Lesson 1.

Fitness Essentials

TOPIC 1

Fitness Essentials

1.1 Understanding Intensity of Exercise

LEARNING OBJECTIVES

At the end of this week’s lesson, the student will be able to:

a. compute for the target heart rate zone using the standard formula;

b. present a meal plan consisting the ideas in ―Pinggang Pinoy.

CORE AND RELATED VALUES/ BIBLICAL PASSAGE

Strong Faith in God/Communion

1 Corinthians 11:23-26

For I received from the Lord what I also delivered to you, that the Lord Jesus on the night when he was betrayed took bread, and when he had given thanks, he broke it, and said, "This is my body which is for you.

LEARNING CONTENT

Topic Content:

a. Body Mass Index

b. Maximum Heart Rate

c. Resting Heart Rate

d. Target Heart Rate Zone

A. Body Mass Index

What Is Body Mass Index?

Body mass index (BMI) is an estimate of body fat based on height and weight. It doesn’t measure body fat directly, but instead uses an equation to make an approximation. BMI can help determine whether a person is at an unhealthy or healthy weight.

A high BMI can be a sign of too much fat on the body, while a low BMI can be a sign of too little fat on the body. The higher a person’s BMI, the greater their chances of developing certain serious conditions, such as heart disease, high blood pressure, and diabetes. A very low BMI can also cause health problems, including bone loss, decreased immune function, and anemia.

How to Calculate Your Body Mass Index?

Our diet and our lifestyle are the main influences on our weight; although there is an additional genetic influence. A simple calculation called the body mass index (BMI) indicates whether an adult is a healthy weight for their height. To calculate your BMI, divide your weight (in kg) by your height (in meters) squared.

Body mass indexes and the associated classifications.

Body mass index Classification

less than 18.50 Underweight

18.51–25.00 Normal (Desirable or Healthy Range)

25.01–30.00 Overweight

30.01–35.00 Obese (Class I)

35.01–40.00 Obese (Class II)

over 40 Morbidly or Severely Obese (Class III)

Links on the related readings. Click this to know further about the health risk of underweight and overweight/obese.

For underweight:

https://www.healthline.com/health/underweight-health-risks

For overweight:

https://www.niddk.nih.gov/health-information/weight-management/health-risks-overweight

B. Maximum Heart Rate

Maximum Heart Rate (MHR)

The maximum heart rate is the number of times the heart beats in one minute. Knowing your heart rate means you listen to your body. You listen to what it is capable of. The heart is an essential part of the body, ignoring what your heart signals may result to serious health condition.

How to compute your maximum heart rate? Compute for your maximum heart rate by subtracting you age from 220.

Heart Rate Reserve (HRR)

The heart rate reserve describes the difference between the maximum heart rate and the resting heart rate of a person.

Let us take for example a 20 years old individual which has a maximum heart rate of 200 (220 – 20 = 200 MHR), suppose the resting heart rate is 70, this will give him 130 as his/her heart rate reserve (200 – 70 = 130 HRR). Compute yours too.

C. Resting Heart Rate (RHR)

Your resting heart rate is the number of heart beats per minute while you’re at rest. It tells the real-time snapshot of how your heart muscle is working.

One way of knowing your RHR is to place your index and middle finger on your wrist just below the thumb (Radial pulse station) and feel the beat of your pulse. Use a timer and count the number of beats for 15 seconds, then multiply it by 4 to get your beats per minute. Repeat a few times to ensure an accurate reading. Do this just after waking up in the morning, before getting out of bed.

D. Target Heart Rate (THR)

This is the range of heart rate that you should reach while you do exercise. To identify your target heart rate, multiply your MHR to 70% and 85%. The result of this computation is your target heart rate for vigorous intensity of exercise. For moderate intensity it is from 55-70% while low intensity is 55% and below.

Example Computation for Maximum Heart Rate and Target Heart Rate.

TLA 1. Fitness Essentials

Fitness Essentials. Follow this link and respond appropriately.

docs.google.com/forms/d/1BR1eRI15IwF72yljffRbU117fJWYILqAlJaLpjU_gTE/edit

Assessment Task

For Category 1, please use the loose answer sheet (PE-FO-003-A). For Category 2, answer directly the forms attached in your Google Classroom.

Explain why exercise intensity matters.
Compute for the target heart rate zone of following persons for the specified intensity.

Proceed to google classroom to answer these exercises.

Teaching and Learning Activities 2 (WOW 1.1)

Make a video of yourself while doing the physical activity. Video must be raw and unedited. Capture a video with not more than one minute for each activity you are engaged in for this week. Upload the video in your respective google classroom.

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