Angel E. Picazo H.O.P.E.

12 – STEM Module 3

PRE – TEST
LIGHT ACTIVITY MODERATE ACTIVITY VIGOROUS ACTIVITY
Window Shopping Horse back riding Fast swimming
Stretching Moderate dancing Fast cycling
Sitting Brisk walking High Impact aerobics
Boating Bicycling more than 5mph Running
Floating Washing the dishes Lawn tennis
Back Packing Canoeing Walking/Climbing briskly up a hill
Fishing Low Impact Aerobics Heavy shoveling
Bicycling less than 5mph House hold chores Carrying heavy loads
Dancing slowly Traditional hunting Boxing
Preparing food Walking domestic animals Competitive basketball

JUMPSTART
Activity 1: Get Engaged!

LIGHT ACTIVITY MODERATE ACTIVITY VIGOROUS ACTIVITY

LESS THAN 3.0 METS APPROXIMATELY 3 – 6 METS GREATER THAN 6 METS
1. Leisurely sports (table 1. Competitive tennis, 1. Competitive basketball, soccer,
tennis, playing catch) volleyball, badminton Football.
2. Dancing slowly 2. Weight training 2. Mountain climbing
3. Bicycling less than 5 mph 3. Moderate dancing 3.Swimming
4. Light yard/house work 4. Low impact aerobics 4. Cycling
5. Sitting 5.Gardening 5. Aerobics

Activity 2: My target heart rate!

1. AGE: 17 3. a.) 60% x 133 = 79.8
MHR: 220 – 17 b.) 80% x 133 = 106.4
MHW = 203

2. RHR: 70 4. a.) 79.8(60% x HRR) + 65(RHR) = 144 beats per minute (THR)
RHR: 203 – 70 b.) 106.4(80% x HRR) + 65(RHR) = 171.4 Beats per minute (THR)
HRR= 133 Therefore my target hear rate range is 147 to 174 beats per minute
DEEPEN
Assessment 2: Physical Activity log

Activity Duration Intensity Personal

Description Reflection
DAY  Doing household  30 minutes  LIGHT It gives me energy, it
1 chores. calms my mind, and it's
 Playing at the park.  20 minutes  LIGHT almost meditative in a
 Playing vball  1 hour and 30  VIGOROUS sense.
minutes
DAY  Riding a bike  30 minutes  MODERATE It makes me more
2  Doing Household  30 minutes  LIGHT confident and improves
chores. my self-esteem, key for
 Playing basketball.  1 hour and 30  VIGOROUS ridding anxiety and
minutes depression.
DAY  Walking Dogs  30 minutes  LIGHT It makes me happy. It
3  Doing Household  30 minutes  LIGHT makes me feel
chores. confident.
 Playing at the park  30 minutes  LIGHT
DAY  Doing Household  30 minutes  LIGHT I don’t do much physical
4 chores. activity this day but I
felt great and I ate lots
of food.
DAY  Jogging  30 Minutes  MODERATE I got tired because I do
5  Doing Household  30 minutes  LIGHT many physical activities
chores. this day but I feel
 Walking dogs  30 minutes  VIGOROUS relaxed and I sleep
 Playing vball  1 hour and 30  LIGHT early.
minutes

DAY  Running  30 minutes  VIGOROUS It allowed me to gain a

6  Doing Household  30 minutes  LIGHT renewed sense of
chores. energy, determination,
 Swimming  1 hour  VIGOROUS motivation and
concentration
DAY  Doing Household  30 minutes  LIGHT I don’t do much physical
7 chores. activity this day but I
 Playing Basketball  1 hour and 30  VIGOROUS felt relaxed and I sleep
minutes early
Total number of minutes spent for the 7 days 860 minutes

B. Reflection:
 No, because I just do light activities most of the day, but I meet the minimum requirement of physical
activities for at least 60 minutes daily.