Health Optimizing

Physical Education 1
Quarter 1 – Module 3:
Moderate to Vigorous
Physical Activities
HOPE 1: Moderate to Vigorous Physical Activities
Quarter 1 – Module 3
First Edition, 2020

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 Health Optimizing
Physical Education 1
Quarter 1 – Module 3
Moderate to Vigorous
Physical Activities
Introductory Message
For the facilitator:
As a facilitator, you are expected to orient the learners on how to
use this module. You also need to keep track of the learners' progress
while allowing them to manage their own learning at home.
Furthermore, you are expected to encourage and assist the learners as
they do the tasks included in the module.

For the learner:

As a learner, you must learn to become responsible of your own
learning. Take time to read, understand, and perform the different
activities in the module.
As you go through the different activities of this module be
reminded of the following:
1. Use the module with care. Do not put unnecessary mark/s on any
part of the module. Use a separate sheet of paper in answering the
exercises.
2. Don’t forget to answer Let Us Try before moving on to the other
activities.
3. Read the instructions carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking
your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are done.
If you encounter any difficulty in answering the tasks in this
module, do not hesitate to consult your teacher or facilitator. Always
bear in mind that you are not alone. We hope that through this material,
you will experience meaningful learning and gain deep understanding
of the relevant competencies. You can do it!

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 Let Us Learn

Hello, dear learner! Welcome to another HOPE journey! In this module,

we will be talking about various physical activities that help us live a healthy
lifestyle. Living a healthy lifestyle is a key for us to live life to the fullest. We
can enjoy the good things in the world if we have a healthy body. For us to
have a healthy body, we must engage in various physical activities so that we
will be fit and energetic.

We will be tackling this learning competency in this module:

• Engage in moderate to vigorous physical activities (MVPAs)

for at least 60 minutes daily.

Specifically, this module targets the following objectives:

a. Identify physical activities that are classified as moderate

and vigorous;
b. Engage in moderate to vigorous physical activities (MVPAs)
for at least 60 minutes daily.
c. Reflect the importance of engaging in various physical
activities through writing an essay.

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 Let Us Try

WHAT’S THE WORD, THAT’S THE WORD!

Find at least ten (10) hidden words that are related to physical
activities in the puzzle below.

1. What do you think is the relationship between the words that you
have found in the puzzle?
2. Where and when do you usually see people doing those physical
activities?
3. What are the different kinds of physical activities that we do every
day?

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 Let Us Study

Many people your age spend more time on social media sites, YouTube,
Netflix, and playing mobile games. However, a young Senior High School
student like you needs to be physically active to stay fit and healthy.

You should spend time doing moderate to vigorous activities. These

physical activities will not only lead you to a physically active life but will also
improve your health and academic outcomes.

MODERATE AND VIGOROUS PHYSICAL ACTIVITIES

Physical Activity occurs when your muscles contract to make your

body move. Experts recommend that teens spend at least 60 minutes and up
to serval hours performing physical activity each day.

Moderate Physical Activity refers to activities that are not too easy
and not too hard. This kind of activity requires a moderate amount of effort
and noticeably accelerates the heart rate.

Vigorous Physical Activity produces large increases in breathing or

heart rate, such as jogging, aerobic dance, or bicycling uphill. It also requires
a large amount of effort. Active sports and recreation activities such as tennis,
dancing, aerobics are examples of vigorous physical activities. These activities
are considered vigorous because you use more energy doing these activities
(Corbin, Le Masurier, Lambdin, 2018, p. 3).

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 Physical Activity Pyramid with FITT

Source: Fitness for Life: The Physical Activity Pyramid

Retrieved from: https://www.pinterest.ph/pin/384565255661633853/

The Physical Activity Pyramid above shows various physical activities

that you can do for a better and healthy lifestyle. Activities that are
enumerated in Step 1 are categorized as Moderate Physical Activities, whereas
those listed in Step 2 and Step 3 are classified as Vigorous Physical Activities.
Various exercises are also stated in Step 3 and Step 4 of the pyramid.
Engaging in such activities for at least 60 minutes per day will help you
become a healthy and active individual.

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 Let Us Practice

That was quite a discussion! Let us now answer these practice exercises.

A. Moderate or Vigorous?
Instructions: In the box below is a list of different physical activities.
Classify the activities whether it is moderate activity or vigorous activity.
Rewrite the activities in the appropriate column on the table.

Moderate Activity Vigorous Activity

Let Us Practice More

Indeed, there are a lot of activities that we can classify as moderate or

vigorous. This time, let us now apply your knowledge in this new situation.

Your Daily Dose of MVPAs

Instructions: Create a timetable showing your plan for your daily physical
activities. These activities might be part of your daily routine such as (1)
cleaning the surroundings, (2) doing household chores, etc.

Make sure to label the activities as moderate or vigorous physical activities.

Write your answers on a separate sheet of paper.

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 Here is an example that you may follow:

Time/Day MON TUE WED THU FRI

6:30-7:30 Jogging Gardening Jogging Gardening Jogging
(Moderate) (Moderate) (Moderate) (Moderate) (Moderate)

9:30 – Scrubbing Scrubbing Scrubbing Scrubbing Scrubbing

10:30 the floor the floor the floor the floor the floor
(Vigorous) (Vigorous) (Vigorous) (Vigorous) (Vigorous)

4:00-5:00 Aerobic Aerobic Aerobic Aerobic Aerobic

Dance/Zumba Dance/Zumba Dance/Zumba Dance/Zumba Dance/Zumba
(Vigorous) (Vigorous) (Vigorous) (Vigorous) (Vigorous)

Let Us Remember

Now that you already have an idea on various physical activities, these
are the points that you must remember:

1. Physical activity done at a moderate or vigorous intensity level is good

for a teenager’s health.
2. Moderate physical activities generally make you move. These could
include brisk walking, dancing, biking, swimming, and jogging. Even
helping out with some of the more active chores inside and outside your
home like gardening can be good.
3. Vigorous activities increase the heart rate and make you sweat and may
let you enjoy being active even more. You may play games with lots of
running involved, say, basketball. You may also do running or jogging,
or other sports like football, tennis, and swimming.
4. Being physically active is an important part of your growth and
development, especially if done regularly. It is a great way to spend time
with friends, meet new people, feel good, and break up long stretches
of playing online games and watching movies. It is invigorating to move
the entire body, even by just cheering, or running after the ball.
5. Being active every day can help teenagers achieve the following:
✓ improve heart health and fitness
✓ develop strong muscles
✓ develop strong bones

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 Let Us Assess

This time dear learner, let us find out how much you learned from the
discussions and activities presented in this module

A. Identification

Directions: Identify the term referred by each statements.

______________1. This occurs when your muscles contract to make your body
move.

______________2. The number of hours recommended for teens to engage in

various daily physical activities.

______________3. This refers to activities that are not too easy and not too
hard.

______________4. These activities produce large increases in breathing or

heart rate, such as jogging, aerobic dance, or bicycling
uphill.

______________5. This shows various physical activities that you can do for a
better and healthy lifestyle

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B. Venn Diagramming

Directions: Compare and contrast Moderate from Vigorous physical

activities. Write your answers on a separate sheet of paper.

Moderate Physical Vigorous Physical

Activities Activities

Similarities

Let Us Enhance

Moderate and vigorous physical activities are indeed helpful for an

individual to become healthy. It makes us fit and energetic. What other
benefits do moderate and vigorous physical activities have?

Share Your Thoughts!

Instructions: Share your thoughts on the importance of engaging in
moderate to vigorous physical activities. Write your reflections on the space
below.
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________

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_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________

Rubrics:

Areas of
15 pts 10 pts 5 pts 2 pts
Assessment
Presents ideas in Presents ideas in
Ideas are too Ideas are vague
Ideas an original a consistent
general or unclear
manner manner
Some
Strong and No organization;
Organized organization;
Organization organized lack
beg/mid/end attempt at a
beg/mid/end beg/mid/end
beg/mid/end
Writing shows Writing shows a Writing shows Writing shows
Understanding strong clear adequate little
understanding understanding understanding understanding

Let Us Reflect

Wow! That was quite a journey! I’m sure that you are now inspired to
live a healthy life! Now this time, reflect on the key concepts discussed in this
module by completing the following sentence starters. Use another sheet of
paper for your answers.

In this lesson, I learned Physical Activity is _____________

about _________________________ ________________________________
_______________________________ ________________________________
_______________________________ ________________________________
_______________________________ ________________________________

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I can be healthy by ____________
_______________________________
_______________________________
_______________________________
_______________________________
I can encourage others to do
various physical activities by
______________________________
______________________________
______________________________

I am still confused about ____

_____________________________
_____________________________
_____________________________
_____________________________

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Let Us Enhance! Let Us Reflect!
Share Your Thoughts Answers may vary
Answers may vary
Let Us Assess Let Us Practice Let Us Asses
More
Identification Venn Diagramming
Answers may vary
1. physical activities Answers may vary
2. 1 hour / 60
minutes
3. Moderate
4. Vigorous
5. Physical activity
pyramid Let Us Try
Let us Practice
Moderate Vigorous
Walking Playing football
Gardening Doing aerobics
Climbing Swimming
Cycling Playing basketball
Jogging Dancing
Answer Key
 References

Cleaveland Clinic (2020). Rate of perceived exertion (RPE). Retrieved from

https://my.clevelandclinic.org/health/articles/17450-rated-perceived-
exertion-rpe-scale

Corbin C., Massuer, G., Lambdin, D. (2018). Fitness for life: middle school
second edition. Human Kinetics P.O. Box 5076: USA

Gialogo, R. & Gialogo R. (2016). Fit for life. Phoenix Publishing House:
Quezon City

Healthline (2020). How to take your pulse. Retrieved from

healthline.com/health/how-to-check-heart-rate

Physical Education and Health Teachers Guide © 2016

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For inquiries or feedback, please write or call:

Department of Education – Region XI Davao City Division

DepEd Davao City, Elpidio Quirino Ave., Davao City

Telefax: 224-3274

Email Address: davaocity.division@deped.gov.ph