PAOMBONG HIGH SCHOOL, INC.

School Year 2021-2022

LEARNING ACTIVITY SHEETS
PHYSICAL EDUCATION AND HEALTH 11
(FIRST SEMESTER)

Ms. Joana Rose D. Buco

Teacher

LESSON: MODERATE TO VIGOROUS PHYSICAL ACTIVITIES

Week 4

Date: September 6-10, 2021

Learning competencies:

1. 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

2. Analyzes physiological indicators such as heart rate, rate of perceived exertion and pacing associated with
MVPAs to monitor and/or adjust participation or effort

Kindly read the following instructions:

1. Read and understand the information provided.

2. Perform the different fitness assessments.

3. Accomplish the different tasks in your activity sheets.

4. Manage your time properly.

5. Use the following as your guide:

This icon signals that the next part of the lesson contains activities that you have
to answer. Be mindful of the page/s where the particular activity that you have to
answer is located.

This icon is a sign that the next part of the lesson contains important information
that you need to read and study to further understand the lesson.

This icon indicates that the next part of the learning activity sheets contains
reminders or points to remember about the lesson.

This icon is a sign that the next part of the lesson directs you to an exercise
activity.

In this lesson, you will be able to engage 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.

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 PAOMBONG HIGH SCHOOL, INC.
School Year 2021-2022

Engaging in moderate to vigorous physical activities (MVPA) prepares you to lead physically active
lives and can improve health and academic outcomes. Physical activity can help you to learn
content by enhancing concentration skills and on-task behaviour.

Read and understand!

LC: 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

Although many people view exercise as a way to lose weight, it plays a key role in the wellbeing of the
body beyond weight loss. Research strongly supports its benefits across a range of physical and mental health
conditions for people of all ages. However, busy lifestyles and an environment that encourages being
sedentary for many hours of the day (driving door-to-door, sitting at an office desk, relaxing for the evening in
front of a television) have led to exercise ranking low as a priority for many people.

All types of exercises offer health benefits. Performing different types of exercises can expand the
range of benefits even further. But it is important to remember that some exercise is better than none, and that
most everyone can participate in some form of exercise safely. Although just moving more and sitting less
offers health benefits, the amount of energy you use while exercising can increase those health benefits
further. This is referred to as energy intensity.
What is Moderate-intensity and Vigorous-intensity Physical Activity?

The intensity of different forms of physical activity varies between people. The intensity of physical
activity depends on an individual’s previous exercise experience and their relative level of fitness.
Consequently, the examples given below are provided as a guide only and will vary between individuals.

(Metabolic Equivalents (METs) are commonly used to express the intensity of physical activities)

THE FILIPINO PYRAMID

ACTIVITY GUIDE
Keep HEALTHY by keeping ACTIVE

The Filipino Pyramid Activity

Guide was developed by the
Philippine Association for
the Study of Obesity and
Overweight (2000) to
encourage Filipinos to
become more active.

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 PAOMBONG HIGH SCHOOL, INC.
School Year 2021-2022
There are different guidelines that can be followed to be able to satisfy the definition of sufficient
physical activity. The most common is the Physical Activity Pyramid and the National Guidelines for Physical
Activity for Filipinos. The Physical Activity Pyramid shows that performing more day-to-day activities such as
walking and using the stairs are the foundation in becoming physically active. The National Guidelines for
Physical Activity for Filipinos provides a more detailed instruction on the type and duration of activities for each
age group.

The Physical Activity Pyramid provides a graphic representation of how physical fitness can be
achieved. Daily activities at the base of the pyramid are low in intensity, and should be performed as often as
possible for at least 30 minutes. The activities on the second and third levels are activities that are moderate to
high intensity, respectively, which should be performed for at least 30 minutes as well. The difference between
the activities is that those on the second level should be performed 3 to 5 times a week while those in the third
level should be performed 2 to 3 times a week. The tip of the pyramid consists of activities that should be
performed occasionally. An individual can achieve physical fitness by following the recommendations of the
Physical Activity Pyramid.

Meanwhile, the National Guidelines for physical Activity for Filipinos was developed in 2010 through
the collaboration of the DOH, WHO, and consultants from various institutions. The physical activity
recommendations are categorized into different age groups with varying recommended intensity of difficulty
level of exercises. According to the guidelines, adolescents should have at least one hour of varied daily
physical activity, wherein at least 40 minutes are from structured physical activity (i.e., exercise, sports, and
dance), and at least 20 minutes from high impact play.

IMPORTANCE OF AN ACTIVE LIFESTYLE

Regular, moderate to vigorous intensity of physical activity, and exercise was proven to improve
overall health and fitness. As such it:
 Improves bones, joint, and muscle strength  Reduces the risk of cardiovascular disease such
as coronary artery disease and stroke
 Develops motor control and coordination  Promotes healthy cholesterol level
 Helps maintain a healthy body composition  Helps regulate blood pressure
 Improves the psychological functioning of an  Decreases risk of Type 2 diabetes
individual
 Increases the efficiency of the lungs and the heart  Reduces the risk breast and colon cancer
 Increases muscle strength and endurance  Improves control over anxiety and depression
 Protects from musculoskeletal problems such as  Builds self-esteem and social interaction
“low” back pain
 Possibly delays the aging process

Fitness for
Life 1: MVPA ACTIVITY
ACTIVITY
Directions: In this activity, you are going to monitor the effort you exert in performing physical activities.
Performing such activities must be done on different days. 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

The following are the activities that you will perform:

MODERATE ACTIVITY: 10 minutes of brisk walking

VIGOROUS ACTIVITY: 10 minutes Circuit training (Combination of Aerobic and Strengthening Activities)
Goal: Cardio and Core
Note: If you can't finish all the circuit activities, you can stop and rest. Don't force yourself to complete the
activity if you are experiencing difficulties. Use the paper in Activity 2, page 5 to write down your experience.
Be careful when performing the activity.
Warm Up

Shoulder socket Bent over twist

Neck rotation (16 rotation (16 forward, 16 Hip circles Ankle circles
(16 L, 16 R) (16 L, 16 R) 32 counts
sec. L, 16 sec R backward)
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 PAOMBONG HIGH SCHOOL, INC.
School Year 2021-2022

Circuit 1 (2 sets)

Jumping Jacks
Seated knee tucks Plank hip dips 30 seconds
30 seconds 30 seconds

Circuit 2 (2 sets)

Seated knee tucks Jump squat

30 seconds 30 seconds
Up down plank
30 seconds
Circuit 3 (1 set)

Scissor Kicks Burpees

Spiderman planks 20 seconds
30 seconds
30 seconds

Let’s try!

LC: 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

Reminders:
1. Perform each activity at home. Record your performance through a video.
2. Follow the time and complete the table found on page 5.
 OPTIONS IN SENDING THE VIDEO
Send your video to my Gmail account: peandhealth11@gmail.com
Upload the video on your Google drive and send its link to my Gmail account.
(This is optional, in case that you will have a problem sending the video through Gmail)

 Follow the file name in submitting your activity;

Ex: W4-DELA CRUZ, JUAN AGUINALDO MVPA ACTIVITY-11 MAPAGKAKATIWALAAN

ACTIVITY 2: HOW INTENSE ARE YOU?

After you perform the activity, you are now ready to answer your Activity sheet on page 5 entitled
ACTIVITY 2: HOW INTENSE ARE YOU?

CONGRATULATIONS!
References:

 Deped.gov.ph. Physical Education and Health Teacher’s Guide.

 Fernando-Callo, L. et.al. (2016). Physical Education and Health Vol. II. REX Bookstore: Quezon City.
 https://www.who.int/ncds/prevention/physical-activity/intensity/en/#:~:text=Metabolic%20Equivalents
%20(METs)%20are%20commonly,of%201kcal%2Fkg%2Fhour.
 https://www.hsph.harvard.edu/nutritionsource/staying-active/

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 PAOMBONG HIGH SCHOOL, INC.
School Year 2021-2022
LEARNING ACTIVITY SHEETS
PHYSICAL EDUCATION AND HEALTH 11
(FIRST SEMESTER)
Name: _______________________________ Grade & Section: _____________
Week: 4 Date: September 6-10, 2021

ACTIVITY 2: HOW INTENSE ARE YOU?

LC: 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
Directions: Perform each activity at home. Follow the time and supply the information by filling-up the table.

Warm Up
Describe the (Neck rotation, Circuit 1 Circuit 2 Circuit 3
activity based 10 minutes Shoulder socket (Seated knee tucks, (Seated knee tucks, (Scissor Kicks,
walking rotation, Hip circles, Plank hip dips, Up down plank, Spiderman planks,
on the following: Ankle circles, Bent Jumping Jacks) Jump squat) Burpees)
over twist)
How are you
feeling?

How is your
breathing?

How is your
sweat?

How is your
talking ability?

Reflection: Write a reflection based on the activities you performed.

1. Which among the five is considered as light activity, moderate activity, and vigorous activity?

a) Light activity: ___________________________

Justification: ______________________________________________________________________
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b) Moderate activity: ________________________

Justification: ______________________________________________________________________
________________________________________________________________________________
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c) Vigorous Activity: ________________________

Justification: ______________________________________________________________________
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________________________________________________________________________________

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