Republic of the Philippines

Department of Education Division of Bohol

HEALTH OPTIMIZING PHYSICAL EDUCATION 2

GRADE 11 SECOND SEMESTER

Quarter : 2 Week : 1 Day : 1 Activity No. : 1

Competencies : 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. CODE: PEH11FH-IIa-t-8
Objective : Perform moderate to vigorous physical activities
Topics : Moderate and Vigorous Physical Activities
Materials : Activity Sheet, Table
Reference : (Physical Education and Health Learner’s Material 2016)
https://tinyurl.com/ybx4wq66
Copyrights : For classroom use only
DepEd Owned

Concept Notes:
Understanding MVPA

Parents frequently hear that their children need 60 minutes of physical activity every day. It’s the globally-
accepted standard according to the World Health Organization (WHO) and child health and exercise physiology
experts. By that definition, a lot of things may qualify as physical activity—everything from free plays and sports
participation to household chores and active transportation. The first thing to understand about the 60-minute
guideline: It refers to 60 minutes of moderate-to-vigorous physical activity, commonly abbreviated as MVPA.

Moderate Physical Activity requires a moderate amount of effort and raises your heart rate to a degree that you notice
it, but your breathing stays more or less steady.

Vigorous Physical Activity demands a large amount of effort that raises your heart rate considerably and forces you to
breathe intensely.
 Republic of the Philippines
Department of Education Division of Bohol

“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.

An easy way to estimate intensity of activities is through a method called the “talk test”. This
method is a simple, practical way for individuals to measure their activity intensity. If you are doing a
moderate intensity activity, you can talk, but not sing during the activity. If you are doing a vigorous
intensity activity, you will not be able to say more than a few words without taking a breath.

Activity 1: How intense are you!

Directions: Perform one activity at a time and supply the information by filling-up the table.

Describe the Walking around for 5 Jogging around for 4 Running around for 3
activity based on minutes minutes minutes
the following:
How are you
feeling?

How is your
breathing?

How is your
sweating?

How is your
talking?