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    Week 6

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    Julian Lee Bermio
    The document discusses moderate and vigorous physical activity and provides definitions and examples. Moderate activity includes walking and gardening, while vigorous activity is running, aerobics, or swimming laps. It explains how to measure heart rate by checking one's pulse and defines heart rate terminology like maximum heart rate, resting heart rate, heart rate reserve, and target heart rate. Formulas are given to calculate ranges for moderate and vigorous target heart rates based on percentages of one's maximum heart rate. Finally, it introduces the Rate of Perceived Exertion scale from 1-10 to measure exercise intensity.

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    © All Rights Reserved
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    Week 6

    Uploaded by

    Julian Lee Bermio
    37 views20 pages
    The document discusses moderate and vigorous physical activity and provides definitions and examples. Moderate activity includes walking and gardening, while vigorous activity is running, aerobics, or swimming laps. It explains how to measure heart rate by checking one's pulse and defines heart rate terminology like maximum heart rate, resting heart rate, heart rate reserve, and target heart rate. Formulas are given to calculate ranges for moderate and vigorous target heart rates based on percentages of one's maximum heart rate. Finally, it introduces the Rate of Perceived Exertion scale from 1-10 to measure exercise intensity.

    Original Description:

    Pe and health lesson

    Original Title

    PPT-WEEK-6

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    The document discusses moderate and vigorous physical activity and provides definitions and examples. Moderate activity includes walking and gardening, while vigorous activity is running, aerobics, or swimming laps. It explains how to measure heart rate by checking one's pulse and defines heart rate terminology like maximum heart rate, resting heart rate, heart rate reserve, and target heart rate. Formulas are given to calculate ranges for moderate and vigorous target heart rates based on percentages of one's maximum heart rate. Finally, it introduces the Rate of Perceived Exertion scale from 1-10 to measure exercise intensity.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    37 views20 pages

    Week 6

    Uploaded by

    Julian Lee Bermio
    The document discusses moderate and vigorous physical activity and provides definitions and examples. Moderate activity includes walking and gardening, while vigorous activity is running, aerobics, or swimming laps. It explains how to measure heart rate by checking one's pulse and defines heart rate terminology like maximum heart rate, resting heart rate, heart rate reserve, and target heart rate. Formulas are given to calculate ranges for moderate and vigorous target heart rates based on percentages of one's maximum heart rate. Finally, it introduces the Rate of Perceived Exertion scale from 1-10 to measure exercise intensity.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 20

    Week: 6

    Moderate to
    Vigorous Physical
    Activities
    MODERATE PHYSICAL
    ACTIVITY
    refers to activities equivalent in
    intensity to walking or bicycling.
    VIGOROUS PHYSICAL
    ACTIVITY
    Produces large increases in breathing or
    heart rate, such as jogging, aerobic
    dance or bicycling uphill.
    MODERATE PHYSICAL
    ACTIVITY
    • Walking briskly (about 3 ½ miles per hour)
    • Bicycling (less than 10 miles per hour)
    • General gardening (raking, trimming schrub)
    • Dancing
    • Golf (walking & carrying clubs)
    • Water aerobics
    • Canoeing
    • Tennis/Badminton (doubles)
    Vigorous Physical Activity
    •Running/Jogging (5 miles per hour)
    •Walking very fast (4 ½ miles per hour)
    •Bicycling (more than 10 miles)
    •Heavy yard work, such as chopping wood
    •Swimming (freestyle laps)
    •Aerobics
    •Basketball
    •Tennis/Badminton (single)
    What is a heart rate?
    Heart rate is determined by the number of
    heartbeats per unit of time, typically
    expressed as beats per minute (BPM). Heart
    rate can vary due to changes in the body’s
    need for oxygen and provides excellent
    information about a person’s physiology.
    How to get your own Heart rate?
    To measure your heart rate, simply check your
    pulse. Place your index and third fingers on your
    neck to the side of your windpipe. To check your
    pulse at your wrist, place two fingers between the
    bone and the tendon over your radial artery —
    which is located on the thumb side of your wrist.
    HEART RATE TERMINOLOGY
    MAXIMUM HEART RATE

    RESTING HEART RATE

    HEART RATE RESERVE

    TARGET HEART RATE


    Maximum Heart Rate (Hrmax)

    The highest number of heart beats per


    minute.
    Formula for HRmax
    220- age = age based HRmax
    220- 35 years old = 185 beats per minute
    (bpm)
    Resting Heart Rate
    • Person’s resting heart rate (HRrest) is the
    lowest number of heart beats per minute
    (bpm) when fully relaxed and without
    distractions.
    • A normal value for an adult is 60-80 bpm.
    Heart Rate Reserve (HRR)
    It is used primarily for determining heart
    rate zones during exercise, and the amount
    of cushion in heartbeats available for
    exercise.
    Formula for HRR

    HRR = MHR – RHR


    Target Heart Rate
    A target heart rate zone is the range in
    which the heart rate should be to
    achieve the desired physiological
    benefits.
    Here’s how to compute your THR
    (Target Heart Rate) at moderate
    and vigorous physical activity.
    Moderate (40- 55%); 220- age = ____ Personal
    Maximum Heart Rate (PMHR)
    MHR x 0.4 = ________ bpm
    MHR x 0.55 = _______ bpm
    Vigorous (60- 85%) 220 – age = __________
    MHR x 0.6 = ________ bpm
    MHR x 0.85 = _______ bpm
    RATE OF PERCEIVED EXERTION
    The Rate of Perceived Exertion Scale
    (RPE) is used to measure the intensity
    of your exercise. Our scale runs from 1
    – 10 to show varying levels of effort.

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