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INTRODUCTION
INTRODUCTION
BMI (Body Mass Index) is important as it is widely regarded that your chances of having a longer and healthier life are improved if you have a healthy BMI. If your BMI is high, you may also have an increased risk of developing type2 diabetes, as well as other metabolic diseases such as hypertension, high cholesterol, and heart disease.
Maximum heart rate is the maximum number of beats made by your heart in 1 minute of effort. Being aware of your heart rate during exercise means that you'll look to targeted zones to reach your goal.
LEARNING OBJECTIVES
LEARNING OBJECTIVES
At the end of this week's lesson, the student will be able to:
a. Determine body mass index;
b. Compute target heart rate zone;
c. Perform physical activity that can elevate heart rate.
CORE and RELATED VALUES/ BIBLICAL PASSAGE
CORE and RELATED VALUES/ BIBLICAL PASSAGE
Excellence: Discipline
Timothy 4:8
“For while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”
LEARNING CONTENT
LEARNING CONTENT
Topic Content:
a. Body Mass Index
b. Maximum Heart Rate
c. Heart Rate Reserve
d. Resting Heart Rate
e. Target Heart Rate Zone
Body Mass Index (BMI)
Body Mass Index (BMI)
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.
(For the foot to meter conversion, click the link: https://www.metric-conversions.org/length/feet-to-meters.htm)
Body mass indexes and the associated classifications.
Body mass index Classification
less than 18.5 Underweight
18.5–25 Normal (Desirable or healthy range)
25–30 Overweight
30–35 Obese (Class I)
35–40 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
Maximum Heart Rate (MHR)
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’s capable of. The heart is an essential part of the body, ignoring what your heart signals may result in serious health conditions.
How to compute your maximum heart rate?
Compute for your maximum heart rate by subtracting your age from 220.
Heart Rate Reserve (HRR)
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 who 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.
*Formula: Your MHR subtracted to your RHR
Resting Heart Rate (RHR)
Resting Heart Rate (RHR)
Your resting heart rate is the number of heartbeats 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.
Target Heart Rate (THR)
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 the vigorous intensity of exercise. For moderate-intensity, it is from 55-70% while low intensity is 55% and below.
*Formula: (In range)
Low Intensity: Your MHR x .55 and below
Moderate Intensity: Your MHR x .55 and Your MHR x .70
Vigorous/ High Intensity: Your MHR x .70 and Your MHR x .85
Example Computation for Maximum Heart Rate and Target Heart Rate
TEACHING and LEARNING ACTIVITY 1
TEACHING and LEARNING ACTIVITY 1
Fitness Essentials
Follow this link and respond appropriately.
https://docs.google.com/forms/d/1_JOy2oG6gFM-n6RZURTV4bo0anmzkP3OQUgC2b1naWQ/edit
ASSESSMENT TASK 1
ASSESSMENT TASK 1
For Category 1, use the loose answer sheet (PE-FO-001-B). For Category 2, answer directly the forms attached in your Google Classroom.
Instruction: Measure your height in meters and get your weight in kilograms. Compute for your BMI using the formula below and reflect your answers in the google docs posted in your google classroom (see sample form below).
ASSESSMENT TASK 2
ASSESSMENT TASK 2
Shuttle Run
For Category 1 students, please use the loose answer sheet (PE-FO-001B). For Category 2, answer directly the forms attached in your Google Classroom.
Instruction: Execute shuttle run for 1 min then right after, get your heart rate for 15 seconds and multiply it by 4, the product is your MHR. Next, fill out the form below with the correct computation, and be sure to submit this form.
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