Lesson 3

Let’s Get
PHYSICA
L!
1
OBJECTIVES
• Compute for the target heart rate for
correct activity intensity
• Enumerateexamples of aerobic and
anaerobic exercises
WHEN WE DO A MID-INTENSE
LEVEL EXERCISE, OUR PULSE
AND HEART RATE WILL
DRAMATICALLY INCREASE.
THE INTENSITY OF AN
EXERCISE DIRECTLY AFFECT
ONE’S HEART RATE.
One should look out for this specific
aspect when engaging in an aerobic
or anaerobic exercise. This also
serves as a guide to a right pace of
workout.
RESTING HEART
RATE (rhr)
PURPOSE
• It is used to establish the baseline to evaluate other values

DIRECTIONS
• Take the RHR upon waking up in the morning (best method)
• Using your index finger, find your radial, temporal, femoral, or carotid artery.

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• Hold the fingers against the pulse and count the rate for 15 seconds. Then, multiply
the rate by 4 to calculate the heart rate per minute.
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MAXIMUM HEART
RATE (mhr)
PURPOSE
• It is used to calculate the safe maximum number of beats the heart
makes when one is doing strenuous physical activities.

DIRECTIONS

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• Subtract the age of a person from 220. For example, if you are 20 years
old, (220 − 20). 6
Target HEART RATE
(thr)
PURPOSE
• This is used to calculate your aerobic intensity as a percentage of your
overall heart rate, which normally lies between 60 to 90 percent.
DIRECTIONS
• Take the maximum heart rate and multiply it by 60 percent (0.60) to get

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the lower limit. To obtain the upper limit, multiply it by 90 percent
(0.90). 7
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• An adult should perform thirty (30) to forty-five (45)
minutes of aerobic exercise a week according to the
Physical Activity Pyramid for Filipinos. Adolescents, on
the other hand, are recommended to have moderate-
intensity workouts for forty (40) minutes and twenty
(20) minutes of vigorous activity, bringing a total of one
hour of physical activity in a day. These serve as a basis
in coming up with a rational aerobic exercise program.