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    Health Optimizing Physical Education 4 (Gr. 12 - 2 Semester)

    Uploaded by

    Heiden Mae Ale
    The document provides information about physiological indicators for monitoring exercise intensity including heart rate, rate of perceived exertion, and pacing. It discusses how to use pacing to gradually increase physical activity levels based on an individual's fitness to gain benefits and prevent injuries. Examples of recreational activities are given along with questions about using the perceived exertion scale and pacing for vigorous activities like swimming laps.

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    Health Optimizing Physical Education 4 (Gr. 12 - 2 Semester)

    Uploaded by

    Heiden Mae Ale
    196 views1 page
    The document provides information about physiological indicators for monitoring exercise intensity including heart rate, rate of perceived exertion, and pacing. It discusses how to use pacing to gradually increase physical activity levels based on an individual's fitness to gain benefits and prevent injuries. Examples of recreational activities are given along with questions about using the perceived exertion scale and pacing for vigorous activities like swimming laps.

    Original Description:

    PE 12

    Original Title

    HOPE-4_Q3_Week8

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    The document provides information about physiological indicators for monitoring exercise intensity including heart rate, rate of perceived exertion, and pacing. It discusses how to use pacing to gradually increase physical activity levels based on an individual's fitness to gain benefits and prevent injuries. Examples of recreational activities are given along with questions about using the perceived exertion scale and pacing for vigorous activities like swimming laps.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    196 views1 page

    Health Optimizing Physical Education 4 (Gr. 12 - 2 Semester)

    Uploaded by

    Heiden Mae Ale
    The document provides information about physiological indicators for monitoring exercise intensity including heart rate, rate of perceived exertion, and pacing. It discusses how to use pacing to gradually increase physical activity levels based on an individual's fitness to gain benefits and prevent injuries. Examples of recreational activities are given along with questions about using the perceived exertion scale and pacing for vigorous activities like swimming laps.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    Republic of the Philippines

    Department of Education
    Division of Bohol

    HEALTH OPTIMIZING PHYSICAL EDUCATION 4


    (Gr. 12 - 2nd Semester)

    Quarter : 3 Week : 8 Day : 8 Activity No. : 8


    Competencies : 1. 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: PEH12FH-IIk-t-9
    Objectives : 1. Learn how to monitor effort through physiological indicators: heart rate, rate
    of perceived exertion (RPE), and pacing;
    2. Perform the listed recreational activities religiously according to exerciser’s
    own pacing.
    Topic : Physiological Indicators: Heart Rate, Rate of Perceived Exertion and Pacing.
    Materials : Paper and ballpen
    Reference : Deped Central Office, Physical Education and Health 2016 TG & LM
    Copyrights : For classroom use only
    Deped Owned
    Concept Notes:

    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.
    Pacing allows you to change the way you perform or complete an exercise or physical activity
    so that you can successfully see changes. It regulates your participation in physical activities through
    gradual and careful introduction of changes in the physical activity, whether an increase in intensity,
    frequency, or participation.
    Depending on the fitness level of an individual, pacing may be through frequency, intensity, and
    time of doing physical activities. The normal frequency could be 3 to 4 times a week which can be
    increased or decreased depending on the changes done in intensity and time. If intensity is increased,
    frequency and time could be decreased, or vice versa.
    You must be able to pace your participation in physical activities well so that you will benefit
    more and not get injured. Remember to listen to your body, so pace yourself if needed.

    Activity 1. Pace Yourself!


    Directions: If you were to do the different recreational activities, how will you pace yourself? Please complete
    the table.
    RECREATIONAL ACTIVITY FREQUENCY INTENSITY TIME
    Ex. hunting Twice a week 50-60% 15- 30 mins.
    1. hiking
    2. swimming
    3. running
    4. leisurely biking
    5. fishing
    6. basketball
    7. chess/board games
    8. dancing
    9. walking
    10. videoke singing

    Reflection Questions: Explain you answer.


    1. How to use the Perceived Exertion Scale during exercise?

    2. Among the 10 ranked recreational activities, what activity do you perceived you feel heaviest exertion
    and you are in the vigorous-intensity zone?

    3. For example, if you have perceived swimming 10 laps continuously as the most vigorous level of
    intensity, how would you pace your participation in this recreational activity to gain its benefits and
    prevent injuries?

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