MLEANT

EAHHTL
Can cope with normal stress of life, and can work productively.

MENTAL HEALTH
ELMAONTOI
BETSNFEI
People who have arelaxed body and mind tend to be more productive
at work or at home.

EMOTIONAL BENEFITS
P HAY C S I I G O L O
ISNRDOITCA
such as heart rate, blood pressure, body temperature,
serum levels of various stress hormones

PHYSIOLOGICAL INDICATORS
HEART
RATE HEART RATE

Also known as pulse rate. The heart rate is one

of the “vital signs” or the important indicators of
health in the human body.
HEART
RATE HOW TO GET YOUR HEART
RATE

Place your pointing and middle finger on

your inside wrist. Count to beats for 10
seconds then multiple the result by 6

EX: 8X6=48
 RATE OF
PERCEIVE
D RATE OF PERCEIVED
EXERTION EXERTION

Can measure exercise intensity and can be

combined with the Prediction Equation.
 According to Macgill News Today:

“The heart rate of a person should be between 60 and 100

beats per minute while they are resting.”
TARGET
HEART TARGET HEART RATE
RATE

Minimum number of heart beats in each

amount of time in order to reach the level
of exertion necessary for cardiovascular
fitness.
COMPUTATION OF MAXIMAL
HEART RATE

220-AGE

EX: 220-23

MHR= 197
 RPE APPROXIMATE
LEVEL OF
COMPUTATION OF RATE OF
EXERTION PERCEIVED EXERTION
1 10% NO
EXERTION

2 20% VERY VERY

WEAK
MAXIMAL HEART RATE-RPE
3 30% VERY WEAK

4 40% WEAK

5 50% MODERATE EX: 197- (50%/0.5XAGE)

6
197-(0.5X23)
60% SOMEWHAT
STRONG

7 70% STRONG 197-11.5

8 80% VERY
STRONG

9 90% VERY VERY

STRONG
RHR= 185.5

10 100% MAXIMAL
EXERTION
COMPUTATION OF HEART
RATE RESERVE

MHR-RHR

197-185.5

HRR=11.5
 HOW TO OBSERVE PERSONAL SAFETY PROTOCOL TO
AVOID DEHYDRATION, OVEREXERTION, HYPOTHERMIA,
AND HYPERTHERMIA DURING MVPA PARTICIPATION
 DEHYDRATION

Or loss of fluids occurs in

exercise through sweat,
breath, and urine.
 SYMPTOMS OF
DEHYDRATION:
 THIRST
 DRY MOUTH
 HEADACHE
 DRY SKIN
 DECREASED URINATION
SAFETY PROTOCOL OF
DEHYDRATION:

 Drink plenty of water as

directed by your doctor.
 Eat foods with high
amount of water.
 Avoid/limit drinks with
caffeine.
 OVEREXERTION

Form of any exercise greater

than the capacity of an
individual to handle.
SYMPTOMS OF
OVEREXERTION:
 DIZINESS
 NAUSEA
 VOMITING
 SAFETY PROTOCOL OF
OVEREXERTION:

 Stretch and Warm up your

muscles before doing an
activity.
 HYPOTHERMIA

Training in a cold environment

can lead to hypothermia.
 SYMPTOMS OF
HYPOTHERMIA:
 Shivering.
 Exhaustion or feeling
very tired.
 Confusion.
 Fumbling hands.
 Memory loss.
 Slurred speech
 SAFETY PROTOCOL OF
HYPOTHERMIA:

 Get out of the cold, wind,

rain or snow if possible.
 HYPERTHERMIA

Heat ilness, a product of

losing too much water &
heating up because of
exercise.
SYMPTOMS OF
HYPERTHERMIA:

 HEAT CRAMPS
 HEAT STROKES
 HEADACHE
SAFETY PROTOCOL OF
HYPERTHERMIA:

 Take frequent breaks

 Drink plenty of water.