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HOPE4 MELC3 MODULE3-Editted
HOPE4 MELC3 MODULE3-Editted
DEPARTMENT OF EDUCATION
Region I
Division of Ilocos Sur
HOPE 4 12IN
LESSON TITLE:
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Developed by:
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Writer: Charles Rick N. Tapuro, TII
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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!
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Outdoor recreation is typically pursued for purposes of physical exercise, general
well-being, spiritual renewal, and an opportunity to partake in nature whilst doing.
HIKING
TREKKING
MOUNTAINEERING
CAMPING
RECREATIONAL ORIENTEERING
OUTDOOR
ACTIVITIES
SNORKELLING
AQUATICS
DIVING
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and exposure to high ambient pressure have physiological effects that limit
the depths and duration possible in ambient pressure diving.
OUTDOOR RECREATIONAL ACTIVITIES INTENSITY
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 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).
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For example:
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.
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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.
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.
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:
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.
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the activity required depends on how to improve and pushing to do more physical
activities.)
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.
Warm- up
A____________
Work- out
Activity/Exercise
B. ___________
Activity/Exercise
C.
_____________
Activity/Exercise
D.
____________
Activity/Exercise
E.
____________
Activity/Exercise
Cool down
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MULTIPLE CHOICE
Directions: Read and analyse the items below. Choose the letter of the correct
answer.
IDENTIFICATION
Directions: Identify the following statement.
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BOOKS
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.
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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REVIEW/ MOTIVATION
MODERATE VIGOROUS
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2 7
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EXERCISE 1 EXERCISE 2
ASSESSMENT
MULTIPLE CHOICE IDENTIFICATION
1. A 1.Mountaineering
2. C 2. Aquatics
3. D 3. Vigorous
4. C 4. Moderate
5. A 5. Trekking
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