Republic of the Philippines

DEPARTMENT OF EDUCATION
Region I
Division of Ilocos Sur

SELF LEARNING KIT

HOPE 4 12
LESSON TITLE:

OUTDOOR RECREATIONAL ACTIVITY

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 Developed by:

Writer: Charles Rick N. Tapuro, TII

Reviewers: Jowell T. Pilotin, EPS- MAPEH

Charley R. Barcelona, TII

Lay-out Artist: Charley R. Barcelona, TII

Administrators: Jorge M. Reinante, SDS

Nestor C. Heraña, ASDS
Maria Salome R. Abero, CID Chief Jowell T.
Pilotin, EPS- MAPEH

This module was designed and written to help you master the
different various sports/activity through moderate to vigorous
physical activities. The scope

of this module permits it to be used in many different learning

situations. It is also to help you to develop the knowledge, skills,
and attitudes for leading a
physically active and healthy lifestyle.

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 MOST ESSENTIAL LEARNING COMPETENCY :

• E ngage in moderate to vigorous physical activities (MVPAs) for at

last 60 minutes most days of the week in a variety of settings in-and
out-of-school.

At the end of the lesson, you are expected to:

1. Identify differentmoderate to vigorous physical activities (MVPAs ).

2. Create and perform a fitness plan applying the different moderate to

vigorous physical activities (MVPAs).

3. Show appreciation to the engagement in moderate to vigorous physical

activities (MVPAs) for at last 60 minutes most days of the week in a vari ety
of settings in-and out-of-school.

Before proceeding to the next topic, do this activity first. This

activity will help you see if you have a prior knowledge about
the next topic.

PUT ME IN!

DIRECTION: Identify the different physical activities and categorize if it belongs to

moderate physical activity or vigorous physical activity.

1. Walking in a normal way in a trail 6. Brisk walking (atleast 2.5 mph)

2. Water Aerobics 7. Swimming Laps

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 3. Free wheel cycling downhill 8. Trekking in a steeply uphill
4. Biking slower than 10 mph 9. Cycling in a steeply uphill
5. Breaststroke swimming 10. Hiking with a heavy backpack

MODERATE PHYSICAL ACTIVITES VIGOROUS PHYSICAL ACTIVITIES

OUTDOOR RECREATIONAL ACTIVITY

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 • Camping

Moderate activity feels somewhat hard. Here are clues that your exercise
intensity is at a moderate level:
• Your breathing quickens, but you’re not out of breath.
• You develop a light sweat after about 10 minutes of activity.
• You can carry on a conversation, but you can’t sing.

VIGOROUS PHYSICAL ACTIVITY:

Vigorous-intensity activities are defined as activities 6 MET’s. These activities
require more oxygen consumption than light activities.

Some examples of vigorous physical activities include:

• running (5 mph)
• fast swimming
• Swimming Laps
• Trekking in a steeply uphill
• Cycling in a steeply uphill
• Breaststroke swimming
• Hiking with a heavy backpack

Vigorous activity feels challenging. Here are clues that your exercise intensity is at a
vigorous level:
• Your breathing is deep and rapid.
• You develop a sweat after only a few minutes of activity.
• You can’t say more than a few words without pausing from breathing.

FYI
“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 millilitres (ml) of oxygen
consumption per kilogram (kg) of body weight per minute, or 1 kilocalorie (kcal) per
kg of body weight per hour (Brooks, Fahey & White 1995).
For example:

1 MET for a 70 kg person (154 pounds) is equal to an oxygen consumption of 245

ml per minute (i.e., 3.5 ml · kg-1 · min-1 x 70 kg), or approximately 70 kcal per
hour (i.e., 1 kcal x 70 kg). In other words, if a client weighs 154 pounds, he will
burn about 70 calories an hour just sitting around.

DIFFERENCES BETWEEN MODERATE AND VIGOROUS PHYSICAL ACTIVITY

Moderate – intensity Physical Activity Vigorous – intensity Physical Activity

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 (Approximately 3 -6 MET’s) Requires
a moderate amount of effort and
Brisk walking
Dancing
Gardening
Housework and domestic chores
Traditional hunting and gathering
Active involvement in games and sports
with children/ walking domestic animals
General building tasks (e.g. roofing,
thatching, painting)
Carrying/ moving moderate loads
(<20kg)
(Approximately ˃6 MET’s)
Requires a large amount of effort and
causes rapid breathing and a
substantial increase in heart rate.
Running
Walking/ climbing briskly up a hill
Fast cycling
Aerobics
Fast swimming
Competitive sports and games (e.g.
traditional games, hockey, basketball)
Heavy shovelling or digging ditches
Carrying/ moving heavy loads (>20kg)

ASSESSING ONESELF DURING PHYSICAL ACTIVITIES

Make sure to monitor how to get your heart rate doing in physical activities
whether it is a moderate or vigorous activity you must consider following the rules
and guidelines on getting your heart rate.

Understanding exercise intensity:

When you’re doing the activity. Such as walking or biking, exercise intensity
correlates with how hard the activity feels to you. Exercise intensity is also shown in
your breathing and heart rate, whether you’re sweating, and how tired your muscles
feel.

There are two ways to measure exercise intensity:

1. How you feel. Exercise intensity is a subject's measure of how hard physical
activity feels to you while you’re doing it -- your perceived exertion, your
perceived exertion level may be different from what someone else feels doing
the same exercise. For example, what feels to you like a hard run can feel like
an easy workout to someone who’s more fit?

2. Your heart rate. Your heart rate offers a more objective look at exercise
intensity. In general, the higher your heart rate during physical, the higher
your exercise intensity.

Here how to get your Target heart rate;

According to Hoeger and Hoeger (2011), research indicates a more favorable
prediction using the computation below than the equation 220 - age.

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Here are the steps to get your target heart rate.
1. Estimate your maximal heart rate (max HR/MHR) according to the following
formula:
2. MaxHR/MHR = 207 - (0.7 × age)

3. Check your resting heart rate (RHR) sometimes in the evening after sitting
quickly for 15 to 20 minutes. You may take your pulse for 30 seconds and
multiply by 2 or take it for a full minute.

4. Determine heart rate reserve (HRR) using this formula:

HRR = MHR - RHR

5. Calculate the training intensity at 30, 40, 60 and 85 percent. Multiply HRR by
the respective 0.30, 0.40, 0.60 and 0.85 and then add the HRR to all four
training intensities. Example:

60% Training intensity = HRR × 0.60 + RHR

Here is the example computation on how to get the heart rate according to Hoeger
and Hoeger (2011). As if the age of the students is 19 years old.

Step #1: maxHR / MHR = 207 - (0.7 × age)

= 207 - (0.7 × 19)
= 207 - (11.9) MHR = 195.1 Step #2: RHR = (take your
pulse rate for 30seconds (45) and multiply by 2 RHR = 90

Step #3: HRR = MHR - RHR

= 195.1 - 90
HRR = 105.1

Step #4: 60% Training Intensity = HRR × 0.60 + RHR

= (105.1 × 0.60) + 90
= 63.06 +90
= 153.06
*(Therefore, your heart rate according to Hoeger (2011) and we relate to the rate of
perceive exertion (RPE), the results are 153.06, which means “Hard” your effort of
the activity required depends on how to improve and pushing to do more physical
activities.)

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 The following are set of activities that you need to accomplish.
Follow the instructions correctly to avoid mistakes. Use 1 whole
sheet of paper. Good luck!

Activity No. 1: CLASSIFY ME!

DIRECTIONS: Classify the different sports and physical activities. Write MPA if it is
moderate physical activity and VPA if it is vigorous physical activity.

______1. Swimming laps ______6. Sitting in the campsite

______2. Carrying heavy bag packs. ______7. Walking (4 mph)
______3. Butterfly stroke swimming ______8. Carrying 1000 ml water
______4. Diving ______9. Water Aerobics
______5. Shovelling for tents built up ______10.Fishing

Activity No. 2: I AM UNIQUE!

Directions: Complete the Venn diagram by filling-out the outer circles with the
differences of Moderate Physical Activity and Vigorous Physical Activity.

MODERATE VIGOROUS

PHYSICAL
ACTIVITY

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 Exercise experts mean activity in metabolic equivalent, or
MET’s. One MET is defined as the energy it takes to sit quietly.
Physical activity of all kinds can be performed in a variety of
intensities, ranging between light, moderate and vigorous (high)
intensity activity. The understanding between intensity levels is
important to understanding the current physical activity.

LET’S GET PHYSICAL!!!

DIRECTIONS: Make your own fitness plan to improve our

body physically fit, select the activities guided by the principles
Exercise and the FITT goals.

FITT Goals Frequency Intensity Type Time

Parts of the (Indicate days Light, Form exercise, (total fitness

fitness plan of the week) Moderate, selected plan not less
Vigorous physical activity than 60 m)

Warm- up

A____________
Work- out
Activity/Exercise

B. ___________
Activity/Exercise
C.
_____________
Activity/Exercise
D.
____________
Activity/Exercise
E.
____________
Activity/Exercise

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 Cool down

MULTIPLE CHOICE
Directions: Read and analyse the items below. Choose the letter of the correct
answer.

______1. The following is an example of moderate activity except?

A. Camping C. Fast swimming
B. Fast cycling D. Trekking uphill

______2.What RPE stand for________?

A. Rate of perceive exercise C. Rate of perceived exertion
B. Rate of percent exercise D. Rate of percent exertion

______3. The following are examples of vigorous physical activity except?

A. Carrying heavy loads C. Underwater rugby
B. Fast cycling D. Water Aerobics

______4. An activities that encompasses outdoor recreation vary depending on the

physical environment they are being carried out.
A. Activity C. Outdoor Recreational
B. Indoor Recreational D. Recreational

______5. It is also known as pulse rate.

A. Heart rate C. Intense rate
B. Perceive rate D. Pace rate

IDENTIFICATION
Directions: Identify the following statement.

_______________1. The spot of reaching, or trying to reach high points on

mountainous areas mainly for the joy and thrill of the climb.

_______________2. A recreational outdoor sports that involve bodies of water

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_______________3. These activities require more oxygen consumption than light
activities.

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_______________4. Strenuously enough to burn off three to six times as much
energy per minutes as you do when you are sitting quietly or exercises that clock in
at 3 to 6 MET’s

_______________5. Involves a long vigorous hike in wild nature environment for

multiple days. It can be done off hiking trails.

BOOKS

Physical Education 11 Quarter 3 – Module 4 at deped.commons

Physical Education and Health Volume 1 Learner’s Materials by Department of

Education at action@deped.gov.ph

Corbin, C. B., Corbin W. R., Welk, G. J., & Welk, Karen A. ( 2008 ). Conseps of
physical fitness: Active lifestyle for wellness ( 14th ed ). New York: McGraw-Hill.

Hoeger, W. W. K. & Hoeger, S. A. ( 2011 ). Fitness & wellness ( 9th ed ). Australia:

Wadsworth.

WEBSITE

https://en.m.wikipedia.org/wiki/outdoor_recreation#:~:text=Outdoon.

https://www.scribd.com

https://extension.sdstate.edu/light-moderate-and-vigorous-activity

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