EXERCISE

PHYSIOLOGY
INDICATORS
Physiological Indicators in fitness and
exercise
 discusses the heart rate, rate of
perceived exertion and pacing which
associated with MVPAs (Moderate
physical activities and vigorous
physical activities ).
The resting heart rate
 Your pulse is your heart rate, or the number of
times your heart beats in one minute. Pulse rates
vary from person to person. Your pulse is lower
when you are at rest and increases when you
exercise (more oxygen-rich blood is needed by the
body when you exercise). Knowing how to take
your pulse can help you evaluate your exercise
program.
To get your pulse beat, follow the steps:

 Step 1:
Place the tips of your index, second and
third fingers on the palm side of your other
wrist below the base of the thumb or, place the
tips of your index and second fingers on your
lower neck on either side of your windpipe.
 Step 2:
Press lightly with your fingers until
you feel the blood pulsing beneath your
fingers. You may need to move your
fingers around slightly up or down until
you feel the pulsing. Use a watch with a
second hand, or look at a clock with a
second hand.
 Step 3 :
Count the beats you feel for 10
seconds. Multiply this number by
six to get your heart rate (pulse) per
minute.
 Step 4:
Compute using the formula:
RHR = Pulse: ____ beats in 10 seconds x 6
= ____ beats per minute (bpm).
Result
Normal heart rates at rest for
children whose age is 6 to15 is 70
to 100 bpm while adults whose age
is 18 and over is 60 to 100 bpm.
The Maximal Heart Rate (MHR)
 Maximal Heart Rate (MHR) is the maximum
number of beats made by your heart in 1
minute of effort. When walking quickly, you
will be in an endurance zone, with a heart
rate of between 60% and 75% of your
maximum heart rate (MHR). Knowing your
rate means listening to your body.
The Heart Rate Reserved (HRR)

 Heart Rate Reserve (HRR) is the difference

between your Resting Heart Rate and your
Maximum Heart Rate. It is used primarily for
determining heart rate zones during exercise,
and the amount of cushion in heartbeats
available for exercise.
 To compute for your HRR, subtract
the resting heart rate from the
maximal heart rate: HRR = MHR –
RHR.
The Target Heart Rate (THR)

 Target Heart Rate (THR) is generally expressed as

a percentage (usually between 50 percent and 85
percent) of your maximum safe heart rate. This is
used to identify Training Intensity (TI). Training
intensity is the amount of effort you are putting in
to whatever exercise you are doing.
The TI of a person can be measured in different
levels such as follows:
 low intensity (heart rate is 68-to-92 beats per
minute);
 moderate intensity (heart rate is 93-to-118 beats
per minute); and
 high intensity (heart rate is more than 119 beats per
minute).
To determine the intensity of exercise or cardio-respiratory
training zone according to heart rate reserve, follow these steps:

 Estimate your maximal heart rate (MHR) according to the

following formula:
MHR = 207 – (0.7 x age)
 Check your resting heart rate (RHR) for a full minute in
the evening, after you have been sitting quietly for about
30 minutes reading or watching a relaxing TV show.
 Determine the heart rate reserve (HRR)
 Calculate the Training Intensity (TI) at 30,
40, 50, 60, 70 and 85 percent. Multiply the
heart rate reserve by respective 0.30, 0.40,
0.50, 0.60, 0.70, and 0.85, and then add the
resting heart rate to all four of these figures
(e.g., 60% TI = HRR x .60 + RHR).
Example: The 30, 40, 50, 60, 70 and 85 percent TIs for a
20-year-old with a RHR of 68 bpm would be as follows:

MHR: 207 - (0.7 x 20) = 193 bpm

RHR: 68 bpm
HRR: 193 – 68 = 125 bpm
TRAINING INTENSITY Range of Cardio-Respiratory
% (TI) Training Zone
TI = HRR x % + RHR (range based on TI)
30 (125 x .30) + 68 = 106 bpm
Light Intensity (106-118 bpm)
40 (125 x .40) + 68 = 118 bpm
50 (125 x .50) + 68 = 131 bpm Moderate Intensity (119- 143
60 (125 x .60) + 68 = 143 bpm bpm)
70 (125 x .70) + 68 = 155 bpm
Vigorous Intensity (144-174 bpm)
85 (125 x .85) + 68 = 174 bpm
The Rate of Perceived Exertion (RPE)
Chart on Borg’s Rate of Perceived Exertion (RPE)
Rating Description Rating Description
6 14
Very, very light Hard
7 15
8 16
Very light
9 17 Very hard
10 18
Fairly light
11 19
12 20 Very, very hard
13 Somewhat hard
 To determine your approximate heart
rate, simply multiply your Borg's RPE
by 10. For instance, an RPE score of 16
× 10 = 160 beats per minute. The scale
was designed with the average healthy
adult in mind.