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The Concept of Threshold of Training and Target Zone: Schools Division of Sorsogon

This document provides information about monitoring exercise intensity using physiological indicators such as heart rate, rate of perceived exertion, and pacing. It defines these indicators and explains how to use them. Students are instructed to calculate their target heart rate zone and given activities to rate perceived exertion of tasks and develop sample exercise pacing plans. The goal is for students to understand how to self-monitor exercise intensity and effort.

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Kevin Viernes Garais
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2K views

The Concept of Threshold of Training and Target Zone: Schools Division of Sorsogon

This document provides information about monitoring exercise intensity using physiological indicators such as heart rate, rate of perceived exertion, and pacing. It defines these indicators and explains how to use them. Students are instructed to calculate their target heart rate zone and given activities to rate perceived exertion of tasks and develop sample exercise pacing plans. The goal is for students to understand how to self-monitor exercise intensity and effort.

Uploaded by

Kevin Viernes Garais
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Republic of the Philippines

Department of Education
Region V - Bicol
SCHOOLS DIVISION OF SORSOGON
MATNOG NATIONAL HIGH SCHOOL
Gadgaron, Matnog, Sorsogon

HEALTH OPTIMIZING PHYSICAL EDUCATION – 1 (First Semester)

Learning Module No. 4


Activity Title/Content: Exercise for Fitness: Heart Rate, Rate of Perceived exertion and Pacing.
Learning Competency/ies: Analyzes physiological indicators such as heart rate, rate of perceived exertion and pacing
associated with MVPAs to monitor and/or adjust participation or effort. Code: PEH11FH-11k-1-9

Objectives:
1. Determine the ability of RPE, heart rate and pacing to describe the physiological demand of such exercise.
2. Compute Individual Target Heart Rate.
3. Shows self-reliance when working independently.

Concept Notes:

When you engage in physical activities for health and fitness improvements, you need to monitor the effort you are
giving. This is because the effort in doing physical activities contributes to the achievement of your fitness goals.
Physiological indicators are those signs that are physiologic in nature or have to do with bodily processes. These include
heart rate, rate of perceived exertion (RPE), and pacing.

Heart Rate – also known as pulse rate. This is the number of times a How do I find my heart rate?
person’s hear beats per minute. It indicates the effort your heart is
doing based on the demands you place on your body. The more
demanding your physical activity is, the faster the heart rate. Your
resting heart rate is the heart pumping the lowest amount of blood you
need because you’re not exercising. If you’re sitting or lying and you’re
calm, relaxed and aren’t ill, your heart rate is normally between 60
(beats per minute) and 100 (beats per minute).

Radial Pulse Carotid Pulse

The concept of threshold of training and target zone


The heart rate provides a good indicator of the relative challenge experienced during physical activity. Using the
heart rate as a physiological indicator, maximal heart rate (max HR) is typically used. Recommendations for physical activity
indicate that physical activities used as exercises should be between 60 to 85 percent of your max HR to maintain or
improve cardiovascular fitness. This means that for each exerciser, getting the max HR and the heart rates equivalent to 60
to 85 percent of the max HR are important in achieving your fitness goals. Think of it as 60% heart rate is your moderate
intensity and 85% heart is the limit of your vigorous intensity. Corbin et al (2008).

Here are the steps to get your target heart rate:

1. Estimate your maximal heart rate (max HR/MHR) according to the


following formula:
MaxHR/MHR = 207 – (0.7 x age)
2. Check your resting heart rate (RHR) sometime in the evening after
sitting quietly for 15 to 20 minutes. You may take your pulse for 30
seconds and multiply by 2, or take it for a full minute.
3. Determine heart rate reserve (HRR) using this formula:
HRR = MHR – RHR
4. Calculate the training intensity at 30, 40, 60, and 85 percent. Multiply
HRR by the respective 0.30, 0.40, 0.60, and 0.85, and then add the HRR
to all four training intensities.
Example: 60% Training Intensity = HRR x 0.60 + RHR

Threshold of training – is the minimum amount of physical activity (frequency, intensity, time) necessary to produce
benefits.
KEVIN V. GARAIS Reference: Department of Education - Physical Education and Health Teacher’s Guide/Learner’s Manual – Arbz1985
SHSTarget Zone –&defines
Physical Education the upper limits of training and the optimal level of exercise.
Sports Teacher
Minimum recommendation of training intensity- 60% and the target zone ranging from 65 to 85 % training intensities.
Rate of Perceived Exertion (RPE). This is an assessment of the intensity of exercise based on how you feel. It is basically a
subjective assessment of effort which ranges from 6 (very, very light) to 20 (very, very hard) with 1 point increment in
between. The target zone for aerobic activity is from 12-16.

Ratings Perceived Exertion (RPE) If you are engaged in physical activity, you rate your effort
Rating Description level based on how light or how hard you perceive it. A rating of 6
6-7 Very, very light means that your effort level is “very, very light” while a rating of 18
8-9 Very light means that your effort is more or less “very, very hard.” Think of each
rating in the RPE as a reflection of your heart rate during the physical
10-11 Fairly light
activity, that is, when multiplied by 10. This means that an RPE of 6 is
12-13 Somewhat hard about a heart rate of 60 while an RPE of 18 is about 180 beats per
14-15 Hard minute. Since an RPE of 6 means your heart rate is only at 60 beats
16-17 Very hard per minute, your physical exertion is very minimal, while an RPE of 18
18-19 Very, very hard means that your heart is doing 180 beats per minute, pushing yourself
20 Maximal Exertion to the limit.

Pace and Pacing. These refer to the rate or speed of doing physical activities. This means that a person can take it slow
when engaged in physical activities or do them quickly depending on the FITT Principle. The purpose of pacing and goal
setting is to regulate daily activities and to structure an increase in tolerance through gradually increased activity. Pacing
requires that you break an activity up into active and rest periods. Rest periods are taken before significant increases in pain
levels occur.

Activity 1: My Target
Directions: In your notebook, compute your threshold of training and target zones. Follow the steps below.
1. Estimate your maximal heart rate (max HR/MHR) according to the following formula:
MaxHR/MHR = 207 – (0.7 x age)
2. Check your resting heart rate (RHR) sitting quietly for 15 to 20 minutes. You may take your pulse for 30 seconds and
multiply by 2, or take it for a full minute.
3. Determine heart rate reserve (HRR) using this formula:
HRR = MHR – RHR
4. Calculate the training intensity at 30, 40, 60, and 85 percent. Multiply HRR by the respective 0.30, 0.40, 0.60, and 0.85,
and then add the HRR to all four training intensities.
Example: 60% Training Intensity = HRR x 0.60 + RHR

Activity 2: Rate it this time!


Directions: Rate the different physical activities according to your perceived exertion if you were to accomplish these
physical activities. Rank 1st the physical activity that requires the most level of effort to accomplish and 10 th the physical
activity least requiring level of effort.

Ratings Perceived Exertion (RPE) ___ 1. Laying on the couch


Rating Description ___ 2. Carrying a baby weighing more than 50 pounds.
6-7 Very, very light ___ 3. Housework like hanging out the washing, ironing and dusting
8-9 Very light ___ 4. Brisk walking
10-11 Fairly light ___ 5. Lifting, carrying and digging
12-13 Somewhat hard ___ 6. Jogging
14-15 Hard ___ 7. Stretching
16-17 Very hard ___ 8. Walking and climbing briskly up a hill
18-19 Very, very hard ___ 9. Running
20 Maximal Exertion ___ 10. Hiking

Activity 3: Pace Yourself!


Directions: If you were to do the different physical activities, how will you pace themselves?
Physical Activity Frequency Intensity Time
Ex. Jogging 3 days a week 40-50% 10-30 minutes
Aerobic Dancing
Sweeping the floor
Stretching
Brisk Walking
KEVIN V. GARAIS Reference: Department of Education - Physical Education and Health Teacher’s Guide/Learner’s Manual – Arbz1985
SHS Physical Education & Sports Teacher
KEVIN V. GARAIS Reference: Department of Education - Physical Education and Health Teacher’s Guide/Learner’s Manual – Arbz1985
SHS Physical Education & Sports Teacher

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