Senior High School

Health Optimizing Physical

Education
Quarter 3 – Module 4:
DANCE : Physiological Indicators (Heart
Rate, Rate of Perceived Exertion and
Pacing Associated with MVPAs)
Physical Education – GRADE 12
Quarter 3 – Module 4: DANCE: Physiological Indicators (Heart Rate, Rate of Perceived
Exertion and Pacing Associated with MVPAs)

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Published by the Department of Education

Regional Director: Gilbert T. Sadsad
Assistant Regional Director: Jessie L. Amin

Development Team of the Module

Authors: Marvin F. Huab Laarni Gavanzo-Deocareza

Editors: Ma. Jesusa P. Ebio Renato B. Gallenito
Snowy Charlote P. Verde Arnel David E. Duka Jr.
Reviewer: Remus H. Zuñiga
Layout Artist:Regino F. Garcia

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 Senior High School

Physical Education and Health

Quarter 3 – Module 4:
DANCE : Physiological Indicators (Heart
Rate, Rate of Perceived Exertion and Pacing
Associated with MVPAs)

This instructional material was collaboratively developed and

reviewed by educators from public and private schools, colleges, and
or/universities. We encourage teachers and other education stakeholders to
email their feedback, comments, and recommendations to the Department of
Education at [email protected].

We value your feedback and recommendations.

Introductory Message
A module is a type of learning resource that is essentially self-contained,
self- instructional package with learning paced by the student according to his or
her individual needs and ability (Ali, et.al,2010). It requires the learners to interact
actively with the instructional materials rather than simply allowing them to read
the materials passively (Dick and Carrey, 1990).

For the facilitator:

This module adheres to the learning competencies of the K-12 Curriculum.

This module helps the learners understand the different physical activities from
moderate to vigorous. This module is a useful learning material that provides the
learning objectives, pretest, lesson proper, enrichment activities, generalization,
application, assessment.

For the learner:

This module is created to give meaningful learning of the different

physiological indicators (heart rate, rate of perceived exertion and pacing/pace)
through clear and comprehensive discussions.

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 What I Need to Know

This module was designed and written to help you understand the different
physiological indicators (heart rate, rate of perceived exertion and pacing/pace).

Hello, Learner. At
the end of your quest,
you’ll be able to:

 analyze physiological indicators such as heart rate, rate of

perceived exertion and pacing/pace associated with MVPA to
monitor and/or adjust participation or effort.
 perform a dance and get the different physiological indicators.
1.

2
 What I Know

Hello, Learner.
Before you proceed to
your new quest, let’s test
if you are ready to go.

Warm-up Activity: Rank ‘Em!

Directions: Rank from 1st to 10th the following physical activities according to
the level of effort they would have to exert to accomplish them. Rank 1 st the
physical activity that requires the most level of effort to accomplish and 10 th
the physical activity requiring least level of effort. Explain your ranking.

______ competitive badminton for 30 minutes

______ volleyball spiking and blocking drills for 10 minutes

______ running uphill for 5 minutes

______ 3-on-3 basketball for 30 minutes

______ sprinting for 20 seconds

______ swimming 10 laps continuously

______ climbing 1 flight of stairs

______ 3k fun run in 1 hour

______ dancing Zumba

______ walking in the mall

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 What’s In
Hello Learner! Before you
proceed to your new quest,
review the RPE or Rate of
Perceived Exertion chart
provided below.

RPE or Rate of Perceived Exertion CHART

10
Max Effort Activity
Feels almost impossible to keep going
Completely out of breath and speak a single word

9
Very Hard Activity
Very Difficult to maintain exercise intensity
Can barely breathe and speak a single word

7-8
Vigorous Activity
On the verge of becoming uncomfortable
Short of breath, can speak a sentence

4-6
Moderate activity
Feels like you can exercise for hours
Breathing heavily, can hold a short conversation

2-3
Light Activity
Feels like you can maintain for hours
Easy to breathe and carry on a conversation

1
Very Light Activity
Anything other than sleeping, watching TV, riding a car, etc.

GPP [email protected]

Processing Question:

1. Do you still remember your RPE after the cheer dance?

2. How do you feel after the activity?
3. What are the activities that can be categorized in no.10?

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 What’s New

Activity 1: FINDING MY PULSE

You will need a stopwatch or a digital watch with a second hand. Your
partner takes the time while you take your pulse. Your pulse can be located at
several places on your body. The 2 most common locations are the carotid pulse
and the radial pulse.

A. Carotid Pulse
 Turn your head to one side.
 Feel the point at your neck where the large
muscle and tendon stick out when your
head is turned.
 Slide the fleshy part of your index and
middle fingers along this tendon until you
are on a level equal with your Adam’s apple.
 Feel for the pulse. Readjust the fingers if necessary.
 Do not press too hard because this might alter the pulse (e.g. slow it down).
 Count the number of pulses felt for 60 seconds. This number represents
your heart rate in beats per minute while you are at rest.
 If you are pressed for time, you may count the pulses for only 15 seconds.
Multiply this by 4.
 Remember however, that it is more accurate to take a full 60-second count
if possible.

B. Radial Pulse
 Hold left forearm out in front of your palm
facing front.
 At the top portion of your forearm (nearest
the thumb) where your wrist is, slide the
fleshy part of your index and middle fingers
along until they are 1 inch from your wrist.
 Feel for the pulse. Readjust the fingers if
necessary.
 Do not press too hard because this might
alter the pulse (e.g. slow it down). Count the number of pulses felt for 60
seconds. This number represents your heart rate in beats per minute while
you are at rest.
 If you are pressed for time, you may count the pulses for only 15 seconds.
Multiply this by 4.
 Remember however, that it is more accurate to take a full 60-second count
if possible.

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Note: Record your resting pulse rate in your notebook.

What is It?
Hello Learner! Read
first and understand the
concept of this lesson.

Reading:

When you engage in physical activities for health and fitness improvements,
you need to monitor the effort you are giving. This is because the effort given in
doing physical activities contributes to the achievement of your fitness goals. By
monitoring your effort, you will be able to know if you are reaching at least a
moderate intensity level and at most a vigorous one.

Remember, it is important that your body is challenged to do more than

what it is used to for changes to occur. If the physical activity you do is too easy for
your body, changes (if any) would be minimal. Hence, your body should be
challenged. You need to sustain moderate to vigorous intensity of physical activity
for your body to be challenged.

You will be able to monitor your effort through physiological indicators.

Physiological indicators are those signs that are physiologic in nature or have to do
with bodily processes. These include heart rate, rate of perceived exertion (RPE),
and pacing. Each of these physiological indicators is important. However,
depending on your fitness goal and personal preference, each indicator has its own
advantages.

Heart Rate also known as pulse rate, this is the number of times a person’s
heart beats per minute. It indicates the effort your heart is doing based on the
demands you place on your body. The more demanding your physical activity is,
the faster the heart rate.

Each time your heart beats, it pumps blood into the arteries of your body.
The surge of blood causes a pulse, which is what you feel by holding your fingers
against an artery. The major arteries that are easy to locate and frequently used for
pulse counts are the radial artery (just below the base of the thumb) and the
carotid artery (just below the sides of jaw). Some people find it easier to locate the
carotid artery but locating the radial artery is easier for others.

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 The heart rate provides a good indicator of the relative challenge experienced
during physical activity. Using the heart rate as a physiological indicator, maximal
heart rate (max HR) is typically used. Recommendations for physical activity
indicate that physical activities used as exercises should be between 60 to 85
percent of your max HR to maintain or improve cardiovascular fitness. This means
that for each exerciser, getting the max HR and the heart rates equivalent to 60 to
85 percent of the max HR are important in achieving your fitness goals. Think of it
as 60% heart rate is your moderate intensity and 85% heart is the limit of your
vigorous intensity.

Take note of the concepts of threshold of training and target zone. The
threshold of training is the minimum amount of physical activity (frequency,
intensity, and time) necessary to produce benefits. The target zone, on the other
hand, begins at the threshold of training and stops at the point where the physical
activity becomes counterproductive.

Physiological fitness relates to biological systems that are influenced by

one’s level of habitual physical activity (Bouchard et al., 1990).

What’s More

Activity 2: RAISING MY PULSE RATE

Exercise raises your heart rate. Dance is a very good form of exercise. The
intensity of your exercise can be moderate or vigorous depending on your heart
rate. You will now perform several tasks and record your heart rate after each task.
After each task, remain standing as you count your pulse for 15 seconds and
multiply it by 4.

Execute the following dance steps. These are some of the basic dance steps
of Philippine Folk Dance.

Heart
Tasks Execution
Rate

Step Hop Step Right foot to the right side (1), Hop Left foot (ct.2) Do _____bpm
it alternately L/R (20 sec.)Both arms at your waist.
Step Step Right foot in front (ct. 1) Swing the Left foot outward
Swing (ct.2) Raise the Left foot and Hop (ct.3) Do it Alternately _____bpm
Hop L/R (20 sec.)Both arms extended sideward
Place Right heel in front in fourth position (ct.1) Step
Bleking Right close to Left foot in first position (ct.2) Or place the _____bpm
Right heel in fourth in front (ct1) with a jump,
Reverse the position of the feet (ct.1) that is, placing the L
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 heel in front and the R(L) in position taking the weight of
the body. Do it alternately (20 sec.) Both arms extended
upward

The table below shows the different tasks that you performed arranged from
the highest to lowest heart rate: Copy this in your activity sheet.

TASK HEART RATE

_____bpm
_____bpm
_____bpm

Activity 3: Cha-cha-cha in ZUMBA DANCE MOVES

Did you know?

Zumba is an exercise fitness program created by Colombian dancer and

Choreographer Alberto “Beto” Perez during the 1990s. Zumba is a trademark
owned by Zumba Fitness, LLC. The Brazilian pop singer Claudia Leitte has become
the international ambassador to Zumba Fitness.

Zumba is a total-body cardio and aerobic workout, which provides a large

calorie consumption. A study shows that a person burns 300 to 900kcal with an
hour-long Zumba exercise. Because Zumba offers different options, proponents of
the Zumba program claim that it is safe for all ages, meaning that anyone from age
0 to 100 can participate in this form of aerobic exercise. Some of the classes are
specifically aimed at elderly people, to help them build strength, improve motion,
and posture, and socialize. Besides its high calorie burning benefit, Zumba can
help lower the risk of heart disease, reduce the blood pressure and bad cholesterol,
and increase your good cholesterol.

Originally, Latin American dances were the inspiration for Zumba. Over time
it has evolved to include dance moves from all over the world. Many of the basic
moves are still inspired by Latin Dance, so those are the basic moves you should
learn first.
Let’s Do the Basic Cha-cha-cha

Basic Cha-cha-cha
Hands on your waist

Step right foot backward (ct1)

Step Left foot forward (ct.2) taking the weight of the body.

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 Step right foot forward (ct. 3), step left foot in place (ct. &) step right foot
forward (ct4)
Step left foot forward (ct1)
Step right foot backward (ct.2) taking the weight of the body.
Step left foot backward (ct. 3), step right foot in place (ct. &) step left foot
backward (ct4)

Do it again (20 sec)

bpm__________
Side Cha-cha-cha –
Arms extended sideward
Step right foot sideward Right (ct1) taking the weight of the body.
Step left foot in place (ct.2)
Step right foot back to original position (ct. 3) tap left in place (ct. &)
Step right foot in place (ct.4)
Step Left foot sideward left (ct.1) taking the weight of the body.
Step right foot in place (ct. 2)
Step left foot back to original position (ct. 3) tap right in place (ct. &)
Step left foot in place (ct.4)

Do it again (20 sec)

bpm__________

New York –
Arms in fourth position L/R
Step Left foot cross to right sideward (ct.1) taking the weight of the body
Step right foot in place (ct.2)
Step left foot back to original position (ct.3) tap right foot in place (ct.&)
Step left foot in place(ct.4)
Step Right foot cross to left sideward (ct.1) taking the weight of the body
Step Left foot in place (ct.2)
Step right foot back to original position (ct.3) tap left foot in place (ct.&)
Step right foot in place(ct.4)

Do it again. (20 sec.)

bpm__________

Alemana –
Arms upward
Do the basic chachacha 4 times and turn.
In turning: Step right foot forward in first position (ct.1)
Tap again the right foot while turning the body to the right (ct. 2)
Step Left foot forward (ct.3) when the foot lands on the floor it was on
the opposite direction and the body.
Do it again to be back on the original position.

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 Do it again (20 sec.)
bpm___________

The table below shows the different tasks that you performed arranged from
the highest to lowest heart rate: Copy this in your activity notebook.

TASK HEART RATE

Activity 4: Monitoring My Heart Rate after activities

A. What should be your heart rate when you engaged in a moderately intense
exercise? Try this computation in your activity notebook. You can use the
information needed in your previous activities.

STEP 1. Use the equation 208 – 0.7 X AGE

a. 0.7 X __________ y/o = __________
b. 208 - __________ (answer to a.) = _________
STEP 2. Subtract your resting heart rate (beats per minute or bpm) from your
answer to Step 1.
Step 1 _______ - resting heart rate _______bpm = _________

STEP 3A. (For minimum heart rate): Multiply your answer to Step 2 by 40%.
Step 2 _______ x 0.40 = _______

STEP 4A. Add your resting heart rate to your answer from Step 3. This
represents the MINIMUM heart rate you should try to achieve when
exercising at a MODERATE intensity.
Resting heart rate _______ + Step 3.A _______ = __________

STEP 3B. (For maximum heart rate): Multiply your answer to STEP 2 by 55%.
Step 2 _______ x 0.55 = _______

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STEP 4B. Add your resting heart rate to your answer from Step 3. This
represents the MAXIMUM heart rate you should try to achieve when
exercising at a MODERATE intensity.
Resting heart rate _______ + Step 4 _______ = __________

For moderately intense exercise, my exercise heart rate should be:

_____ bpm to _____ bpm

B. What should be my heart rate when I am engaged in a vigorously intense

exercise?

STEP 1. Use the equation 208 – 0.7 (age).

a. 0.7 X __________y/o = __________
b. 208 - __________ (answer to a.) = _________

STEP 2. Subtract your resting heart rate (beats per minute or bpm) from your
answer to Step1.
Step 1 _______ - resting heart rate _______bpm = _________

STEP 3A. (For minimum heart rate): Multiply your answer to Step 2 by 50%.
Step 2 _______ x 0.50 = _______

STEP 4A. Add your resting heart rate to your answer from Step 3. This
represents the MINIMUM heart rate you should try to achieve when
exercising at a VIGOROUS intensity.
Resting heart rate _______ + Step 3.A _______ = __________

STEP 3B. (For maximum heart rate): Multiply your answer to STEP 2 by 85%.
Step 2 _______ x 0.85 = _______

STEP 4B. Add your resting heart rate to your answer from Step 3. This
represents the MAXIMUM heart rate you should try to achieve when
exercising at a VIGOROUS intensity.
Resting heart rate _______ + Step 4 _______ = __________

For vigorously intense exercise, my exercise heart rate should be:

_____bpm to_____ bpm

Activity 5: Calculating my PHYSICAL ACTIVITY (PA) INDEX

This is how you are going to calculate while you engage in physical activities.
Do it in your activity sheet.

1. Calculate my PA index by encircling the score in each area:

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 a. Frequency: How often do I exercise?
Less than 1 time per week 0
1 time per week 1
2 times per week 2
3 times per week 3
4 times per week 4
5 times per week 5

b. Intensity: How hard do I exercise?

No change in my pulse from resting 0
level
Little change in my pulse 1
Slight change in my pulse 2
Moderate increase in my pulse 3
Vigorous increase but NOT sustained 4
Vigorous increase but SUSTAINED 5

c. Time or Duration: How long do I exercise?

Less than 5 minutes 0

5-14 minutes 1
15-29 minutes 2
30-44 minutes 3
45-49 minutes 4
60 minutes or more 5

2. To assess your PA index, multiply your 3 scores:

Frequency _____ X Intensity _____ X Time _____ = _____

4. If your PA index is _____, then your estimated level of activity is

__________.
PA Index Activity Level
Less than 15 Sedentary
15-24 Low active
25-40 Moderate active
41-60 Active
More than 60 High active
*Source: B. Mayfield (2006). Personal nutrition profile, 2nd ed. Sudbury, MA: Jones and
Bartlett Publishers, 45.

Directions: List down some of your physical activities in a week in this New
Normal situation following the format below. Copy the table in your activity
notebook

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 Physical Activity Frequency Intensity Time
Ex.
Doing Household 2 times per week Moderate increase 4-5 minutes
chores in my pulse

What I Have Learned

Based from your own understanding explain the different physiological

indicators and the importance of it.

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
_______________________________________________________________________________.

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 What I Can Do

Hello, Learner. Let us

know the limit of your
imagination by doing this
activity!

Individual Activity
WHAT TO DO.
 Get the different physiological indicators.
 Your performance will be graded using a rubric.
 In activity 1, you learned about the basic chachacha, at this moment you are
going to create a Zumba dance using the basic chachacha steps.
 Take a video and submit it to your teacher.
RUBRICS

Criteria
Point Scale Mastery Energy and Fitness Behavior

4 Displays Shows impressive level of Exhibits

impressive level proficiency in the outstanding level of
Outstanding
of mastery execution of steps discipline before,
displaying excellent during and after the
health-related fitness level performance
3 Displays high Shows high level of Exhibits very
level of mastery proficiency in the satisfactory dance
Very
execution of steps discipline during
Satisfactory
displaying high health- and after the
related fitness level performance
2 Displays medium Shows medium level of Exhibits
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 Satisfactory level of mastery proficiency in the satisfactory
execution of steps discipline before,
displaying acceptable level during and after the
of health-related fitness performance
1 Displays low Shows low level of Exhibits improving
level of mastery proficiency in the discipline before,
Needs
execution of steps during and after the
Improvement
displaying low health- performance.
related fitness level

Assessment

Multiple Choice: Choose the letter of the best answer. Write your answer in
activity notebook.

1. What is the nickname of the person who introduced the Zumba?

a. Nemo b. Toni c. Beto d. Pelo
2. What is the dance inspiration of Zumba?
a. Latin Dance c. Spanish dance
b. Mexican Dance d. European Dance
3. In getting the pulse rate with your fingers on the wrist is __________.
a. Carotid b. Radial d. Index d. Brachial

4. In calculating the physical activity index, it involves the following, except

one.
a. Frequency b. Intensity d. Rate d. Time

5. Who is Brazilian pop singer that has become the International Ambassador
to Zumba Fitness?
a. Classe DeFlief c. Carme Leinor
b. Claudia Leitte d. Celine Miler

Write the meaning of the following acronyms.

1. BPM -
2. RHR -
3. RPE -
4. PA -
5. MVPA -

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 Answer Key

Assessment
Pre-Assessment
1. C
Answer 1-10 may vary
2. A
to what they experience 3. B
in life. 4. D
Teachers should 5. B
consider every
explanation given by the 1. Beat Per Minute
learners. 2. Resting Heart Rate
3. Rate of Perceive Exertion
4. Physical Activity
5. Moderate to Vigorous
Physical Activity

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 References

Readings:
 file:///C:/Users/USER/Downloads/PE_11_TG_v3_final.pdf;filename_=
%20UTF-8''PE%2011%20TG%20v3%20final.pdf

 https://en.m.wikipedia.org/wiki/Zumba

 Physical Education Learners Material grade 7.

Photo Reference:

 https://us.humankinetics.com/blogs/excerpt/rhythmic-step-pattern-for-
cha-cha
 https://en.m.wikipedia.org/wiki/Zumba
 https://www.livestrong.com/article/259945-basic-zumba-moves/
 https://www.netclipart.com/down/bwTih_dancing-couple-silhouette-clip-
art-transparent-dancing-couple/
 https://www.vectorstock.com/royalty-free-vectors/sexy-teacher-cartoon-
vectors
 www.pinterest.ph

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