Physical Education 11

Quarter 3 – Module 4 & 5:

Engages in MVPA - A Healthy
Lifestyle
 What I Need to Know

This self-learning module was designed and

written with you in mind. It is here to help you
master what the different various sports/activity
through moderate to vigorous physical activities.
The scope of this module permits it to be used in
many different learning situations. It is also to
help you to develop the knowledge, skills, and
attitudes for leading a physically active and
healthy lifestyle.

 The module is divided into three lessons,

namely:
● Lesson 1 (Week 4)- Meaning of moderate to
vigorous physical activities (MVPAs)
● Lesson 2 (Week 4)- - Differences between
moderate and vigorous physical activity
● Lesson 3 (Week 5)- - Discuss the various
sports/activity

At the end of the lesson, you should be able to:

engage in moderate to vigorous physical

activities (MVPAs) for at last 60 minutes most
days of the week in a variety of settings in-
and out-of-school. PEH11FH-IIa-t-8.
 What I Know

Pre-test: Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.

1. The following is an example of moderate activity except?

a.    Brisk walking             b.    Dancing                    
c. General building d. Running
2. What RPE stand for________ ?
a.    Rate of perceive exercise b.    Rate of percent exercise
c.    Rate of perceived exertion d.    Rate of percent exertion
3. ______________ is an activity prepares muscle for work.
a.    Cooling- down                          b.    Stretching                           
c. Exercise d. Warm-up
4. Who is an American researcher who involved in getting heart rate?
a.   Hoeger              c. Keipler              
b. McGrawhill        d. Wadsworth

5. ______ requires the amount of effort and causes rapid breathing and
substantial cause in heart rate.
a.  Moderate          c. Intense             
b. Heavy light          d. Vigorous

6. The following are examples of vigorous physical activity except?

a.    Aerobics                               b.    Fast cycling                         
c. Gardening d. Moving heavy load 
7. ________________ allows changing the way you perform or compete for an
exercise or activity.
a. Pacing              c. Planning         
b. Principle           d. Perceive

8. What is the standard average to get a Maximum Heart Rate?

a.    205                   c. 206                   
b. 207                    d. 208

9. When you are carrying less than 20kg what type of physical activity belongs
to.
a.    Light activity             c. Moderate activity    
b. Intense activity            d. Vigorous activity

10. It is also known as pulse rate.

a.   Heart rate         c. Intense rate       
b. Perceive rate       d. Pace rate
 Lesson
Moderate to Vigorous
1 Physical Activity (MVPAs)
WEEK 4- LESSON 1:
At the end of the lesson. The learners should be
able to, discuss the meaning of MVPA.

❖ Moderate Physical Activity:

Moderates - intensity activities are those that get you moving fast enough or
strenuously enough to burn off three to six times as much energy per minutes as you do
when you are sitting quietly or exercises that clock in at 3 to 6 MET’s. Vigorous activities
burn more than 6 MET’s. moderate activity includes walking, gardening, dancing, cycling,
active recreation, and swimming.
Moderate activity feels somewhat hard. Here are clues that your exercise intensity is
at a moderate level:
■ Your breathing quickens, but you’re not out of breath.
■ You develop a light sweat after about 10 minutes of activity.
■ You can carry on a conversation, but you can’t sing.

❖ Vigorous Physical Activity:

Vigorous-intensity activities are defined as activities 6 MET’s. these activities
require more oxygen consumption than light activities. Some examples of vigorous
physical activities include running (5 mph), fast swimming, shoveling, jumping rope,
aerobics and carrying heavy (i.e. Bricks).
Vigorous activity feels challenging. Here are clues that your exercise intensity is at a
vigorous level:
■ Your breathing is deep and rapid.
■ You develop a sweat after only a few minutes of activity.
■ You can’t say more than a few words without pausing from breathing.
It is includes Nowadays, metabolic equivalents (METs) are commonplace on display panels
of treadmills, stair climbers, elliptical trainers and other cardiovascular machines, yet
METs are often ignored because exercisers simply don’t know what they are or how to use
them. This is unfortunate, because monitoring METs is a great way for personal trainers
to measure clients’ fitness levels and see improvements in exercise capacity.
What is a MET stand for?
“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
(Brooks, Fahey & White 1995).
For example, 1 MET for a 70 kg person (154 pounds) is equal to an oxygen
consumption of 245 ml per minute (i.e., 3.5 ml · kg-1 · min-1 x 70 kg), or
approximately 70 kcal per hour (i.e., 1 kcal x 70 kg). In other words, if a
client weighs 154 pounds, he will burn about 70 calories an hour just sitting
around.

What’s In

Activity # 1: Put me In!

It’s great good job! Let’s see how well you differentiate the physical
activities either belongs to moderate physical activity / vigorous physical
activity and how to improve
Direction: Identify the different physical activities and categorize
if it belongs to moderate physical activity or vigorous physical
activity.
*Running                                           *Brisk walking
*Dancing                                           *Walking / climbing briskly
uphill
*Fast Cycling                                     *Gardening
*Heavy shoveling                               *General building tasks
*Carrying / moving heavy loads        *Carrying /moving moderate
loads

Lesson Differences between

 Moderate and Vigorous
2 Physical Activity
WEEK 4 - LESSON 2:
At the end of the lesson, the learners should be able to;

a. differentiates various sports/activity through moderate to vigorous

physical activities require;
b. performs one activity at a time and supply the information by filling-
up the table.
    
Here are the differences between Moderate and Vigorous Physical
Activity
Exercise experts mean activity in metabolic equivalent, or MET’s. One
MET is defined as the energy it takes to sit quietly. Physical activity of all
kinds can be performed in a variety of intensities, ranging between light,
moderate and vigorous (high) intensity activity. The understanding between
intensity levels is important to understanding the current physical
activity.   

Table #1.1: Showing Moderate and Vigorous Intensity

This table shown the difference between the two (2) Physical Activity based
on the level of effort in doing such activities.
Moderate – intensity
Physical Activity
(Approximately 3 -6 MET’s)
 Requires a moderate amount of effort
and noticeably accelerate the heart rate.
·    Brisk walking
·    Dancing
·    Gardening
·    Housework and domestic chores
·    Traditional hunting and gathering
·    Active involvement in games and sports
with children / walking domestic animal
·         General building tasks
(e.g. roofing, thatching, painting)
·         Carrying / moving moderate loads
(˂20kg)
Vigorous – intensity
Physical Activity
(Approximately ˃6 MET’s)
Requires a large amount of effort
and causes rapid breathing and a
substantial increase in heart rate.
· Running
· Walking / climbing briskly up a hill
· Fast cycling
· Aerobics
· Fast swimming
· Competitive sports and games
(e.g. traditional games, football,
volleyball, hockey, basketball)
· Heavy shoveling or digging ditches
· Carrying / moving heavy loads
(˃20kg)
Table # 1.2: Showing Light, Moderate, and Vigorous Intensity

This tables shown the differences between light, moderate, and vigorous
physical activity based also the level of effort in doing an activities.

Light Intensity Moderate Intensity Vigorous Intensity

● Walking slowly ● Walking very brisk ● Hiking

(4mph)
● Sitting using
● Jogging at (6mph)
computer ● Cleaning heavy
(washing windows,
● Standing light work vacuuming, ● Shoveling
(cooking, washing mopping)
dishes)
● Mowing lawn (power ● Carrying heavy
● Fishing sitting mower) loads

● Playing most ● Bicycling light effort

(10 - 12 mph) ● Bicycling fast (14-
instruments
16mph)
● Badminton
recreational
● Basketball game
● Tennis double
● Soccer game

● Tennis single
 What’s New

PERFORMANCE ACTIVITY OUTPUT FOR WEEK 4: Reflection

How are you today? It seems that you are already equipped with
info that you’ve learned from the past learning sessions; in this
activity you will  perform an activity on how the level of effort or
intensity are you?

Direction: Perform one activity at a time and supply the

information by filling-up the table.
Walkin
Brisk 3–
g
Describe the activity based on walking minutes
around
the following: for jump
For 5
4 minutes jacks
minutes
 How are you feeling?       
 How is breathing?       
 How is your sweat?       
 How is your talking      
ability? 

Lesson Assessing oneself

3 during physical
activities.
WEEK 5 - LESSON 3:

At the end of the lesson, the learners should be able to;

a. explains exercise intensity.
b. performs simple suggested activities for THR.
c. computes the THR or the target heart rate.
 Make sure to monitor how to get your heart rate doing in
physical activities whether it is a moderate or vigorous activity
you must consider following the rules and guidelines on getting
your heart rate.

Understanding exercise intensity:

When you’re doing the activity. Such as walking or biking,
exercise intensity correlates with how hard the activity feels to
you. Exercise intensity is also shown in your breathing and heart
rate, whether you’re sweating, and how tired your muscles feel.

There are two ways to measure exercise intensity:

● How you feel. exercise intensity is a subject's measure of how
hard physical activity feels to you while you’re doing it -- your
perceived exertion, your perceived exertion level may be
different from what someone else feels doing the same exercise.
For example, what feels to you like a hard run can feel like an easy
workout to someone who’s more fit.

● Your heart rate. your heart rate offers a more objective look at exercise
intensity. In general, the higher your heart rate during physical, the
higher your exercise intensity.

 Here how to get your Target heart rate;

According to Hoeger and Hoeger (2011), research indicates a more
favorable prediction using the computation below than the equation 220 -
age. Here are the steps to get your target heart rate.
1. Estimate your maximal heart rate (max HR/MHR) according to the
following formula:
MaxHR/MHR = 207 - (0.7 × age)
2. Check your resting heart rate (RHR) sometimes in the evening after
sitting quickly for 15 to 20 minutes. You may take your pulse for 30 seconds
and multiply by 2 or take it for a full minute.
3. Determine heart rate reserve (HRR) using this formula:
HRR = MHR - RHR
4. Calculate the training intensity at 30, 40, 60 and 85 percent. Multiply
HRR by the respective 0.30, 0.40, 0.60 and 0.85 and then add the HRR to all
four training intensities. Example:
60% Training intensity = HRR × 0.60 + RHR
 
 ***Here is the example computation on how to get the heart
rate according to Hoeger and Hoeger (2011). as if the age of the
students is 19 years old.
Step #1: maxHR / MHR = 207 - ( 0.7 × age )
= 207 - ( 0.7 × 19 )
= 207 - (11.9 )
MHR = 195.1
Step #2: RHR = (take your pulse rate for 30seconds (45) and
multiply by 2
RHR = 90
Step #3: HRR = MHR - RHR
= 195.1 - 90
HRR = 105.1
Step #4: 60% Training Intensity = HRR × 0.60 + RHR
= ( 105.1 × 0.60 ) + 90
= 63.06 +90
 = 153.06
*(Therefore, your heart rate according to Hoeger (2011) and we
relate to the rate of perceive exertion (RPE), the results are
153.06, which means
“Hard” your effort of the activity required depends on how to
improve
and pushing to do more physical activities.

What’s More
 A. PERFORMANCE Activity for WEEK 5-a:
How so nice! Let see how this activity helps the students do a session
plan in making an activity and may also to determine the knowledge in
doing his/her own fitness plan relating to the different sports. At the end of
this activity the students may improve their skills in doing such activity.

>Direction: Make your own fitness plan to improve our

body physically fit, select the activities guided by the
principles Exercise and the FITT goals.

FITT
Frequency Intensity Type Time
Goals
(Indicate days Light, Form of exercise, (total
of the week) moderate- selected physical fitness
Parts of the
vigorous activity plan not
fitness plan
less than
60 m
Warm-up        
    A. ____________  
Work - Activity/Exercise
out
      B. ____________  
Activity/Exercise

      C. _____________  
Activity/Exercise

      D. ____________  
Activity/Exercise

      E. ____________  
Activity/Exercise

Cooldown        

What I Have Learned

 B.PERFORMANCE Activity for WEEK 5-b:
Good job!!! It’s seems you already know the difference between
moderate to vigorous physical activity. Let see how well you recall
our past lesson by answering this activity, that may help you
better.

Exercise experts means activity in

______________________________, or METs. One MET is defined as
the _____________ it takes to sit quietly. ______________ activity of
all kinds can be performed in a variety of _____________, ranging
between _____________, _____________ and ______________ (high)
intensity activity. Understanding between intensity levels is
important to understanding the current physical activity.

2 for Moderate Intensity

Sport/Activity Explain what have you feel

1 for Vigorous Intensity

Sport/Activity Explain what have you feel

CONGRATULATIONS! Just enjoy the day and have fun with your family.
References

Physical Education and Health Volume 1 Learner’s Materials by Department of

Education at action@deped.gov.ph

Corbin, C. B., Corbin W. R., Welk, G. J., & Welk, Karen A. ( 2008 ). Conseps of
physical fitness: Active lifestyle for wellness ( 14th ed ). New York: McGraw-Hill.

Hoeger, W. W. K. & Hoeger, S. A. ( 2011 ). Fitness & wellness ( 9 th ed ). Australia:

Wadsworth.

http://mindly.org/tutorial/how/lower_resting_heart_rate/
https://blog.fitbit.com/heart-rate-zones/
https://blog.fitbit.com/walking-for-exercise/
https://twitter.com/wenurses/status/1099235070039216128
https://twitter.com/phe_uk/status/1224970923947831296

https://www.ideafit.com/personal-training/using-mets-program-design-0/