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PE and Health 1
COURSE MATERIAL 2
MONITORING EXERCISE INTENSITY:
CARDIORESPIRATORY SYSTEM

Mr. Justine M. de Leon

National University-Bulacan

Mr. Delmark A. Aseron

Ms. Fellane Nicollete S. Labian
National University – Fairview

Term 1, AY 2021-2022 PE and Health 1 Page | 1

 MONITORING EXERCISE INTENSITY:
CARDIORESPIRATORY SYSTEM
Focus Questions:
 How is health-related
fitness significant to
my life and my This module has been designed to….
personal goals?  Assess your level of cardiorespiratory endurance;
 What are the
 Interpret the assessment results according to health
consequences of
inactivity and its and fitness standards;
impact on my  Explain how to optimize the energy systems for safe
wellness? and improved performance;
 Engage in at least 60 minutes of moderate to
vigorous physical activities (MVPAs) most days of the
week;
 Analyzes physiological indicators such as heart rate,
CONTENT STANDARD
rate of perceived exertion and pacing associated with
At the end of the week, you
MVPAs to monitor and/or adjust participation or effort.
will be able to define the
consequences of inactivity
WHAT MATERIALS DO YOU NEED?
and it’s impact in your
wellness.
PERFORMANCE  Laptop, phone, tablet
STANDARD
 Log book
At the end of the week, you
 MS Teams
will be able to execute
physical activities that will
help you enhance your
health.

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 WHAT WILL YOU
LEARN?

MONITORING
This module has been
designed to….
EXERCISE INTENSITY:
 Assess your level of
cardiorespiratory
endurance;
 Interpret the
assessment results
according to health
CARDIORESPIRATORY
SYSTEM
and fitness
standards;
 Explain how to PRETEST
optimize the energy Directions: Fill in the blank with the letter
corresponding to your answer.
systems for safe
and improved ________ 1. Overall fitness is made up of five main
performance; components:
a. Frequency, Intensity, Time, Type
 Engage in at least b. Agility, Balance, Coordination, Speed,
60 minutes of Reaction Time
c. Cardiorespiratory endurance, Muscular
moderate to
endurance, muscular strength, flexibility,
vigorous physical body composition
activities (MVPAs) d. Step test, crab walking, bench press,
conditioning exercises
most days of the
week; _______ 2. The ability to move your joints through a
 Analyzes full range of motion.
a. Cardiorespiratory endurance
physiological b. Flexibility
indicators such as c. Speed
d. Power
heart rate, rate of
perceived exertion _______ 3. The ability to use your entire body for long
and pacing periods of time without stopping. This
requires a strong heart, lungs, and clear
associated with
blood vessels.
MVPAs to monitor a. Muscular endurance
and/or adjust b. Agility
c. Body Composition
participation or d. Cardiorespiratory endurance
effort.
______ 4. Using your muscles many times without
tiring.

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 a. Power
b. Muscular Endurance
c. Muscular Strength
d. Flexibility

______ 5. The ability to bench press 6 times at a high

weight is an example of:
a. Muscular Strength
b. Muscular Endurance
c. Cardiorespiratory endurance
d. Body Composition

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 WHATS’ INSIDE
THIS MODULE?

Hi, Nationalians!

The module will help you get started with your own Short Incidental Physical Activity
4
exercise program in particular, cardiorespiratory
WOW 2
fitness. It informs you about which activities would 5
be best to incorporate in your exercise program. Cardiorespiratory System
Exercise intensity is one of the most important 7
factors that determine your workout is effective or Try This
not 8
Assessing Cardiorespiratory
Endurance
Ponder on these quotations. How can this 9
be applicable in your present situation? Assessing Exercise Intensity
11
Let’s Do This: Fitness Tracker
14
Review
14
Posttest
15
Lesson Summary
16
Answer Key
17
References
18

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Term 1, AY 2021-2022 PE and Health 1 Page | 6
 FOCUS
QUESTIONS

Lesson 2. Monitoring Exercise

Intensity: Cardiorespiratory
System
 How is health-related fitness Make your quarantine more productive
significant to my life and my by doing a short incidental physical
personal goals? activity.
Now is the best time to be fit and
 What are the consequences
of inactivity and its impact on
my wellness?

Which of this is true: one should

Facts about the human heart
be fit first before playing sports
A human heart is roughly the size of a large
or playing sports in order to
fist.
become fit?
The heart weighs between about 10 to 12
ounces (280 to 340 grams) in men and 8 to
10 ounces (230 to 280 grams) in women.
The heart beats about 100,000 times per
day (about 3 billion beats in a lifetime).
An adult heart beats about 60 to 80 times
per minute.
Newborns' hearts beat faster than adult
hearts, about 70 to 190 beats per minute.
The heart pumps about 6 quarts (5.7 liters)
of blood throughout the body.
The heart is located in the center of the
chest, usually pointing slightly left.

healthy! You need to choose to move more and avoid

prolonged sitting. Choose short incidental physical
activity. It is very convenient since you can still
exercise at home.

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 EXERCISE DAY 1 DAY 2 DAY 3
DONKEY
KICKS
CHAIR
SQUATS
LYING LEG
RAISES

Instructions will be given together with the

rubrics.

Workout Pattern:

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 DONKEY KICKS
1. Position yourself on all fours on a mat.
2. Position your hands underneath your shoulders and place your
knees under your hips.
3. Keep your right knee bent at 90 degrees and flex the foot as you lift
the knee until it is level with the hip.
4. Lower the knee without touching the floor and repeat the lift.
5. Once you’ve completed the reps on the right leg, switch legs.

CHAIR SQUATS
1. Place a chair behind you. Stand up straight with a tight
core and flat back. Fold your arms in front. Your feet
should be shoulder-width and toes and pointing forward.
2. Slowly descend by bending your knees and driving your
hips back. Keep your chest and head up.
3. Touch the chair with your butt then slowly rise back to the
starting position.

LYING LEG RAISES

1. Lie on your back on a mat with hands under your lower
buttocks on either side to support your pelvis.
2. Legs straight out in front of you, ankles together and feet
slightly off the floor.
3. Keep your knees straight and raise your legs by flexing the
hips until they are completely flexed.
4. Return to starting position.
Source: [Link]

How did you feel about the exercise?

Write your reflection in your Journal,
attach collage of photos or time-
lapsed video while doing WOW# 2.
Include in your Fitness Journey e-
portfolio.

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 Cardiorespiratory System

The cardiorespiratory system refers to the heart,

blood vessels, and blood and how they work with the lungs
and airways. Blood contains oxygen and other nutrients
which your body needs to survive. The body takes these
essential nutrients from the blood. At the same time, the
body dumps waste products like carbon dioxide, back into
the blood, so they can be removed.
Pulmonary Circuit: deoxygenated
blood leaves the right ventricle of the
The main function of the cardiorespiratory system is heart via the pulmonary artery and
travels to the lungs, then returns as
therefore to maintain blood flow to all parts of the body, to
oxygenated blood to the left atrium of
allow it to survive. In short, the cardiorespiratory system can the heart via the pulmonary vein
be thought of as the transport system of the body.
Systemic Circuit: oxygenated blood
Heart leaves the body via the left ventricle to
 to pump blood around the body the aorta, and from there enters the
 located in between the two lungs arteries and capillaries where it
 lies left of the middle of the chest supplies the body's tissues with
 four chambers: two superior atria and two inferior oxygen, deoxygenated blood returns
via veins to the vanae cavae, re-
ventricles
entering the heart's right atrium
 circulates blood through two pathways: the pulmonary
circuit and the systemic circuit

Since heart is a muscle, it also needs a fresh supply of

oxygen and nutrients too. With regular functioning, the
heart is continuously able to supply sufficient amount of
oxygen to all parts of the body.

Lungs
 center of the respiratory (breathing) system
 every cell of the body needs oxygen to stay alive and
healthy
 the body also needs to get rid of carbon dioxide --
this gas is a waste product that is made by the cells
during their normal, everyday functions
 specially designed to exchange these gases every
time you breathe in and out

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 Through inhalation, the body breathes in air that have
oxygen which diffuses into blood. The oxygenated blood
returns to the heart, which now pumps it to the rest of the
body. When this reaches the cells, gas exchange take place
What happens inside your body when
–cells give off waste products, take in oxygen from the
you exercise? Check this video:
blood. This process is called internal respiration. Then, [Link]
deoxygenated blood returns to the heart and the entire v=wWGulLAa0O0
process is repeated.

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Cardiac Output, Stroke Volume, and Heart Rate
This increase in skin blood
Cardiac output (CO) is the product of blood pumped by flow reduces the amount of
each heart beat (stroke volume or SV) and the number of blood available to supply the
beats (heart rate) or in other words, it is the amount of work muscles.
performed by the heart in response to the body’s need for
oxygen. The relationship between stroke volume and heart It explains why most
rate is constantly changing. physical activities performed
in hot conditions are below
In addition, SV reaches its maximum at a relatively low average.
intensity during exercise. Therefore, heart rate remains the
most practical indicator of the heart's work and the The key is hydration to
maintain
functions of cardiovascular system during exercise. one’s
At rest, only 15%-20% of the CO goes to the muscles. participation
and ensure
During intense exercise, the muscles receives 80%-85% of safety under
CO. This shift of blood flow to muscles is done primarily by such
a decrease in blood flow to the kidneys, liver, stomach, and conditions.
intestines. (Urbiztondo et al, 2016)

Assessing Cardiorespiratory Endurance

Cardiorespiratory endurance is the body’s ability to

deliver oxygen effectively to working muscles so that an
individual can perform physical activity (Wuest & Fissete,
2015).

Efficient functioning of the cardiorespiratory system is

important for the efficient distribution of oxygen and The greater your VO₂ max,
the more oxygen your body
nutrients as well removal of wastes from the body.
can consume, and the more
The performance of sustained physical activities is effectively your body can
use that oxygen to generate
influenced by the efficiency of the cardiorespiratory
the maximum amount of
endurance. The more efficient the cardiorespiratory ATP energy.
system, the greater the amount of physical activity an
individual can perform before tiredness occur.

Thus, it is regarded as the most important component of

fitness. If this is properly developed, it can make a major
contribution to an individual health.

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.

If you have good VO2 max, your body can better handle
Term 1, AY 2021-2022 PE and Health 1 Page | 12
aerobic fitness activities that require a lot of oxygen intake Click the link to know the
like running, swimming. This also means that a high VO₂ complete test protocol:
max can be a good predictor of your athletic performance,
especially if you’re a runner or a swimmer. McArdle Step Test Protocol
[Link]
ptresources/pdfs/TestingProtocols/
Tests measuring VO2 max require advanced and [Link]
expensive equipment, the supervision of highly trained (American Council on Exercise, 2014)

personnel and time. Due to these constraints, these led to

Rockport 1-mile Walk Test Protocol
the development of test protocols, which are submaximal, [Link]
but nevertheless estimate VO2 max. testing/tests/[Link]
([Link],2020)
These submaximal tests are less expensive and require
little to no equipment. They are safer and more practical to
use and can be conducted independently.

Assessments

A. McArdle Step Test (or Queens College Step Test)

-- requires you to step up and down a bench that is
16.25 in. (41.25 cm) high for three minutes. One
complete cycle consists of step up with one leg, step
up with other leg, step down with first leg, and step
down with last leg (up-up-down-down).
B. Rockport 1-mile Walk Test -- common aerobic
fitness test for those of low fitness level. It is
recommended for those individuals who are unable to Carotid artery is the main
run and/or have injury. It requires you to walk briskly artery that supplies blood to
(get your exercise hear rate above 120 bpm) for 1- the brain, neck and face.
mile (1.6 km) or 4 laps around a standard (400m) There are two common
carotid arteries, located on
track oval. Walk as fast as you can but do not run. But
each side of the neck, that
first get your body weight in pounds before the test. divide into the internal and
external carotid arteries.

Other reliable and valid tests that can assess your

cardiorespiratory endurance using VO2 max:

 1.5 mile run test for those who are able to jog
Radial
continuously for 15 minutes.
artery is the main artery at
 12-minute walk/run test (Cooper test) requires
the lateral aspect of the
you to cover the maximum distance in 12
arm. It is easily be located
minutes by walking, running or combination of
right below of wrist, side of
both
the thumb.
 20-minute shuttle run test (Leger et al, 1998)
involves a timed shuttle over an established
Term 1, AY 2021-2022 PE and Health 1 Page | 13
 20-meter distance
Try to get your
Assessing Exercise Intensity heart rate - use
the link for
instruction:
When doing exercise, it is important for you to monitor
yourself and listen to your body respond to the physical
activity you do. The way your body respond to the physical [Link]
v=AHHr8qNU9QY
demands gives you a clue on the gains you get from it. The
reaction of the body to exercise help you also know what
activity to do next, and what support you need for the entire
program.

Heart Rate

 most common indicator for your body’s reaction to

exercise
 When performing low-to-moderate exercise, there
is a linear relationship between heart rate and
oxygen consumption.

In short, an increase in heart rate is accompanied by an

increased in oxygen consumption. By contrast, if heart rate
decreases, so does oxygen consumption.

To monitor your heart rate response, locate and

measure your pulse. Common sites where you can acquire
pulse rate are the following: carotid artery and radial
artery.

When exercise intensity goes beyond the moderate

range, the heart rate may not be an indicator of oxygen
consumption because as muscles contract at more than
60% of their capacity, they constrict blood vessels and
restrict blood flow. This reduction in blood flow causes the
heart to beat more frequently in order to compensate. Yet,
blood flow remains restricted as well as oxygen delivery.
(Urbiztondo et al, 2016)

Thus, heart rate increase is not a good indicator of  How will you rate the
intensity of the step
oxygen consumption at higher exercise intensities.
test after
Nevertheless, the heart rate is still the most practical way performance?
of measuring exercise intensity.  How does this
compare to your RPE
Rate of Perceived Exertion in the 1-mile walk
test?
 way of measuring physical activity intensity level  What can you say
Term 1, AY 2021-2022 PE and Health 1 Page | 14
  perceived exertion is how hard you feel like your body about your current
is working fitness level in light of
 based on the physical sensations a person these ratings?
experiences during physical activity, including
increased heart rate, increased respiration or
breathing rate, increased sweating, and muscle
fatigue
Talk Test

 developed to be an informal, subjective method of

estimating appropriate cardiorespiratory exercise
intensity
 The method entails maintaining an intensity of
exercise at which conversation is comfortable
 When an exerciser reaches an intensity at which he or
she can “just barely respond in conversation,” the
intensity is considered to be safe and appropriate for
cardiorespiratory endurance improvement.

The newest research supports the usefulness of the Talk The 2011
Test and highlights its ability to closely reflect actual heart
rate and VO2 levels (Persinger et al., 2004). It is quite useful
in determining a “comfort zone” of aerobic intensity.
Compendium of Physical
Metabolic Equivalent (MET) Activities (Ainsworth et al,
 defined as the caloric consumption of an active 2011) serves as reference
individual compared with the resting basal metabolic for METs rating of different
rate at rest physical activities.
 used during Exercise Stress Testing (EST) as an Ratings may serve as guide
estimate of functional capacity as well as doing physical
activities according to risk
One MET is defined as 1 kilocalorie per kilogram per hour
and is the caloric consumption of a person while at complete level.
rest (i.e., 2 METs will correspond to an activity that is twice
Click this link to see the
the resting metabolic rate).
Activities of 2 to 4 METs (light walking, doing household rating: [Link]
chores, etc.) are considered light, whereas running or [Link]/permalink/mss/a/mss
climbing can yield 10 or more METs. _43_8_2011_06_13_ainsworth_2020
93_sdc1.pdf

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 It is generally recommended that you use MET levels
between 50 and 85% of your maximal MET capacity for
Why is it important
cardiorespiratory fitness gains (ACSM, 2010).
to assess
cardiorespiratory
endurance?

Source: World Health Organization

Caloric Expenditure

 Calories are used to measure the cost of energy

or energy expenditure of physical activity.
 The more work we do, the more energy we
expend and the more calories we use.
 The calories that we need each day depend on
our sex, age, and activity level
 it is recommended that we expend
approximately 150 to 400 calories (kcal) per
activity session (ACSM, 2010)
 the weekly goal for caloric expenditure would be
between 1000 and 2000 kcal You can achieve
this by spreading the 2000 kcal over several
days.
This will be discussed further in the lesson on energy
expenditure.

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Get your heart rate from specific sites on the following
activity. Do it thrice.

Site HR (trial in bpm)

Activity
Sitting still Carotid artery

Walking for 5 Carotid Artery

minutes

Jogging for 3 Carotid Artery

minutes

What can you say about the collected data? Based on Rate
of perceived exertion scale, how can you rate the activities?

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Term 1, AY 2021-2022 PE and Health 1 Page | 18
 LESSON SUMMARY

Knowing how your body responds, adjusts and adapts to

cardiorespiratory exercises is a good starting point in developing
a fitness plan. Nowadays, exercise is becoming a vital sign for an
active healthy lifestyle. There are overwhelming scientific
evidences that show physical activity and exercise has a positive
relationship with health. Benefits of exercise show strong
evidence in lowering risks of cardiorespiratory health conditions.
Cardiorespiratory endurance is regarded as the most important
component of health fitness.

[Link]
9780781792073_Plowman/samples/Chapter_13_Cardiovascular_Responses.pdf

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 POSTTEST

IDENTIFICATION: IDENTIFY THE TERMS DESCRIBED IN THE STATEMENT. WRITE YOUR

ANSWER ON THE SPACE PROVIDED BEFORE EACH NUMBER (10 points).

__________________1. Blood vessel that brings deoxygenated blood back to the heart.
__________________2. Diseases that are associated with inactive lifestyle.
__________________3. Biggest artery of the body.
__________________4. Circulation where oxygenation of blood takes place.
__________________5. Muscles of the heart
__________________6. Ability of the muscle to contract for long periods of time.
__________________7. Give one location where you can palpate your pulse
__________________8. Maximum amount of oxygen your body can transport and utilize
during exercise
__________________9. Product of blood pumped by each heart beat (stroke volume or
SV) and the number of beats (heart rate)
__________________10. The caloric consumption of an active individual compared with
the resting basal metabolic rate at rest

REFERENCES

Callo, L. & Dajime, P. (2016). Physical Education and Health

Volume I. Quezon City: Rex Book Store

Cobar, A. (2017). Physical Education for Optimized Health,

1st Edition. Quezon City: Cronica Bookhaus

Maximize Potential. 2019. The Rating of Perceived Exertion

(RPE) Scale. [online] Available at:
<[Link]
performance-training/the-rating-of-perceived-exertion-rpe-

Term 1, AY 2021-2022 PE and Health 1 Page | 20

 scale> [Accessed 20 July 2020].

Urbiztondo, S., Mangubat, A., Tolitol, M., & Vergara, L.

(2016). Health-Optimizing Physical Education 1. Quezon
City: Vibal Group, Inc.

U.S. Department of Health and Human Services. Physical

Activity Guidelines for Americans, 2nd edition. Washington,
DC: U.S. Department of Health and Human Services; 2018.

[Link]. WHO | What Is Moderate-Intensity And Vigorous-

Intensity Physical Activity? [online] Available at:
<[Link]
ntensity/en/> [Accessed 20 July 2020].

Writer, T., 2016. Human Heart: Anatomy, Function & Facts.

[online] [Link]. Available at:
<[Link]
[Link]#:~:text=The%20human%20heart%20is
%20an,be%20active%2C%22%20said%20Dr.> [Accessed 16
July 2020].

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