Physiological Indicators: Heart Rate Rate of Perceived Exertion Pacing

PHYSIOLOGICAL
INDICATORS
H E A RT R AT E ; R AT E O F P E R C E I V E D E X E RT I O N ; PA C I N G
PHYSIOLOGICAL INDICATORS
• Physical indicators of health are external measurements and

observations of your body which can provide you with some
idea of your internal health. Physical body measurements are
correlated to health status.
HEART RATE
• One of the ‘vital signs,’ or the important indicators of health in

the human.
• It measures the number of times per minute that the heart

contracts or beats.
• The speed of the heartbeat varies as a result of physical activity,

threats to safety, and emotional responses. The resting heart rate
refers to the heart rate when a person is relaxed.
• It is usually equal or close to the pulse measured at any

peripheral point.
FAST HEART RATE
• When your heart rate is too fast, it’s called tachycardia. For
adults, a fast heart rate is generally defined as a heart rate over
100 beats per minute.
• However, what’s considered too fast may also depend on your

age and overall health.
SLOW HEART RATE
• When your heart rate is too slow, it’s referred to as

bradycardia. Bradycardia is typically defined as a heart rate
that’s less than 60 beats per minute.
• For athletes and people that exercise regularly, a heart rate of

under 60 beats per minute is normal and even healthy.
RANGES FOR NORMAL RESTING HEART RATE
• Resting heart rate can vary from person to person and be

influenced by a variety of factors. A normal resting heart rate
for an adult is between 60 and 100 beats per minute.
• The resting heart rate can vary within this normal range. It will
increase in response to a variety of changes, including
exercise, body temperature, emotional triggers, and body
position, such as for a short while after standing up quickly.
The following is a table of normal resting heart rate at
different ages according to the NIH:
Age Normal heart rate (bpm)
Up to 1 month 70 to 190
From 1 to 11 months 80 to 160
From 1 to 2 years 80 to 130
Over 10 years 60 to 100

RATE OF PERCEIVED EXERTION
• Method used to determine the amount of physical force

applied and sustained during common activities that entail
varying degrees of effort.
• Measured by the Borg Rating of Perceived Exertion

Scale (RPE Scale)
PACING
• Is a tool that allows you to change the way you perform or

complete an exercise or activity so that you can successfully
increase strength, tolerance, and function.
• The purpose of pacing and goal setting is to regulate daily

activities and to structure an increase in tolerance through
gradually increased activity.
• Pacing requires that you break an activity up into active and

rest periods.
PERSONAL SAFETY
PROTOCOL DURING MVPA
PARTICIPATION
D E H Y D R AT I O N , O V E R E X E RT I O N ,
H Y P O - A N D H Y P E RT H E R M I A
WHAT IS MVPA?
• Moderate vigorous physical

activity refers to activities
equivalent in intensity to brisk
walking or bicycling.
• Vigorous physical activity produces

large increases in breathing or heart
rate, such as jogging, aerobic dance
or bicycling uphill.
WHAT IS MVPA?
• MVPA performed regularly improves

cardiorespiratory fitness, builds strong
bones, helps control weight, and
reduces the risk of developing health
conditions like heart disease, cancer
types 2 diabetes and anxiety and
depression
• The goal is a minimum of 50% of class

time to be engaged in MVPA.
BENEFITS OF MVPA FOR A MINIMUM OF 50% OF CLASS TIME:
• Increasing MVPA in PE has the greatest potential for increasing health benefits for
most students as it generates more energy expenditure; contributes to obesity
prevention and muscular and bone development; reduces anxiety and stress;
improves self-esteem, mood and concentration; and reduces the risk of chronic
disease.
• Activity-focused PE can contribute to academic performance, improved attendance

and positive classroom behaviour.
• Increasing MVPA in PE provides more opportunities to meet other PE goals such as

motor development, increased fitness, skill enhancement and positive social
interactions.
PERSONAL SAFETY PROTOCOL (PSP)
DURING MVPA
DEHYDRATION
• is the process of losing too much of
our bodily fluids, (urine, stomach
fluids, sweat).
• Will result in the loss of coordination
and of fatigue.
DURING MVPA
DEHYDRATION
•When a person becomes dehydrated even 5%,
they can experience a 20 to 30% decrease in
their metabolism, an effect they certainly feel.
•Mild dehydrations results in headache,
weakness, fatigue, irritability, loss of appetite,
and decreased resistance to hot and cold.

DURING MVPA
DEHYDRATION
• You can estimate your state of hydration by
checking the color of your urine: clearer
means that you are better hydrated, darker
yellow indicates dehydration. In the winter
you can tell if any of the persons are
dehydrated using this method, but more likely,
you will need to make sure they remain
hydrated by providing plenty of water stops.
HOW TO AVOID DEHYDRATION
• Must drink fluids before, during and after

exercise.
• One to two cups of fluid must be

consumed around 30 minutes to 1 hour
prior to exercise.
• Half to one cup of fluid must be consumed

every 10 to 15 minutes of exercise.
• 3 to 4 cups of fluid must be consumed

after 30 minutes of exercise, even if one is
not thirsty.
Remember:
• Caffeine suppresses both thirst and hunger sensations and causes our kidney
to remove water from our bloodstream faster than they normally would (i.e.,
caffeine is diuretic). Not only are we dehydrating ourselves by taking a
diuretic, but we also are fooling our bodies into believing they are not hungry
or thirsty. Caffeine comes in many of our favorite drinks like coffee, tea and
hot chocolate (or any chocolate, for that matter).
• Alcohol also acts as diuretic. In addition, it dilates the blood vessels of the
skin, giving a false sense of warmth and affecting our thermal regulation and
sweat control (to say nothing of its effect in our judgment).
OVEREXERTION
• Come in the form of any exercise

greater than the capacity of an
individual to handle.
• Can be a factor of frequency, intensity,

time and type.
• Training might be too frequent, intensity

might be too hard, time might be too
long and type of exercise might be too
much.
• It may also be related to incorrect

technique or working in extreme
HOW TO AVOID OVEREXERTION
Before:
Ensure to perform at least 5-15 minutes of warm
up prior engaging yourself to any physical
exercise.
During:
• If there is an available spotter, do seek help to
ensure safety.
• Maintain proper body positions.
After:
Ensure to have enough stretch and massage
strained muscles.
**Training must start from a low level of exertion before graduating to higher levels.
HYPOTHERMIA
It is a condition which occurs when the body

starts losing heat more quickly than it can
produce it resulting in the body temperature
going down rapidly. This is usually happens in
cold weather.
Symptoms of Hypothermia:
• Shivering • Fatigue
• Dizziness • Rapid heart
rate
• Feeling hungry • drowsiness
• Nausea • Weak pulse
• Rapid breathing • Shallow
breathing
HYPOTHERMIA
Recognizing Hypothermia
• When heat loss exceeds heat production, the body
gives heat to the body core (heart, lungs, brain, and
other internal organs) first. So, the body decreases
blood flow to the body surface and extremities to
decrease heat loss and maintain the core
temperature. We perceived this, our first warning,
as cold hands and feet. Our bodies (if not too
exhausted) may also increase heat production by
shivering (involuntary exercise). These are our
only warnings, and they are not always obvious.
Perhaps the following table will help you:
Body Temperature (core) Symptoms
99 & deg;F to 96 & deg;F Intense, uncontrollable shivering
95 & deg;F to 91 & deg;F Difficulty speaking
90 & deg;F to 86 & deg;F Comprehension dulled
85 & deg;F to 81 & deg;F Irrational. Stuporous state
80 & deg;F to 78 & deg;F Unconscious
Below 78 & deg;F Pulse absent

WHAT TO DO:
Before:
If there is an outdoor activity that is
needed to be done in cold whether
conditions, make sure to wear and bring
the right gear.
During:
Listen and feel your body conditions if
there is a need to stop the activity make
sure to stop.
After:
Expose your body to comforting heat.
HYPERTHERMIA (HEAT ILLNESS)
• It is a result of the body being over heated.
• Causes can be physical activity, moderate to high

ambient air temperature, onset of dehydration as
a result of losing too much sweat without
adequate water intake to replenish your system,
solar or reflected radiation, improper clothing
which does not allow for evaporation [cooling]
of sweat, a low fitness level and or additional
workload of carrying excessive weight.
HYPERTHERMIA (HEAT ILLNESS)
 Three conditions may occur:
a. Heat cramps – a type of heat illness, are

muscle spasms loss of large amount of salt and
water through exercise
b. Heat exhaustion – is a condition whose

symptoms may include heavy sweating and a
rapid pulse, a result of body overheating.
c. Heat stroke – a condition marked by fever and

often by unconsciousness caused by failure of
the body’s temperature – regulating mechanism
when exposed to excessively high temperatures.
WHAT TO DO:
Before:
As this usually occurs in hot whether,
avoiding exposing one’s self to extreme heat
or activities under the sun for long hours.
During:
Listen and feel your body conditions if there
is a need to stop the activity make sure to
stop.
After:
If heat stroke is occurring, stop the activity
and seek medical help immediately.
THANK YOU FOR LISTENING!!!
Group 5: Lesson 9 & 10
ALFARO, John Terrence R.

BUENAVENTURA, John Roger R.
MILAY, Erika Nicole E.
PATENGGA, Lyn-Lyn M.
TOLENTINO, Princess Micaela B.
YSUG, Ryan D.

Physiological Indicators: Heart Rate Rate of Perceived Exertion Pacing

Uploaded by

Copyright:

Available Formats

Physiological Indicators: Heart Rate Rate of Perceived Exertion Pacing

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Physiological Indicators: Heart Rate Rate of Perceived Exertion Pacing

Uploaded by

Copyright:

Available Formats

PHYSIOLOGICAL

• Physical indicators of health are external measurements and

• One of the ‘vital signs,’ or the important indicators of health in

• It measures the number of times per minute that the heart

• The speed of the heartbeat varies as a result of physical activity,

• It is usually equal or close to the pulse measured at any

• However, what’s considered too fast may also depend on your

• When your heart rate is too slow, it’s referred to as

• For athletes and people that exercise regularly, a heart rate of

• Resting heart rate can vary from person to person and be

Age Normal heart rate (bpm)

From 1 to 11 months 80 to 160

From 1 to 2 years 80 to 130

From 3 to 4 years 80 to 120

From 5 to 6 years 75 to 115

From 7 to 9 years 70 to 110

Over 10 years 60 to 100

• Method used to determine the amount of physical force

• Measured by the Borg Rating of Perceived Exertion

• Is a tool that allows you to change the way you perform or

• The purpose of pacing and goal setting is to regulate daily

• Pacing requires that you break an activity up into active and

• Moderate vigorous physical

• Vigorous physical activity produces

• MVPA performed regularly improves

• The goal is a minimum of 50% of class

• Activity-focused PE can contribute to academic performance, improved attendance

• Increasing MVPA in PE provides more opportunities to meet other PE goals such as

• is the process of losing too much of

our bodily fluids, (urine, stomach

• Will result in the loss of coordination

they can experience a 20 to 30% decrease in

their metabolism, an effect they certainly feel.

•Mild dehydrations results in headache,

weakness, fatigue, irritability, loss of appetite,

and decreased resistance to hot and cold.

• Must drink fluids before, during and after

• One to two cups of fluid must be

• Half to one cup of fluid must be consumed

• 3 to 4 cups of fluid must be consumed

• Come in the form of any exercise

• Can be a factor of frequency, intensity,

• Training might be too frequent, intensity

• It may also be related to incorrect

It is a condition which occurs when the body

Body Temperature (core) Symptoms

99 & deg;F to 96 & deg;F Intense, uncontrollable shivering

95 & deg;F to 91 & deg;F Difficulty speaking

90 & deg;F to 86 & deg;F Comprehension dulled

85 & deg;F to 81 & deg;F Irrational. Stuporous state

80 & deg;F to 78 & deg;F Unconscious

Below 78 & deg;F Pulse absent

• It is a result of the body being over heated.

• Causes can be physical activity, moderate to high

a. Heat cramps – a type of heat illness, are

b. Heat exhaustion – is a condition whose

c. Heat stroke – a condition marked by fever and

Group 5: Lesson 9 & 10

ALFARO, John Terrence R.