111.65 142.1

Vigorous 142.1 172.55

PART III. SUMMATIVE EVALUATION
I. Directions: Rearrange the jumbled letters to form the correct word/s that identifies the
physiological indicator.

Statement Jumbled Letters Formed Word/s

1. A kind of pulse located at the

I D RA L A
wrist.

2. The intensity of activity is

measured by the percentage of
the maximum heart rate during
the recreational activity which EAHRT TERA
literally means the number of
times the heart beats in a
minute.

3. It is used to measure the

intensity of your exercise and is
based on the person’s
experiences during the TERA FO ERPCVEDEI
participation in recreational XERETINO
activities including increased
respiration, increased sweating
and fatigue.

4. Refers to the rate or speed of

CIPAGN
doing physical activities.

5. It is used to measure the ERP ALSCE

intensity of your exercise that
includes shortness of breath as
well as how tired you feel in
your whole body.

6. A good way to improve your

cardiovascular fitness,
particularly if your route IKHIGN
includes some hills, which will
force your heart to work harder.

7. Refers to the ability of the

heart, lungs, blood vessels and ACRIDO-SVAUCLRA
blood to work efficiently and to DENRUACNE
supply the body with oxygen.

8. The state of equilibrium and

one important skill used in ABLNACE
biking.

9. Refers to the soundness of the

heart and lungs which
ROGNAIC IVGRO
contributes to the ability to resist
disease.

10. The term for the body’s

relative amount of fat to fat-free DYBO MCOPOTSINIO
mass.

II. Directions: Match Column A with Column B. Write your answer on the space provided.
A B
_____1. These are physiologic in nature and depends on A. Heart Rate
your level of participation and performance in
recreational activities.
_____2. A major artery that is located below the base of B. Pacing
the thumb.
_____3. It means the number of times a person’s heart C. Physiological Indicators
beat in one minute.
_____4. The rate or speed of movement in doing the D. Rate of Perceived
physical activities that regulates one’s progress Exertion (RPE)
and performance.
 _____5. It is used to measure the intensity of exercise and E. Radial artery
based from person’s feelings and experiences. F. Carotid artery
III. Directions: Create a poster which promotes a healthy lifestyle for your family and the
community, then explain briefly. Rubrics will be used to rate the activity.

Discussions:
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________

RUBRICS

POINT CRITERIA SCORE

Content and organization

5 Shows highly creative concepts.

Has unique and easy to understand.
Quality of work is competent, conveys strong message.
4 Somewhat creative and shows a good understanding of
concepts. Has unique and the quality of work is satisfactory
and showing some imagination.
3 Shows a fair understanding of concepts.
Make some sense
Quality of work is fair, showing little imagination
2 Questionable creativity and originality.
Message is unclear and loses audience attention.
 1 Lacks creativity. Does not show an understanding of concepts.
Hardly make a sense. Does not attract attention of audience.
KEYS TO CORRECTION:
Simple Activities
1. RADIAL
2. HEART RATE
3. RATE OF PERCEIVED EXERTION
4. PACING
5. RPE SCALE
6. HIKING
7. CARDIO-VASCULAR ENDURANCE
8. BALANCE
9. ORGANIC VIGOR
10. BODY COMPOSITION

Moderate Activities
1. C
2. E
3. A
4. B
5. D

Challenging Activities
Students’ answer will be evaluated using the given rubrics.
References:
A. Books
Aparato, Conrado R., et.al. (2017). Physical Education and Health. (1st ed.). Vol. II. Manila.
Rex Book Store, Inc.
Agcaoili, Jarrel Keane M., et.al. (2017). Dance and Recreation for Health: An Health-
Optimizing Physical Education for Grade 12. (1st ed.). Quezon City. Cronica BookHaus.
Gialogo, Ryan C., et.al. (2016). Fit for Life: The K to 12 Physical Education and Health
Textbook. Quezon City. Phoenix Publishing House, Inc.
Lualhati Fernando-Callo and Peter Fermin Dajime. 2016. Physical Education and Health I
vol.1.: Rex Bookstore Inc.

B. Online and Other Sources

Google. www.googlesearch.com (Adopted from: IRubric Short Answer. Retrieved from
http://rubistar.4teachers.org/)
https://www.hsph.harvard.edu/nutritionsource/borg-scale/
https://www.google.com/search?
q=Psychophysical+bases+of+perceived+exertion+Borg&source=lnms&tbm=isch&sa=X&ve
d=2ahUKEwiN0uG-
94PtAhUUfd4KHb0FDlYQ_AUoAXoECBYQAw&biw=1366&bih=667#imgrc=PVcYMsO
TOyHc1M
https://www.health.harvard.edu/blog/health-benefits-of-hiking-raise-your-heart-rate-and-
your-mood-2016092810414

https://www.dictionary.com/browse/pacing

https://www.healthline.com/health/exercise-fitness/average-walking-speed#what-is-a-brisk-
pace

https://sectionhiker.com/pacing-and-estimating-distance-by-blake-miller/

https://www.roadbikerider.com/how-to-pace-your-bicycle-ride/#:~:text=Pacing%20means
%20riding%20more%20slowly,fast%20as%20they%20could%20go.

https://centrecources.blogspot.com/2016/03/outdoor-recreation-for-filipino-
kids.html#:~:text=Filipino%20kids%20must%20know%20that,the%20chance%20of
%20having%20osteoporosis.

https://www.facebook.com/PetiksAkyaters/posts/637384336940680
https://www.facebook.com/watch/?
ref=search&v=1000558657068988&external_log_id=0040efb9- 278b-438c-98a4-
520e92308916&q=new%20zealand%20of%20pangasinan%20hiking%20blog%20video
https://www.google.com/search?
q=Table+for+resting+Heart+Rate+ratings&source=lnms&tbm=isch&sa=X&ved=2ahUKEwj
d3Ji86ZrtAhVbeXAKHRDjAJwQ_AUoAXoECBUQAw&biw=1366&bih=667#imgrc=g0H
5KXwUPeE6nM