Republic of the Philippines/

Department of Education
Region X
DIVISION OF CAGAYAN DE ORO CITY
Bulua National High School
PHYSICAL EDUCATION 2

Lesson 1: Moderate to Vigorous Physical Activity (MVPA’s)

Moderate Physical Activity:

Moderates - intensity activities are those that get you moving fast enough or
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.
Vigorous activities burn more than 6 MET’S. moderate activity includes walking,
gardening, dancing, cycling, active recreation, and swimming.
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, shoveling,
jumping rope, aerobics and carrying heavy (i.e. Bricks).
What is a MET stand for?
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 (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.

Activity # 1: Put me In!

Direction: Identify the different physical activities and categorize if it belongs to moderate
physical activity or vigorous physical activity.
*Running *Brisk walking
*Dancing *Walking / climbing briskly uphill
*Fast Cycling *Gardening
*Heavy shoveling *General building tasks
*Carrying / moving heavy loads *Carrying /moving moderate loads
Lesson 2: Differences between Moderate and Vigorous Physical Activity

Table 2.1: Showing Moderate and Vigorous Intensity

Table 2.2: Showing Light, Moderate, and Vigorous Intensity

Activity # 2: Reflection
Direction: Perform one activity at a time and supply the information by filling-up the table.

Lesson 3: Assessing oneself during physical activities

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. Here are the steps to get your target heart
rate.
1. Estimate your maximal heart rate (max HR/MHR) according to the following formula:
MaxHR/MHR = 207 - (0.7 × age)
2. 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.
3. Determine heart rate reserve (HRR) using this formula:
HRR = MHR - RHR
4. 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(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.

Activity # 3: Plan and Table it!

Direction: 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 of Light, moderate, Form of (total fitness
fitness plan the week) and vigorous exercise, plan not less
selected physical than 60 minutes
activity
warm up
work out A.____________
Activity/Exercise
B.____________
Activity/Exercise
C.____________
Activity/Exercise
D.____________
Activity/Exercise
E.____________
Activity/Exercise
Cooldown

Activity # 4: Fill in the blanks.

Exercise experts means activity in ______________________________, or METs. One MET is
defined as the _____________ it takes to sit quietly. ______________ activity of all kinds can
be performed in a variety of _____________, ranging between _____________,
_____________ and ______________ (high) intensity activity. Understanding between intensity
levels is important to understanding the current physical activity.