Lesson 3: Let’s Get Physical! Flashcards
According to the Philippine National Guidelines on Physical
Activity, adolescents should engage in a total of ___ of
moderate to vigorous physical activities every day.
60 minutes
A higher heart rate
implies that the activity is more intense . One of the best ways
to set the correct intensity of an exercise is by computing the
___
target heart rate (THR).
To set the base or standard for
evaluation purposes.
Resting Heart
Rate
( RHR
Determine the highest rate
your heart is capable of
attaining
Maximum Heart
Rate
( MHR)
● Determine your aerobic
intensity according to a
straight percentage of your
maximum heart rate, usually
within 60 to 90%
Target Heart
Rate
(THR)
The resting heart rate is the number of heart beats per minute commonly measured lying
down or right after waking up. It is estimated that by counting the pulse at the wrist, heart,
head, or neck for 10 or 15 seconds and multiplying it by six (or four). This formula is called
___.
KARVONEN
220 - age=
M h r
220 - Resting heart rate =
Heart rate reserve
220 -.6/.7/.8 + Resting heart rate =
Target heart rate at 60% intensity or 70 or 80
THR = (MHR – RHR) x
Desired Range + RHR
HRR Method
THR = MHR x
Desired Range
MHR Method
What are examples of aerobic exercises
Brisk Walking
Racket Sports
Rowing
Swimming
Skating
Jogging
Dancing
What are examples of anaerobic exercises
Sit-ups
Push-ups
Curl-ups
Weight Lifting
Hiking
Sprinting
Tennis
Bowling
___: As mentioned earlier, physical activity triggers the release of
endorphins , which can reduce feelings of anxiety and depression. It also gives you a
break from the stresses of daily life and allows you to clear your mind.
Mental Health
__: Participating in group activities like team sports or fitness classes can
foster friendships and a sense of belonging , which is essential for your social health
Social Well-being
