Health Optimizing

Physical Education 4
Quarter 4 – Module 6:
Recreational Activity –
Physiological Indicators
Monitoring During Hiking
PE and Health 4 – Grade 12
Quarter 4 – Module 6: Recreational Activity: Physiological Indicators - Monitoring
During Hiking
First Edition, 2020

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 Health Optimizing
Physical Education 4
Quarter 4 – Module 6:
Recreational Activity –
Physiological Indicators
Monitoring During Hiking
Introductory Message
For the facilitator:
As a facilitator, you are expected to orient the learners on how to
use this module. You also need to keep track of the learners' progress
while allowing them to manage their own learning at home.
Furthermore, you are expected to encourage and assist the learners as
they do the tasks included in the module.

For the learner:

As a learner, you must learn to become responsible of your own
learning. Take time to read, understand, and perform the different
activities in the module.
As you go through the different activities of this module be
reminded of the following:
1. Use the module with care. Do not put unnecessary mark/s on any
part of the module. Use a separate sheet of paper in answering the
exercises.
2. Don’t forget to answer Let Us Try before moving on to the other
activities.
3. Read the instructions carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking
your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are done.
If you encounter any difficulty in answering the tasks in this
module, do not hesitate to consult your teacher or facilitator. Always
bear in mind that you are not alone. We hope that through this material,
you will experience meaningful learning and gain deep understanding
of the relevant competencies. You can do it!

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 Let Us Learn
Before we start, I would like to know how far you know about
Recreational Activity. Specifically, it seeks to achieve the learning competency,
Analyzes physiological indicators such as heart rate, rate of perceived exertion
and pacing associated with MVPAs to monitor and/or adjust participation
(PEH12FH-IIk-t-9). And we will focus our learning objectives with the
following:

1. Analyze and monitor physiological indicators to adjust

participation in recreational activity such as hiking.

2. Understand the importance of monitoring physiological indicators

while doing recreational activities.

Are you ready? Let’s do this. Now, let us start learning about this
module. See you and good luck!

Let Us Try
FEEL ME and CHECK:

Materials: Ballpen, mat, stop watch,

Instruction: The purpose of this activity is to explore how the heart beat is
affected to body position and activity. In getting the pulse/heartbeat, lightly
press the index finger of one hand on the opposite wrist, just below the base
of the thumb. Count the beats in 60 seconds. Record your result on a separate
sheet of paper.

Activity Number of Heart Beat

(Get the number of beats per minute (bpm)

Sit silently in a chair for 1 minute, then

count your heart beat. Get the number of
beats per minute (bpm) (Resting Heart Rate)

Find your pulse first, then stand up quickly

and jog for 2 minutes. Immediately count
heart beat for 60 seconds.

Jog around your backyard for 5 minutes

and then count heart rate for 60 seconds.

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 Let Us Study

Physiological Indicators Associated with Physical Activities

Physiological Indicators-are physiological parameters that

you should consider while doing physical activities such as heart rate
and rate of perceived exertion

Heart Rate- or pulse is the number of times your heart beats

per minute. Normal heart rate varies from person to person. Knowing
yours can be an important heart-healthy gauge.

To get the maximum heart rate during exercise or physical

activity, take note of the formula: (220- your age= maximum heart
rate)

Rate of Perceived exertion- is how hard you feel your body is

working. When you are exercising your heart beats faster, your
breathing becomes faster and deeper, you work up a sweat, and your
muscles begin to tire and complain.

Let Us Practice

Individual HR and Rate of Perceived Exertion Chart

Now that you understand how physical activity affects the heart rate, we will
explore how hiking activity affects the heart rate and identify your rate of
exertion.
You may use the same resting heart rate as the previous activity and
document your heart rate doing the physical activities using the same
methods. **Remember** LISTEN TO YOUR BODY. Complete the activities and
complete the table below. Refer your RPE on the table below: Record your
result on a separate sheet of paper.

Activities Heart Rate Rate of Perceived

Exertion
(Do these activities in
the backyard, inside

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the house and not too (Write the number
far from home) scale and description)

Resting Heart Rate

After walking 10 meters

After walking 20 meters

After walking 50 meters

Rate of Exertion Table

RPE Scale Rate of Perceived Exertion Description

10 Maximum Effort. Feels impossible to keep going.
9 Very Hard Activity
Very difficult to maintain the intensity
7-8 Vigorous Activity. Borderline. Feels
uncomfortable
4-6 Moderate Activity. Breathe heavily but can hold
conversation.
2-3 Light Activity. Feels like you can endure for
hours.
1 Very Light Activity. Hardly any exertion.

Let Us Remember

Physiological Indicators-are physiological parameters that you

should consider while doing physical activities such as heart rate
and rate of perceived exertion

Heart Rate- or pulse is the number of times your heart beats per minute.

Rate of Perceived exertion- is how hard you feel your body is working.

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 Let Us Assess
Direction: Write the letter of the correct answer on a separate sheet of
paper.

1. Which of the following is NOT a physiological indicator?

A. Heart Rate B. Weight C. Blood Pressure

2. A hiker feels dizzy once in a while when he climbs up the hills. What rate
of exertion number will he put in his chart?
A. 10 B. 9 C. 8

3. If you are 18 years of age, what is your maximum heart rate?

A. 102 B. 108 C. 202

4. Physiological indicator monitoring is only applicable after participating an

activity
A. It depends on the body condition
B. False
C. True

5. How you are going to measure heart rate/beat?

A. Per second B. Per minute C. Every after 5 minutes

6. Is the number of times your heart beats per minute.

A. Heart Rate B. Pulse Monitoring C. Heart Beat

7. Are physiological parameters that you should consider while doing physical
activities such as heart rate and rate of perceived exertion
A. Physiological Monitoring
B. Physiological Indicators
C. A and B
8. Measures how hard you feel your body is working.
A. Physiological Indicator
B. Rate of Perceived Exertion
C. Heart Beat

9. Heart beat is _______ when at rest than while doing an activity.

A. Slower B. Faster C. Lesser

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10. Your RPE is in number 10 when
A. It is difficult for you to breathe and move
b. When you cannot move and can hold conversation
c. When it is impossible for you to keep going

Let Us Enhance

Directions: Analyze the table below and answer the following questions:

John and Sam both did the hiking activity for 45 minutes. These are the result
of their physiological indicators monitoring after the activity. Write your
answer on a separate sheet of paper.

Name Age Maximum Heart Body Response

Rate
John 16 300 beats per 60 Feels possible to
seconds keep going.
Sam 18 202 beats per 60 Breath heavily
seconds but can hold
conversation

1. Who has the normal maximum heart rate?

____________________________________
2. What is the RPE scale of John? ____________________
3. What is the RPE scale of Sam? ____________________
4. Who among of them can’t go on for a more intense activity? Why?
______________________________________________________________
5. What do you think is the reason why John feels possible to keep going
on the activity, refer your answer in analyzing his physiological
indicators’ data.
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

Criteria/ Rubric for Essay Points

Content 4 points
Organization of Words 3 points
Grammar and Accuracy 3 points
TOTAL 10

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 Let Us Reflect

Today you have learned and perhaps explored about how physiological
indicators monitoring contributes to your recreational activity participation
and understand the importance of preparedness in participating to an
activity despite of health/fitness issues and concerns. You may have learned
also some idea in engaging Physiological Indicators Monitoring During Hiking.
Hopefully when you are going to participate in a recreational activity you may
be able to apply your learning in this lesson.

Congratulations! You have accomplished this module and you did a

great job!

I hope you enjoy answering this module and continue this enthusiasm
with the following modules. See you! God Bless!

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 7
Let us assess:
Multiple choice:
1. B
2. B
3. C
4. B
5. B
6. A
7. B
8. B
9. A
10. C
Let us enhance:
1. Sam
2. 10
3. 7-8
4. John- because his heart rate is beyond/greater than the maximum heart
rate and thus he felt like impossible to keep going.
5. Refer to rubrics- vary from student’s idea based on how he/she interprets
the result of physiological indicators monitoring and assessment.
Answer Key
 References

Laferra, T. (2019) Heart Rate and Exercise Intensity Zones. Retrieved from
https://www.verywellfit.com/rating-of-perceived-exertion-scale-
3119445 May 16. 2020

Hopkins, J. (0000) Understanding Your Heart Rate. Retrieved from

https://www.hopkins medicine. org/health/wellness-and-
prevention/understanding-your-target-heart-rate- May 16, 2019

Quinn, E. (2019) Estimating Heart Rate and Exercise Intensity Zone. Retrieved
from https://www.hillwalktours.com/walking-hiking-blog/trail-games-
walking-games/ May 17, 2020

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For inquiries or feedback, please write or call:

Department of Education – Region XI Davao City Division

DepEd Davao City, Elpidio Quirino Ave., Davao City

Telefax: 224-3274

Email Address: davaocity.division@deped.gov.ph