UNIT 2:

MONITORING EXERCISE INTENSITY

PATHFIT 2: Fitness Exercises

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
LEARNING OUTCOMES:
• Assess one’s cardiorespiratory endurance, muscular
strength and endurance, and flexibility;
• Interpret the assessment results according to health and
fitness standards; and
• Evaluate improvements in fitness achieved through
exercise programs and modify the prescriptions
accordingly.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
 TOPIC OUTLINE:
I. Cardiorespiratory System
II. Assessing Cardiorespiratory
Endurance
III. Assessing Exercise Intensity
IV. Muscular System
V. Assessing Muscular Strength
Palawan State University PATHFIT 2:
College of Teacher Education Fitness Exercises
Department of Physical Education
I. Cardiorespiratory System
• The cardio-respiratory system
works together to get oxygen
to the working muscles and
remove carbon dioxide from
the body.
• During exercise, the muscles
need more oxygen in order to
contract and they produce
more carbon dioxide as a
waste product.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
The Cardiovascular System
• Also known as Circulatory system.
• Provides adequate circulation of
blood through the body.
• Main goal is to deliver substances
from the heart to the rest of the
body and back.
• Primary components include the
heart, the blood vessels, and the
blood.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
The Heart
• The heart is a pump,
usually beating about 60 to
100 times per minute. With
each heartbeat, the
heart sends blood
throughout our bodies,
carrying oxygen to every
cell. After delivering the
oxygen, the blood returns
to the heart.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
The Heart
• Divided into 4 hollow
chambers – two on the left
and two on the right, which
are separated by the
septum, a thick wall of
cardiac muscle.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
A. Atria
• Upper chambers of the
heart.
• Divided into right atrium
(RA) and left atrium (LA)
• Receive blood either from
the body (RA) or the lungs
(LA); hence, they can also
be referred to as the
receiving chambers.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
 B. Ventricles
• Lower chambers of the
heart.
• Divided into right ventricle
(RV) and left ventricle (LV)
• Pump blood either to the
lungs (RV) or the body (LV)
• Have thicker walls and
generate more force when
pumping compared to the
atria since they supply blood
to the lungs and the body.
Palawan State University PATHFIT 2:
College of Teacher Education Fitness Exercises
Department of Physical Education
 Great Vessels of the Heart
• Attached to the heart are
several large vessels that
transport blood to and from
the heart.
• Includes the superior and
inferior vena cavae,
pulmonary arteries,
pulmonary veins, and the
aorta.
Great Vessels of the heart (Pediatric Heart Specialist, n.d.)

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Superior Vena Cava (SVC)
• receives deoxygenated
blood from the head, neck,
and upper limbs to the right
atrium

Great Vessels of the heart (Pediatric Heart Specialist, n.d.)

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Inferior Vena Cava (IVC)
• receives deoxygenated
blood from the lower
limbs and thoracic,
abdominal, and pelvic
organs to the right atrium.
• The largest vein in the
body

Great Vessels of the heart (Pediatric Heart Specialist, n.d.)

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Pulmonary Arteries
• Transports
deoxygenated blood
from the right ventricle to
the lungs
• The only arteries in the
body which carry
deoxygenated blood.

Great Vessels of the heart (Pediatric Heart Specialist, n.d.)

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Pulmonary Veins
• Transports oxygenated
blood from the lungs to
the left atrium.
• The only veins in the
body which carry
oxygenated blood.

Great Vessels of the heart (Pediatric Heart Specialist, n.d.)

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Aorta
• Transports oxygenated
blood from the left
ventricle to the rest of the
body.
• The largest artery in the
body, made up of several
branches.

Great Vessels of the heart (Pediatric Heart Specialist, n.d.)

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
The Blood Flow Through the Heart
1. From the body, deoxygenated blood flows trough
the superior and inferior vena cava and fills the
right atrium.
2. The right atrium contracts.
3. Blood flows into the right ventricle.
4. The right ventricle contracts.
5. Blood is pumped into the right and left pulmonary
arteries and into the lungs.
6. Deoxygenated blood is oxygenated in the lungs.
7. Blood leaves the lungs and enters the heart via
the pulmonary veins.
8. Blood fills the left atrium.
9. The left atrium contracts.
10. Blood flows into the left ventricle.
11. The left ventricle contracts.
Blood Flow Through the Heart (Thompson, 2015) 12. Blood is pumped into the aorta for distribution
throughout the rest of the body.
Palawan State University PATHFIT 2:
College of Teacher Education Fitness Exercises
Department of Physical Education
Major Pathways of Blood Circulation
• Our body has 2 major pathways of
blood circulation outside the heart:
The Systemic and Pulmonary
Circulation

Pulmonary Circulation (various sources) Systemic Circulation (Pinterest, n.d.)

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
A. Systemic Circulation
• Circulation of the blood between
the heart and throughout the body
systems.
• This process loads oxygenated
blood from the heart with CO2 from
the cells, tissues, and organs of the
body.
• Begins at the left ventricle (LV).

Systemic Circulation (Pinterest, n.d.)

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Systemic Circulation Process

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
B. Pulmonary Circulation
• Circulation of the blood between
the heart and the lungs
(pulmo=lungs).
• This process loads deoxygenated
blood from the heart with O2 from
the lungs
• Begins at the right ventricle (RV). Pulmonary Circulation (various sources)

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
The Respiratory System
• The respiratory system's
main job is to move fresh air
into your body while removing
waste gases. Once in the
lungs, oxygen is moved into
the bloodstream and carried
through your body. At each
cell in your body, oxygen is
exchanged for a waste gas
called carbon dioxide.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Cardiac Output, Stroke Volume, and Heart Rate
• Cardiac output refers to the heart’s ability to pump out blood
every minute.
• When the heart contracts, it pumps blood out of its chambers.
This amount of blood pumped out with each contraction is
referred to as stroke volume.
• The frequency at which the heart beats or contracts is called
our heart rate.
• Cardiac output is, therefore, the product of stroke volume and
heart rate.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
The Heart Rate
• The heart rate can be counted
through the radial pulse (at
the wrist) and the carotid
pulse (at the side of the neck)
which are routinely
used because of their
accessibility.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
 TOPIC OUTLINE:
I. Cardiorespiratory System
II. Assessing Cardiorespiratory
Endurance
III. Assessing Exercise Intensity
IV. Muscular System
V. Assessing Muscular Strength
Palawan State University PATHFIT 2:
College of Teacher Education Fitness Exercises
Department of Physical Education
Assessing Cardiorespiratory Endurance

The best quantitative measure of cardiorespiratory endurance is

VO₂ max, or the maximum amount of oxygen your body can
transport and utilize during maximum exercise.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
How do we assess Cardiorespiratory Endurance?
A.Step Test
• It requires you to step up and
down to a step which has the
height of 16.25 inches (41.25
cm) high for three minutes.
One complete cycle consists
of step up with one leg, step
up with the other leg, step
down with the first leg, and
step down with the last leg
(up-up-down-down).
Palawan State University PATHFIT 2:
College of Teacher Education Fitness Exercises
Department of Physical Education
How do we assess Cardiorespiratory Endurance?
B. Fixed Distance Test
1. The Rockport 1-mile walk test is recommended for those who
are unable to run because of low fitness (e.g. deconditioned,
obese, elderly).
• It requires you to walk briskly for 1 mile or 4 laps around a
standard 400 meters track oval. You need to determine your
body weight in pounds first before the test.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
How do we assess Cardiorespiratory Endurance?
B. Fixed Distance Test
1. The Rockport 1-mile walk test
• After completing four laps, immediately:
(a) Record your completion time, and
(b) Count your pulse for 15 seconds and multiply it by 4 to
obtain your recovery heart rate in beats per minute.
• Convert your walking time such that the seconds is divided into
60. For example, if you completed the test in 12 minutes and 15
seconds, your walking time is 12 + 15/60 = 12.25 minutes.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
How do we assess Cardiorespiratory Endurance?
B. Fixed Distance Test
1. The Rockport 1-mile walk test
• Determine your VO2max* using the following formula:

VO₂ max= 88.768 - (0.0957 x weight ) + (8.892 x sex ) - (1.4537 x

time ) - (0.1194 x HR recovery)

Where: weight is in pounds; sex is 0 for women, and 1 for men; time is walking
time in minutes and HR recovery is 15 second pulse count x 4.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
How do we assess Cardiorespiratory Endurance?
B. Fixed Distance Test
2. The 1.5 mile run test is for individuals who are able to jog
continuously for 15 minutes.
• It requires completing 1.5-mile (2.41402km) distance or 6 laps
around standard track oval. Record the walking time (divide the
seconds into 60) to complete the test and determine the
VO2max using the formula:
VO₂ max= 3.5 + (483/time)

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
How do we assess Cardiorespiratory Endurance?
C. Fixed Time Test
The 12 - minute walk /run test (also known as the Cooper test)
requires you to cover the maximum distance in 12 minutes by
walking, running, or combination of both. At the end of 12 minutes,
record the distance covered in meters and determine VO2max
using the formula:

VO₂ max= (distance in meters - 504.9 ) / 44.73

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
After obtaining your VO₂ max you can determine your current
fitness level based on the table:

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
ACTIVITY 1:
Assess your Cardiorespiratory Endurance
Direction: Choose among the Step test, Fixed Distance Tests,
and Fixed Time Test assessments, then perform to compute your
own VO2max (maximum amount of oxygen your body can
transport and utilize during maximum exercise).

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
 TOPIC OUTLINE:
I. Cardiorespiratory System
II. Assessing Cardiorespiratory
Endurance
III. Assessing Exercise Intensity
IV. Muscular System
V. Assessing Muscular Strength
Palawan State University PATHFIT 2:
College of Teacher Education Fitness Exercises
Department of Physical Education
Exercise Intensity
The most individualized and critical criterion for determining an
exercise prescription is the exercise intensity. It reflects the level
of difficulty of an exercise or how much effort one exerts during
exercise.

You can monitor the intensity through the heart rate, rating of
perceived exertion, talk test, metabolic equivalent (MET) and
caloric expenditure.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Heart Rate
When performing low-to-moderate exercise, there is a linear
relationship between heart rate and oxygen consumption. This
means that an increase in heart rate is accompanied by an
increase in oxygen consumption. Conversely, if heart rate
decreases, so does the oxygen consumption.

To monitor your heart rate response, locate and measure your

pulse. Next, calculate your training zone, which represents your
target heart rate during exercise.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Rating of Perceived Exertion
• Sometimes called the Borg Scale (designed by Dr. Gunner Borg)
• Indicates one’s level of perceived physical effort. It avoids the
need to stop and count heart rate during exercise.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Rating of Perceived Exertion
• The original scale was based on numerical (6-20) and
descriptive associations (light to hard) of fatigue or exertion.

• “There tends to be a relatively good relationship between the

RPE number/scale and exercise heart rate. If you multiply the
number from the scale by 10, you will find it relates well with
your current exercise heart rate” (Kotecki, 2011, p.67).
• Moderate intensity is associated with an RPE rating of 12
(somewhat hard) to 16 (very hard) and is recommended to
improve cardiorespiratory fitness (ACSM, 2010).

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Talk Test
• Individual should be able to breathe comfortably and
rhythmically throughout all phases of a workout to ensure a
safe and comfortable level of exercise, especially for those who
are just beginning an exercise program.
• A moderate intensity exercise is one wherein you can carry on
a conversation, but cannot sing.
• If you struggle to say a few words and need to take a breath to
do so, you are exercising at a vigorous-intensity.
• Like the RPE, it is subjective (measure relative intensity) but is
quite useful in determining a “comfort zone” of aerobic intensity.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Metabolic Equivalent (MET)
• The metabolic equivalent or MET is equal to the oxygen
consumption at rest (1 MET = 3.5 ml of oxygen per kg of body
weight per minute).
• Multiples of a MET are then used to classify various activities in
terms of their intensity relative to the resting state. For example,
walking 3.5 miles per hour is equal to 4 METs. This means that
the oxygen you consume while performing this activity is four
times above that of resting time.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Metabolic Equivalent (MET)
• It is generally recommended that you use MET level between
50 and 85% of your maximal MET capacity for cardiorespiratory
fitness gains (ACSM,2010).

What does this mean? If you have the capacity of 10 METs,

exercise at 5 to 8.5 METS.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
The MET Values
For example: Let’s say you weigh 160
pounds (approximately 73 kg)
and you play singles tennis, which has
a MET value of 8 (according to
the table).

The formula would work as follows: 8 x

3.5 x 73 / 200 = 10.2 calories
per minute. If you play tennis for an
hour, you’ll burn about 613
Calories

Highlighted numbers are constant.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Caloric Expenditure
• Calories are used to measure the cost of energy expenditure of
physical activities. The more work we do, the more energy we
expend and that more calories we use.

• Refer to the BMR and TDEE formula and computation.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
 TOPIC OUTLINE:
I. Cardiorespiratory System
II. Assessing Cardiorespiratory
Endurance
III. Assessing Exercise Intensity
IV. Muscular System
V. Assessing Muscular Strength
Palawan State University PATHFIT 2:
College of Teacher Education Fitness Exercises
Department of Physical Education
The Muscular System
• The word muscle was coined from the Latin word ‘mus’ which
means ‘mouse’ because flexing the muscle looks like a mouse
scurrying beneath the skin.

• Muscles are classified into cardiac (involuntary), skeletal

(striated, or striped in appearance; voluntary), and smooth (non-
striated and involuntary).

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
The Muscular System
They all (muscle types) possess the following:
1. Excitability – respond to stimulus;
2. Contractility – generate force to produce movement;
3. Extensibility – to stretch beyond resting length; and
4. Elasticity – to resume original length after being stretch.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Skeletal Muscle Structure
The structure of skeletal muscle forms the
basis for understanding how it contracts.

Skeletal muscle is composed of individual

fibers bond together by a sheath of
connective tissues. These individual fibers
appear elongated and are called
myofibrils. Myofibrils are the basic unit of
a muscle.
Strength training increases the size
(hypertrophy) of the myofibrils. Myofibrils
are called a fascicle.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Skeletal Muscle Structure
The contractile unit within the myofibrils
contains myofilaments named actin (thin
one) and myosin (thick one). The myosin
filaments have tiny projection (called
cross bridges) on each end that extend
toward the actin filaments. A myofibril
consists of two protein filaments, the actin
(thin) and myosin (thick with cross
bridges). When powered by ATP, these
filaments slide over each other and
overlap to a certain degree, thereby
producing significant force.
When this happens, we describe it as
muscle contraction.
Palawan State University PATHFIT 2:
College of Teacher Education Fitness Exercises
Department of Physical Education
Muscle Contraction
Two types of muscular contraction: Dynamic and Static.

A. Dynamic contraction refers to a change in the length of

the muscle when it applies force as a result of cross bridge
activity.
• When the muscle applies force as it shortens, the
contraction is referred to as concentric.
• When it lengthens, it is referred to as eccentric contraction.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Muscle Contraction
Two types of muscular contraction: Dynamic and Static.

B. Static or isometric contraction produces significant

force without any considerable change in the length of the
muscle.

An example of this contraction is plank position, where the

core hip, and leg muscles are contracting isometrically.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
 TOPIC OUTLINE:
I. Cardiorespiratory System
II. Assessing Cardiorespiratory
Endurance
III. Assessing Exercise Intensity
IV. Muscular System
V. Assessing Muscular Strength
Palawan State University PATHFIT 2:
College of Teacher Education Fitness Exercises
Department of Physical Education
Assessing Muscular Fitness
Musculoskeletal fitness integrates not just muscular strength,
but also muscular endurance, and flexibility.

Muscle strength, or the maximal force that can be generated,

is specific to the muscle group tested , the type of contraction,
and the angle of the joint. Thus, there is no single test for
muscle strength because of these various specific
considerations.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Assessing Muscular Fitness
One-repetition maximum or 1-RM, which represents the
greatest resistance that can be moved through the full range of
motion in a controlled manner, has been traditionally used to
measure dynamic strength.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Assessing Muscular Fitness
One-repetition maximum or 1-RM, which represents the
greatest resistance that can be moved through the full range of
motion in a controlled manner, has been traditionally used to
measure dynamic strength.

Typically, pushups and curl-ups are exercises used to

assess the muscular strength and endurance of the students,
while sit-and-reach for the flexibility.

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Assessing Muscular Fitness
Push-up Test

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Assessing Muscular Fitness
Curl-up Test

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Assessing Muscular Fitness
Sit-and-Reach Test for 18 - 25 y/o Male and Female

Palawan State University PATHFIT 2:

College of Teacher Education Fitness Exercises
Department of Physical Education
Palawan State University PATHFIT 2:
College of Teacher Education Fitness Exercises
Department of Physical Education