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PA

Patrick G. Darilag
 PHYSIOLOGICAL
“ INDICATORS
( HEART RATE, RATE
OF PERCEIVED
EXERTION AND
PACING)
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FREQUENCY
It is The frequency of
exercise refers to
number of times a
physical activity is
done in each week.
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INTENSITY
The rate at which the
activity is performed is
called Intensity. It is also
referred to as the INTENSIT
magnitude of the effort Y
required to perform an
activity or exercise. 1. Light
2. Moderate
3. Vigorous
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Heart Rate

Resting heart rate

(RHR) is the number of
times your heart beats
per minute (bpm) while
at complete rest. 5
Heart Rate
60% to 80% intensity level.
(Karvonen’s Formula)
Target heart rate is the minimum
number of heartbeats in a given
amount of time in order to reach
the level of exertion necessary for
cardiovascular fitness, specific to
a person's age, gender, or physical
fitness 6
Heart Rate

Maximum heart rate

(MHR) is the maximum
number of beats made by
your heart in 1 minute of
effort or physical activity 7
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1. Get the Maximum Heart Rate.
MHR = 220 - ___________
(Your age)
Example:
MHR = 220 – 25
MHR = 195
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2. Determine the Heart Rate Reserve.
HRR = MHR - ___________
(Resting Heart Rate)

Example:
HRR = 195 – 75
HRR = 120
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3. Take 60% and 80% of the HRR
a. 60% x HRR = _________
b. 80% x HRR = _________
Example:
a. 60% x 120 = 72
b. 80% x 120 = 96
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 4. Add each HRR to Resting Heart
Rate (RHR) to obtain the Target
Heart Rate (THR) range.
a. 60% HRR ___ + ______ = ______ beats per minute

(RHR)

b. 80% HRR ___ + ______ = ______ beats per minute

(RHR)

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Example:
a. 60% HRR 72 + 75
= 147 bpm
b. 80% HRR 96 + 75
= 171 bpm
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 Therefore, your Target
Heart Rate (THR) is

147 bpm to 171 bpm

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TYPE
The type of activity is
determined by following
the principle of progression
and specificity

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TYPE
Health Related Fitness

1. Cardiovascular Strength
2. Muscular Strength
3. Muscular Endurance
4. Body Composition
5. Flexibility 17
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Credits
● https://www.google.com/search?q=image+of+meditation+exercise&tbm=isch&v
ed=2ahUKEwjF49OvhMXrAhXPxIsBHePgC7MQ2-cCegQIABAA&oq=image+
of+meditation+exercise&gs_lcp=CgNpbWcQA1DdigRY1J8EYPGyBGgAcAB4
AIABWYgBpwaSAQIxMJgBAKABAaoBC2d3cy13aXotaW1nwAEB&sclient=
img&ei=H7ZMX4XYCc-Jr7wP48GvmAs&bih=608&biw=1366#imgrc=3Xz8Zy
VS9zjycM

● https://www.youtube.com/watch?v=wMFbBct
-p7c
● https://www.youtube.com/watch?v=QPfOZ0e
(Yoga Sound)
30xg
(Cardio Exercise)
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