SHS
Physical Education and
Health 4
Module 4
Physical Education and Health 4
Grade 12 Module 4
First Edition, 2020
Copyright © 2020
La Union Schools Division
Region I
All rights reserved. No part of this module may be reproduced in any form without
written permission from the copyright owners.
Development Team of the Module
Author: Joan C. Bugayong, MT I
Editor: SDO La Union, Learning Resource Quality Assurance Team
Illustrator: Ernesto F. Ramos Jr., P II
Management Team:
Atty. Donato D. Balderas, Jr.
Schools Division Superintendent
Vivian Luz S. Pagatpatan, Ph.D
Assistant Schools Division Superintendent
German E. Flora, Ph.D, CID Chief
Virgilio C. Boado, Ph.D, EPS in Charge of LRMS
Delia P. Hufalar, Ph.D., EPS in Charge of MAPEH
Michael Jason D. Morales, PDO II
Claire P. Toluyen, Librarian II
Physical Education and
Health 4
Module 4
Target
Heart rate is helpful from Physiological viewpoint as an indicator of aerobic
exercise intensity and aerobic or cardiovascular fitness.
This module will help you monitor your exercise intensity and effort
through physiological indicators such as heart rate, rate of perceived
exertion(RPE), and pacing.
After going through this module, you are expected to:
1. analyze the physiological indicators such as heart rate, rate of perceived
exertion and pacing associated with MVPAs to monitor and/or adjust participation
or effort.
( PEH12FH-Ik-t-9);
2. perform various physical activities from light to vigorous physical activities; and
3. value the importance of engaging into various activities with different levels of
exertion .
Before going on, proceed to the next page and accomplish the pre-test.
1
PRE-TEST
Direction: Label the artery parts of the body to locate pulse beat. Write the correct
answer on the boxes provided in the illustration. (7 points)
___EM___OR___L
C___R___ ____ID
B____AC____I ____L
____EM____R____L
R___D___AL
POPLITE____L
DOR____ALIS PEDIS
2
Jumpstart
Read Me! Understand Me!
Activity I: THE BEAT GOES ON
Direction: To get the most precise reading, put your finger over your pulse
and count the number of beats in 60 seconds. Your resting heart rate is the
heart pumping the lowest amount of blood you need because you are not
exercising. If you are sitting or lying and you are calm, relaxed and not sick,
your heart rate is normally between 60 beats per minute and 100 beats per
minute. To be able to count the number of your heartbeats in one minute,
do the activity below.
A. Your prediction
I think I will have _________ pulse beats in one minute. Do you think your
heartbeat will be the same for each activity below? ___________ (answer: YES
or NO)
B. Count the number of your heartbeats in one minute on each location.
Your Name
Measurement
of pulse from
neck(BPM)
Measurement
of pulse from
wrist (bpm)
Measurement
of pulse from
temple(bpm)
Measurement
of pulse from
temple while
walking(bpm)
C.1 Compare the results of your pulse beat. What are your observations
based on the results?
___________________________________________________________________
___________________________________________________________________
C.2 What are some other ways to check your pulse beat with accurate
result?
___________________________________________________________________
RUBRICS- Calculation of Heart Rate
Calculated Target Heart Rate
Reflection
Met the objectives of the task
_____/5
_____/5
Total:
_____/15
_____/5
3
Activity II: I HEAR THE BEAT OF MY HEART!
Direction
1. Find a stopwatch, watch or wall clock that displays time in seconds.
2. Practice taking your resting pulse first. If you know how to find your
pulse while sitting or lying quietly, it will be much easier to find
during exercise. Use one of the following counts to calculate your
heart’s beats per minute (bpm):
Record your heart beats. Compare it with the target heart rate
below.
 Count your heart beats for six seconds. Multiply the
number of heartbeats by 10 to get your bpm.
 Count your heart beats for 10 seconds. Multiply the
number of heartbeats by 6 to get your bpm.
 Count your heart beats for 15 seconds. Multiply the
number of heartbeats by 4 to get your bpm.
The heart rate for teens are:
Light Physical Activity: Slightly above resting; up to about 120
beats per minute (bpm) for most teens.
Moderate Physical Activity: 120-140 bpm for most teens.
Vigorous Physical Activity: 140-180 bpm for most teens.
Keep moving while taking your heart rate. Your heart rate will drop
within 15 seconds if you stop moving.
If you are having a hard time finding your pulse while exercising, find
it before you begin exercising and draw an x on the pulse spot.
A. Arrange the following steps in getting the pulse beat by indicating the
correct order from 1-5. (5 points)
_____I. Multiply by four to calculate beats per minute.
_____II. Using the first and second fingertips, press firmly but
gently on the arteries until you feel a pulse on your wrist,
just below the base of the thumb.
_____III. Count your pulse for 15 seconds.
_____IV. Begin counting the pulse when the clock's second hand is on
the 12.
_____V. When counting, do not watch the clock continuously, but
concentrate on the beats of the pulse.
4
B.Multiple choices: Write the letter of your answer on the lines provided
(5 points)
________ 1. From activity A, which of the following did you used to locate
your pulse beat?
A. Carotid
B. Femoral C. Radial
D. Temporal
_________2. Which of the following is the possible resting heart rate (bpm)
for a less active person of your age?
A60-100 bpm
B.70-110 bpm
C.75-110bpm
D.80-120
_________3. What is the ideal time to take your resting heart rate?
A. Anytime of the day.
B. In morning right after you wake up.
C. In the evening before bedtime.
D. In the morning after jogging.
________4. Which of the following is NOT true about Resting Heart Rate?
A. RHR indicates your current cardiovascular health, training
zone, and provide a benchmark for progress.
B. RHR can help identify potential health problems.
C. RHR should be too high or too low.
D. Higher Resting Heart Rate indicates a higher level of
cardiovascular fitness.
_________5. Which of the following is a possible reason of a healthy person to
have fast pulse beat?
A. Anemia
c. Heart problems
B. Asthma
d. Pregnant
5
Activity III: MY HEART BEATS!
Direction: Follow the instructions below to complete the activity.
A. Calculate your Heart Rate. Use any of the following techniques in getting
your RHR. (Take your pulse while sitting or lying quietly).
1. Count your heart beats for six seconds. Multiply the number of
heartbeats by 10 to get your bpm.
Result: __________________________________
2. Count your heart beats for 10 seconds. Multiply the number of
heartbeats by 6 to get your bpm.
Result: ___________________________________
3. Count your heartbeat for 15 seconds. Multiply the number of
heartbeats by 4 to get your bpm.
Result: __________________________________
B. Record the result of your Resting Heart Beat (bpm) on the table below and
compare it with the target heart rate chart. The first row is given as an
example.
Age RHR
Target RHR Reflection/Recommendation
35
80
Below
Average
My RHB is high for my age. I should
engage in Physical activities to decrease
my heart rate.
6
RUBRICS- Pulse Beat Calculation
Calculated Target Heart Rate
_______/5
Completed Needs Analysis
_______/5
Created Recommendations For
Improvement
Total:
_______/5
______/15
7
Activity III: RAISING MY HEART RATE
Direction: Follow the directions to complete the task.
A. Perform the three (3) tasks and record your heart rate after each one of
them. Remain standing as you count your pulse using any of the techniques
you applied in the previous activity. Take a rest after each activity until your
heart rate returns to the normal resting rate.
1. Jogging in place (20 sec.)
____________ bpm
2. Jumping jacks (20 times)
____________ bpm
3. Step-ups (20 sec.)
____________ bpm
4. sprinting for (20 seconds)
____________ bpm
5. Push ups (5x)
____________ bpm
B. Arrange from highest to lowest heart rate the different tasks you have
just performed using the table given below.
Task
Heart Rate
RUBRICS- Pulse Beat Calculation
Calculated Target Heart Rate
_______/5
Completion (Task 100% complete)
_______/10
Total:
_______/15
8
Discover
The Heart Rate Measurement
Heat rate is extensively used as an indicator or a gauge of
aerobic exercise intensity and is helpful in creating aerobics exercise
prescription.
A. When is and what is normal heart rate?
The parts of the body where you can get the heart rate:
 Wrists- radial
 Groin-femoral
 Neck(to the side of windpipe) Temple-temporal
carotid
 Foot- dorsalis pedis
 Knee- popliteal
 Upper arm- brachial
To get the most precise reading, put your finger over your pulse and
count the number of beats in 60 seconds. Your resting heart rate is the
heart pumping the lowest amount of blood you need because you are not
9
exercising. If you are sitting or lying and you are calm, relaxed and not sick,
your heart rate is normally between 60 beats per minute and 100 beats per
minute.
However, a heart rate lower than 60 beats per minute does not
essentially indicate a medical condition. It could be the consequence of
taking a drug like a beta-blocker. A lower heart rate is also ordinary for
people who engage themselves in a lot of physical activity or those who are
very athletic. Active people often have lower heart rate because their heart
muscle is in better condition and do not need to work as hard to sustain a
stable beat. Moderate physical activity does not frequently alter the resting
pulse much. If a person is very fit, it could change up to 40 beats per minute.
A less active person might have a heart rate between 60 and 100 beats per
minute.
The maximum heart rate is about 220 minus one’s age. In the age
category closest to yours, read across to find your target heart rate. Heart
rate during moderately intense activities is about 50% to 69% of one’s
maximum heart rate while heart rate during vigorous physical activity is
about 70% to less than 90% of the maximum heart rate.
It is important to note that a few high blood pressure medications
lower the maximum heart rate and consequently the target zone rate.
However, if one is taking such medicine, it is necessary to consult a
physician to find out if one needs to use a lower target heart rate.
If your heart rate is too high and you are straining or experiencing
tension, this means that you have slow down. However, if it is too low and
the intensity feels “light” or “moderate brisk,” you may want to push yourself
to exercise a little harder.
B. Rating of Perceived Exertion (RPE)
The Borg (RPE) Scale
Perceived exertion is how hard you feel like your body is
working. The RPE is based on the physical vibrations your experience
during physical activity characterized by:
 Increased sweating
 Increased heart rate
 Muscle fatigue
 Increased respiration or breathing rate
10
A high relationship exists involving a person’s perceived exertion
rating times 10 and the actual heart rate during physical activity; so a
person’s exertion rating may provide a good approximation of the actual
heart arte during activity (Borg, 1998)
The following table has the scale between 6 and 20. For instance, if a
person’s rating of perceived exertion (RPE) is 12, then 12 x 10 = 120; so the
heart rate should be approximately 120 beats per minute. The table below,
which is based on the research of Borg, is useful for measuring the intensity
of exercise. It is used in some research for that intention, but may also be
used in training programs to illustrate the intensity of training sessions.
COLOR
Green
Yellow
BORG
Explanation/ Perceived Exertion
6
No exertion at all
7
Extremely light
8
La, la, la
9
Very light – (easy walking slowly at a comfortable
pace).
This is the effort level where you cannot hear your
breathing.
You are able to easily talk and you can run for a very
long time
Light. Here you are building aerobic endurance.
10
11
12
Orange
13
14
15
16
Red
17
18
19
20
Somewhat hard (it is quite an effort; you feel tired
but you can continue)
You start to hear your breathing, not gasping for air.
You can talk, but more challenging. Use one or two
word answers.
Hard- this is considered your steady state.
Very hard (very strenuous and you are very fatigued)
ANAEROBIC THRESHOLD.
Breathing is vigorous. You cannot talk, you are
reaching for air.
Extremely hard (you are counting the minutes until
it ends.)
Maximal exertion.
11
Note that this calculation is only an estimate of heart rate, and the actual
heart rate can differ a little, depending on age and physical state. The Borg
Rating of Perceived Exertion is also the ideal method to evaluate intensity
among individuals who take medications that affect heart rate or pulse.
Level of Exertion
The level of exertion (LOE) for each activity differ from student-tostudent. For example, volleyball may be a Level 1 LOE for a student who is
playing it recreationally and a higher level for a student who is playing
competitively. A brisk walk may be Level 1 for a very active student and
Level 3 for a more sedentary student. As students become more fit, both
their LOE and their perceived LOE for a particular activity can change.
Description
Level 1:
Very Light
Effort
The easiest and most
comfortable level, burns
few calories and can
cause minimal
sweating.
Level 2:
Light
Effort
Called the “cruise level,”
“comfort level,”
“recovery level,” or “fat
burning zone” and can
be sustained for
extended periods of
time.
The main level for
physical training,
activities at this level
can be continued for
long periods for time.
Level 3:
Moderate
Effort
Level 4:
Vigorous
Effort
A beginner can
maintain this level for
up to 15 minutes; a
trained athlete can
maintain this level for
up to 60 minutes.
Example
Activities
Walking, light
yard work or
housework, golf,
yoga, tai chi,
softball, doubles
badminton,
archery, and
fishing.
Long slow
cycling, walking,
hiking,
volleyball, table
tennis,
recreational
sports
Swimming,
cycling, tennis,
soccer, running,
basketball,
power walking,
dancing.
Various high
intensity sports
such as
basketball,
soccer, hockey,
running,
climbing stairs,
12
Rating
Very easy to
easy.
Easy to
somewhat hard
Somewhat hard
to hard
Hard to Very
Hard
wrestling,
gymnastics
Level 5:
Maximum
Effort
High-performance
training done during
short intervals;
intensity is high and
the body will feel very
warm.
Sprints and
high-speed
intervals
Very, very hard
to maximum
effort
Do You Understand?
C. Pacing
Our body has finite resources- this is one of the significant things that
any rational trainer or sports medicine expert will tell you. Whenever we
exercise, to some extent, we crash our muscles and challenge or
cardiovascular system. However, if we give our body time rest and
recuperate from the excessive physical activities, we get stronger- the body
rebuilds, and builds better. Nevertheless, if we do not give the body its
essential time to repair by launching into another intense and all-out effort
hastily, then the body is in for a disaster.
On the other, it must not be forgotten that adequate nutrition is part
of the equation as well; even if you rest and recover between workout
sessions, if you are not receiving enough protein inside your body, the body
is slowing down its ability to rebuild itself.
Activity Pacing
You may push yourself to do lots of physical activity when you are
really motivated. Unfortunately, you will feel pain that is so severe that you
have to rest for a long time to recover. This is called the Pain Cycle. It looks
like this:
Over activity
Rest
Pain
People usually find themselves repeating the pain cycle over and over.
Unfortunately, engaging into excessive physical activities can make your
13
pain worse, will make you more tired, tense, and worried. In the long run,
you may find that you end up avoiding physical activities and exercise. The
best way to avoid the pain cycle is to develop an activity rest cycle. You
can do this by pacing yourself. That means you have to alternate planned
periods of activity with regular rest periods. It looks like this:
Activity
Rest
Rest
Activity
How Do You Design Your Own Personal Placing Schedule?
a) Select any activity you wish to pace. Determine the amount of time
you can be active before you start to feel worse (the Danger Zone). The
“safe” zone (before symptoms worsen) will be the ACTIVITY time period.
Base your future pacing of this activity on this TIME period (not when
you are ready to collapse or when the task is done).
b) Estimate a REST time period enough to recover from that short period
of activity.
c) Alternate: Activity time… rest time… activity time… rest time.
d) Track your progress. You can SAFELY increase the activity time for
this task gradually. For example, if after three days your symptoms or
pain do not worsen, increase the activity time just a few minutes (and
try to keep the rest time the same), keep increasing over three day
intervals as long as pain does not worsen.
14
EXPLORE
Assessment I
Direction: Pick at least five activities that you do on a regular basis. Determine at
which level of exertion you perform the activity. Give a description of your activity
including how long you perform the activity and how you feel while doing it. You
may refer to your previous lesson on pages 11-16.
Activity
Level of Exertion
Fast Walking
Level 3: Moderate Effort
15
Description
I walk fast (almost jog)
from my house to the
school every day except
on holidays. It takes
me at least 15 minutes.
Most times, I sweat a
little and sometimes I
feel a little out of
breath when I get to my
destination.
RUBRICS- Fitness Activity
Met the objectives of the task
Correct Interpretaion of Activity
Completion(Task is 100% complete)
Total:
________/5
________/5
________/5
________/15
Assessment II
Direction: Choose activities that tend to increase your pain or fatigue.
Activity 1:___________________________________________________________
Activity 2:___________________________________________________________
Activity 3:___________________________________________________________
1. Decide how many minutes of activity and how many minutes of rest
you will do for each activity.
_____________________________________________________________________
_____________________________________________________________________
2. Note the week’s starting goal for being active and rest for each activity.
_____________________________________________________________________
_____________________________________________________________________
3. Then record the activity-rest schedule you actually used that day for
each activity.
a. Record ratio of minutes active to minutes rested.
_______________________________________________________________
_______________________________________________________________
b. Write the number of cycles of activity-rest you did in
parentheses. If you completed Activity-Rest-Activity-Rest, you
would write (2).
_______________________________________________________________
_______________________________________________________________
c. Write a one or two-word description of how you felt after the
activity (e.g. rested, okay, hurt, tired, satisfied, and proud).
_______________________________________________________________
_______________________________________________________________
4. In the row marked “Overall,” write whether your activity level
increased, decreased, or stayed the same for that activity over the
week. Also, add up the number of pacing cycles you completed for the
week and write that in parentheses. A good goal to shoot for is three
cycles per day or 21 cycles per week.
16
Task
Active
Goal:
Rest Goal:
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Overall
Sample
Gardening
10 min
Activity 1
Activity 2
Activity 3
15 min
10:15 (1)
okay
10:15 (2)
rested
10:15 (3)
good job!
15:15 (1)
tired
15:15 (2)
better
15:15 (3)
okay
20:15 (2)
finished
gardening
Increasing
(14)
RUBRICS- Fitness Activity
Met the objectives of the task
Correct Interpretaion of Activity
Completion(Task is 100% complete)
Total:
17
________/5
________/5
________/5
________/15
DEEPEN
Activity I. MY MODERATELY INTENSE EXERCISE
Direction: Calculate (compute) your exercise heart rate to be able to identify the
tasks that you will engage for a moderate level of intensity. Follow the steps
indicated below.
STEP 1. Use the equation 208 – (0.7 x age)
a. 0.7 x __________y/o (age) = __________
b. 208 - __________ (answer to a.) = _________
STEP 2. Subtract your resting heart rate (beats per minute or bpm) from your
answer in Step 1.
_______ (Step 1) - _______bpm (Resting Heart Rate) = _________
STEP 3A. (For minimum heart rate): Multiply your answer
in Step 2 by 40%.
_______ (Step 2) x 0.40 = _______
STEP 4A. Add your resting heart rate to your answer in Step 3.
This represents the MINIMUM heart rate you should try to achieve when exercising
at a MODERATE intensity.
_______ (Resting Heart Rate) + _______ (Step 3.A) = __________
STEP 3B. (For maximum heart rate): Multiply your answer in STEP 2 by 55%.
_______ (Step 2) x 0.55 = _______
ST
EP 4B. Add your resting heart rate to your answer in Step 3. This represents the
MAXIMUM heart rate you should try to achieve when exercising at a MODERATE
intensity.
_______ (Resting Heart Rate) + _______ (Step 4 ) = __________
For moderately intense exercise, my exercise heart rate should be:
_____ bpm to _____ bpm
RUBRICS- Fitness Log
Calculated Heart rate with accuracy
__________/5
Completion(Task is 100% complete)
__________/5
Met the Objective of task
__________/5
Total:
_________/15
18
Activity II. MY VIGOROUSLY INTENSE EXERCISE
Direction: Calculate (compute) your exercise heart rate to be able to Identify the
tasks that you will engage for a VIGOROUS level of intensity. Follow the steps
indicated below.
STEP 1. Use the equation 208 – 0.7 (age)
a. 0.7 X __________y/o = __________
b. 208 - __________ (answer to a.) = _________
STEP 2. Subtract your resting heart rate (beats per minute or bpm) from your
answer to Step 1.
Step 1 _______ - resting heart rate _______bpm = _________
STEP 3A. (For minimum heart rate): Multiply your answer to Step 2 by 50%.
Step 2 _______ x 0.50 = _______
STEP 4A. Add your resting heart rate to your answer from Step 3.
This represents the MINIMUM heart rate you should try to achieve when exercising
at a VIGOROUS intensity.
Resting heart rate _______ + Step 3.A _______ = __________
STEP 3B. (For maximum heart rate): Multiply your answer to STEP 2 by 85%.
Step 2 _______ x 0.85 = _______
STEP 4B. Add your resting heart rate to your answer from Step 3. This represents
the MAXIMUM heart rate you should try to achieve when exercising at a
VOGOROUS intensity.
Resting heart rate _______ + Step 4 _______ = __________
For VIGOROUS intense exercise, my EXERCISE HEART RATE should be:
___________ bpm to ____________ bpm
RUBRICS- Fitness Log
Calculated Heart rate with accuracy
Completion(Task is 100% complete)
Met the Objective of task
Total:
19
__________/5
__________/5
__________/5
_________/15
Activity III. EXERCISE LOG
Direction: Read the instructions to accomplish the activity.
A. Using the given table, record the EXERCISES that you engaged in, which
raised your heart rate to at least moderate intensity levels, as well as your HEART
RATE in each exercise and the TIME spent performing these exercises.
Time
Days
Exercises
HR (bpm)
(hours: min)
Morning
Mon
Afternoon
Morning
Tue
Afternoon
Morning
Wed
Afternoon
Morning
Thu
Afternoon
Morning
Fri
Afternoon
Morning
Sat
Afternoon
Morning
Sun
Afternoon
B. Reflection:
Name the first three (3) activities that raised your heart rate.
_______________________________________________
.
_______________________________________________
_______________________________________________
C. Give three importance of engaging in various activities with different levels of
exertion.
_______________________________________________________
_______________________________________________________
_______________________________________________________
RUBRICS-Fitness Log
Met the objectives of the task
_____/5
Depth Reflection
_____/5
Acuracy of entries in chart/log
_____/10
Total:
_____/20
20
GAUGE
Direction: A. Read the article about Rating of Perceived Exertion (RPE).
What Is Perceived Exertion?
Perceived exertion is how hard you feel your body is working. When you are
exercising your heart beats faster, your breathing becomes faster and deeper, you
work up a sweat, and your muscles begin to tire and complain.
The Rating of Perceived Exertion (RPE) Scale
To rate your perception of exertion when you exercise, assign your exertion a
number from 6 to 20 on the Borg Rating of Perceived Exertion scale.
The scale starts at 6, which means you feel no exertion, similar to simply standing
still. Level 9 is what you feel like when you are walking at an easy pace. At level 12
to 14 you are in the moderate-intensity zone and it feels somewhat hard, as when
walking briskly or jogging at an easy pace. At level 15 and above you feel heavy
exertion and you are in the vigorous-intensity zone, as when running.
How to Use the Perceived Exertion Scale
After warming up at a light level of exertion, begin your workout. After a few
minutes, assess your RPE from the scale
How Borg RPE Reflects Heart Rate
You may wonder why the Borg RPE scale starts at 6 and goes to 20. This is
because it is designed to give you a good estimate of your actual heart rate during
activity. To do this, multiply your RPE by 10 to get an estimated heart rate.
For example, if your RPE is 12, then 12 x 10 = 120 beats per minute.
https://www.verywellfit.com/rating-of-perceived-exertion-scale-3119445
B. Answer the following questions:
1. What is your level of Exertion after you engage in physical activities? Refer to
the RPE chart below.
__________________________________________________________________
2. What is your estimated heart rate (bpm) based on the RPE scale?
__________________________________________________________________
21
3. If you feel that your RPE is below 12, what does it imply? What will you do to
improve your intensity level of performance?
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
4. If you feel that your RPE is above 19, what does it imply? Are you going to
increase or decrease your resistance? Why?
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
RUBRICSCritical Thinking
_________/5
Depth Reflection
_________/5
Completion(Task is 100% complete)
_________/10
Total:
_________/20
Congratulations! You have finished the activity! Keep up the good
work!
22
References
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Gialogo, R.C. & Gialogo, R.C.(2016). Fit For Life. Quezon City: Phoenix
Publishing House Inc.
Fernandez, A.T. (2016). Physical Education and Health (H.O.P.E. 1). Lipa City:
Scolair Publishing.
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Exercise
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https://brooksidepress.org/Products/Nursing_Fundamentals_II/lesso
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file:///C:/Users/DepEdAdmin/Desktop/worksheet%20guide/PE%2011%20TG%20v3%20fina
l.pdf
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