CO QAH + MELC LW

HANDOUT No. 5
Course Outline & Quality Assured
Handouts paired with MELC-
Based Learner’s Worksheet Physical Education and Health 11

1. MELC: Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days
of the week in a variety of settings in-and-out of school
______________________________________________________________________________

Semester: 2nd Week No. 5 Day: 1

LESSON: MODERATE TO VIGOROUS PHYSICAL ACTIVITY

TOPIC 1: Moderate to Vigorous Physical Activity

What is moderate physical activity?

Moderate-intensity activities are those that get you moving fast enough or strenuously enough to burn off three to six
times as much energy per minute as you do when you are sitting quietly, or exercises that clock in at 3 to 6 Metabolic
equivalent ( METs).

What is vigorous physical activity?

Vigorous-intensity activities are defined as activities ≥ 6 METS. Vigorous activities require the highest amount of
oxygen consumption to complete the activity. Examples of vigorous physical activities include: running (5 mph >),
swimming, shoveling, soccer, jumping rope, carrying heavy loads (i.e. bricks).

“MET” is another name for metabolic

equivalent, a measure of exercise intensity
based on oxygen consumption More
specifically, a single MET is defined as the
amount of oxygen a person consumes (or
the energy expended) per unit of body
weight during 1 minute of rest. It is equal
to about 3.5 milliliters (ml) of oxygen
consumption per kilogram (kg) of body
weight per minute, or 1 kilocalorie (kcal)
per kg of body weight per hour.

Source:Source: www.ideafit.com/fitness-library/using-mets-program-design

Sample Illustration
The following are samples of moderate to vigorous activity.
1. Moderate Activity

Indoor: Badminton Recreational

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Outdoor: Backyard
Brisk Walking

Indoor: Vigorous Activity

Aerobics

References

Smith,Jessica, ME. Using METs in making a program design. February 1,2006. www.ideafit.com/fitnesslibrary/using-mets-program-design
What is Moderate-intensity and Vigorous-intensity Physical Activity? http://www.who.int/dietphysicalactivity/physical_activity_intensity/en/
Anspaugh, David J. et.al.Wellness; Concepts and Applications (1997), USA,Mc-Graw-Hill Companies.
http://www.health.com/health/gallery/0,,20629237_6,00.html
http://www.topendsports.com/fitness/karvonen-formula.htm
Powers, Scott K. et.al.. Exercise Physiology Fourth Edition (2001), New York, USA, Mc Graw-Hill Companies,Inc.
Salyer,Jessica The Top 5 Muscular Endurance Exercises November 15,2015.
http://www.healthline.com/health/fitness-exercise/muscular-endurance-exercises

Smith,Jessica, ME. Using METs in making a program design. February 1,2006. www.ideafit.com/fitnesslibrary/using-mets-program-design

The F.I.T.T. Principle - Here's What You Need to Know for Great Workouts retrieved (July 27, 2020) from https://www.verywell.com/f-i-t-t-principle-what-you-
need-for-great-workouts-1231593

What is Moderate-intensity and Vigorous-intensity Physical Activity? http://www.who.int/dietphysicalactivity/physical_activity_intensity/en/

https://foursquare.com/v/valencia-badminton-sports-center/4cf1f2371c158cfaaed9d4b5; https://baldrunner.com/page/53/?iframe=true&preview=true%2F
%3Fcat%3D

https://topten.ph/2016/07/06/top-10-fitness-trends-in-the-philippines/; https://www.esquiremag.ph/life/sports/2019-gilas-fiba-world-cup-analysis

https://www.google.com/search?
q=what+is+moderate+physical+activity&oq=what+is+moderate+ph&aqs=chrome.0.0j69i57j0l6.11643j1j15&sourceid=chrome&ie=UTF-8

https://www.google.com/search?sxsrf=ALeKk03iekRQ7ss9p311QzG571_5uq82SA
%3A1597371216048&ei=UPM1X6PKAsmWr7wPx9abkA0&q=what+is+the+definition+of+vigorous-
intensity+physical+activity&oq=what+is+vigorous+physical+activity&gs_lcp=CgZwc3ktY

https://www.google.com/search?
q=what+is+moderate+physical+activity&oq=what+is+moderate+ph&aqs=chrome.0.0j69i57j0l6.11643j1j15&sourceid=chrome&ie=UTF-8

https://www.google.com/search?sxsrf=ALeKk03iekRQ7ss9p311QzG571_5uq82SA
%3A1597371216048&ei=UPM1X6PKAsmWr7wPx9abkA0&q=what+is+the+definition+of+vigorous-
intensity+physical+activity&oq=what+is+vigorous+physical+activity&gs_lcp=CgZwc3ktY
www.ideafit.com/fitness-library/using-mets-program-design

http://www.who.int/dietphysicalactivity/physical_activity_intensity/en/

Prepared by:
STEPHANIE ANNE O. KIM
SHST-II
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REFERENCES

(follow Chicago Manual of Style)

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