CO QAH + MELC LW

Course Outline & Quality Assured HANDOUT No. 5

Handouts paired with MELC- Based Physical Education and Health 11
Learner’s Worksheet

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. 4 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.

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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

Outdoor: Backyard Indoor: Vigorous Activity

Brisk Walking Aerobics