-

Republic of the Philippines

Department of Education
Region I
SCHOOLS DIVISION OF ILOCOS NORTE

Physical
Education and
Health
Quarter 3 – Module 4:
Moderate to Vigorous
Physical Activity
MELC:
 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.
(PEH11FH-Ilk-t-8)

Prepared by:

KRISTELLE JADE N. NARCISO

SHS Teacher I
Bacarra National Comprehensive High School
PHYSICA: EDUCATION AND HEALTH - Grade 11
Self-Learning Module
Quarter 3 – Module 4: Moderate to Vigorous Physical Activity

First Edition, 2020

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Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio
Development Team of the Module
Writer: Kristelle Jade N. Narciso
Reviewers: Denzdy B. Santos
Allan Joy Calventas
Editor: Thelma R. Sacsac
Management Team: Joann A. Corpuz
Joyce D. Madalipay
Jenetrix T. Tumaneng
Gena A. Reginaldo
Division Design & Layout Artist: Thelma R. Sacsac

Printed in the Philippines by _____________________________

Schools Division of Ilocos Norte Office

Address: Brgy. 7B, Giron Street, Laoag City, Ilocos Norte
Telefax: (077) 771-0960
Telephone No.: (077) 770-5963, (077) 600-2605
E-mail Address: ilocosnorte@deped.gov.ph
 11
Physical
Education and
Health 2
Quarter 3-Module 4:
Moderate to Vigorous
Physical Activity
Introductory Message
This Contextualized Learning Module (CLM) is prepared so that you, our
dear learners, can continue your studies and learn while at home. Activities,
questions, directions, exercises, and discussions are carefully stated for you to
understand each lesson with ease.
This CLM is composed of different parts. Each part shall guide you step-by-
step as you discover and understand the lesson prepared for you.
Pre-test is provided to measure your prior knowledge on the lesson. This will
show you if you need to proceed in completing this module or if you need to ask
your facilitator or your teacher’s assistance for better understanding of the lesson.
At the end of this module, you need to answer the post-test to self-check your
learning. Answer keys are provided for all activities and tests. We trust that you
will be honest in using them.
In addition to the material in the main text, Notes to the Teacher is also
provided to our facilitators and parents for strategies and reminders on how they
can best help you in your home-based learning.
Please use this module with care. Do not put unnecessary marks on any
part of this CLM. Use a separate sheet of paper in answering the exercises and
tests. Likewise, read the instructions carefully before performing each task.
If you have any question in using this CLM or any difficulty in answering the
tasks in this module, do not hesitate to consult your teacher or facilitator.

What I Need to Know

This module caters to your needs as learners. It is readily available with

specific and friendly instruction in every lesson. Remember to read the
instructions before answering each activity and assessment as part of the module.
Answer this module honestly.
The module is one lesson only:

Lesson 1: Moderate to Vigorous Activity

In your journey through the discussions and different tasks, you are
expected to:
1. 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.
 (PEH11FH-Ilk-t-8)

What I Know

Pre-Assessment. Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.

1. Which of the following refers to the period of low to moderate exercise to prepare
your body for more vigorous activity?
a. warm – up
b. static
c. cool down
2. It elevates the heart rate above the threshold level and into the target zone for
cardiorespiratory endurance.
a. light sports
b. moderate sports
c. vigorous sports
3. Which of the following describes moderate to vigorous sports activity?
a. playing billiards
b. swimming
c. bicycling
4. How many minutes per day of physical activity are recommended most days for
teenagers?
a. 30 mins
b. 40 mins
c. 60 mins
5. What is the maximum heart rate percentage of a vigorous exercise?
a. 47 – 57% b. 77-93% c. 58-76%
6. Sarah is 22 & went for a 30 min cycling at Vigorous intensity. What % her Max
HR would he be working?
a. 60% b. 70% c. 50%
7. The words active, aerobics and sports, suggest that activities are what intensity.
a. sedentary b. moderate c. vigorous
8. Which of the following refers to a period of low to moderate exercise to prepare
your body to end a training session?
a. warm-up b. static c. cool down
9. Which of the following physical fitness components has ability to perform
vigorous sports activity without getting overly tired?
a. strength b. stress c. endurance
10.What is the maximum heart rate percentage of a moderate exercise?
a. 44 – 54% b. 74-86% c. 64-76%
 Engaging students in moderate to vigorous physical activity (MVPA) in P.E.
prepares them to lead physically active lives and can improve health and academic
outcomes. Physical activity does not have to compete with educational goals; in fact,
it can help students learn content by enhancing concentration skills and on task
Lesson
behavior.

1 Moderate to Vigorous Activity

What’s In

Activity 1. Let’s have recapitulation!

Identify the HRF component of the following physical activities/sports.
Choose your answer from the word pool and write it on the table provided below.
Cardiovascular Fitness Flexibility Muscular Strength and
Endurance

Swimming Golfing Soccer

Boxing Diving Gymnastics
High Jump Running Cycling
Weight lifting Baseball Wrestling
 What Is New
Activity 2. Put me in Order! Put these sports according to intensity by numbering
1 to 5.

Individual/Team Sports
Playing Chess
Running for 30 minutes
Competitive volleyball
Leisurely biking
Swimming for 10 laps.

What is It

Benefits of Engaging in Vigorous Sports

Playing sports is a generally a fantastic way to improve your fitness and
health. Many of us may not feel at home pounding away on a treadmill or working
up a sweat in the gym, but we’ll happily chase a ball around endlessly while playing
a game of some sort.
For most people, taking part in sport will improve your general health and
wellbeing. There are plenty of reasons why you should become involved in sport
with reduced body fat, bone strengthening, improved stamina and flexibility being
some of the reasons why you should take up a sport.
The following are just some of the many health and fitness benefits of
starting out in a new sport which we hope will apply to whatever sport you opt for:
 Playing sports helps reduce body fat or controls your body weight.
 Sports allow you will gain the satisfaction of developing your fitness and
skills.
 Sports can help you fight depression and anxiety.
 Sports allows you to challenge yourself and set goals.
 Playing sports helps strengthen bones.
 Sports help aid coordination, balance and flexibility.
  Many sports can help improves stamina and concentration.
 Sports allow you to experience the highs and lows of both winning and
losing!
 Through sports you will meet people with a similar interest to yourself and
are likely to gain many new friends.
 Sports are a great way for families to get exercise together.
 If you are sporty then you are more likely to have a healthy lifestyle.
Light intensity sports compared to moderate and vigorous activities, require the
least effort. It is an activity classified as < 3 METS.
Some examples of light sports include:
 Billiards
 Chess
 Games of the Generals
Moderate intensity sports require moderate amount of effort and noticeably
accelerates the heart rate. It is an activity that is approximately 3-6 METS.
Some examples of moderate sports include:

 Weightlifting
 Golf
 Softball
Vigorous intensity sports require a great deal of effort that caused rapid
respiration and a significant increase in heart rate. It is an activity of around > 6
METS.
Some examples of moderate sports include:

 Running
 Bicycling (faster than 12 mph)
 Swimming
 Basketball

Now that you have learned and identified moderate and vigorous
sports, let’s check how far you have gone with it. Do the activities and
assessments that are prepared for you to work on.
Let’s get it on!
 What’s More

Activity 3. My Sports Training Plan! Using the sample table below, make your
own Training Plan for at least 30 minutes in 5 sessions a week. Fill out the table
with appropriate activities.
Name:____________________________________________________ Date:________________
Resting HR:____________ Working HR:_____________ Recovery HR:_________________

Part of the Sports Type Level Time

Training Plan (Form of exercise,
selected sports)
Warm-up
(3-5min.)
Training
(15-20min)
30 -Second Rest (Recovery)
Cool down
(3-5min.)

What I Have Learned

Let’s Check your Understanding…!

Activity 4. Self-evaluation.

Take time to review the things that we have discussed earlier and use them to
answer the next activity. In this lesson, I have learned that:

Light intensity sport is _____________________________________________

Examples of moderate sports are _____________________________________________
Examples of vigorous sports are ______________________________________________
The importance of sports are __________________________________________
 What I Can Do

Activity 5. Literacy – Essay. Have you learned so far? At this point expand your
horizon.

Why is participating in moderate to vigorous sports important especially in this

time of pandemic?

Assessment

Multiple Choice. Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.

1. A 50-year-old person, the estimated maximum-age-related heart rate is 170bpm,

thus the percentage level for his/her moderate exercise would be:
A. 44 – 54%
B. 74 – 86 %
C. 64 – 76%

2. What is the maximum heart rate percentage of a 30-year-old person that has
estimated heart rate of 185bpm for vigorous exercise?
A. 47 – 57%
B. 77 – 93 %
C. 58 – 76 %
3. Anthony, an 18-year-old boy, is having inactive lifestyle physically and has
mental issue. He wants to improve his lifestyle and needs to be physically fit.
What level of sports activity can be best start with?
A. moderate sports
B. light sports
C. vigorous sports
4. It elevates the heart rate above the threshold level and into the target zone for
cardiorespiratory endurance.
A. light sports
B. moderate sports
C. vigorous sports

5. It is the recommended minutes per day of physical activity for teenagers.

A. 30 mins
B. 40 mins
C. 60 mins
6. The following describes moderate vigorous sports EXCEPT:
A. playing billiards
B. swimming
C. bicycling
7. May is a 22-year-old girl& went for a 1-hour min cycling at Vigorous intensity.
What % her Max HR would he be working?
A. 60%
B. 70%
C. 50%
8. It refers to the period of low to moderate exercise to prepare your body for more
vigorous activity.
A. warm – up
B. static
C. cool down
9. It refers to a period of low to moderate exercise to prepare your body to end a
training session?
A. warm-up
B. static
C. cool down
10. The words active, aerobics and sports, suggest that activities are what
intensity.
A. sedentary
B. moderate
C. vigorous
 Additional Activities

Let’s Do the Running Time!

Directions: This is a weekly running activity that will improve cardiovascular
fitness and help to build strong bones.
• Free running in all directions, dodging in and out and around markers placed on
the ground
• Running jumping in and out of shapes drawn on the ground
• Run varying speed and direction – be a paper blowing in the wind – run forward
and back to place – run in a big circle, change and run the other way
• Run making floor patterns such as circles, squares, zigzags
• Jog on the spot, run to a new spot and jog on the spot
• Run with a partner or in groups
• Run and vary arm actions– above head, behind back, out to side
• Jog on the spot holding hands out at waist height– bring knees up to touch hands
• Run with exaggerated long strides
• Straddle run– run forward leaping to the right as right foot advances, leaping to
the left as left foot advances
• Try shadowing a partner
• Run taking a hurdle stride every fourth step

FOR PMDL: Write your experience/reflection on the said activity in a 1 whole sheet
of paper.

FOR ODL: Send your experience/reflection on the said activity in the link given.
 Answer Key

Lesson 1 What’s In
PRE- ASSESSMENT Cardiovascular ASSESSMENT
1. A  Swimming
2. C 1. C
 Boxing
3. B 2. B
 Diving
4. C 3. C
 Running
5. B 4. C
 Wrestling
6. B 5. C
 Soccer
7. C Flexibility 6. B
8. C 7. B
9. C  High Jump 8. A
10.C  Gymnastics 9. C
Muscular Strength 10.C

 Weightlifting
 Golfing
 Baseball
 Cycling
References:
Dela Pena, Teodoro C., Hipol Lester James Dominic, Tejuco, Juan Paolo, Valencia,
Joel Vergel De Dios. Healthy Youth Physical Education. 1st ed. Philippines:
Golden Cronica Publishing, Inc.

"K To 12 Curriculum Guide In Physical Education & Health". 2016. Deped.Gov.Ph.

https://www.deped.gov.ph/wpcontent/uploads/2019/01/PEH-CG.pdf.
Department of Education. "K To 12 Most Essential Learning Competencies With
Corresponding CG Codes". Pasig City: Department of Education Central
Office, 2020.

Obesity Prevention Source. 2020. Examples Of Moderate And Vigorous Physical

Activity. [online] Available at: [Accessed 19 June 2020].
SDSU Extension. 2020. Light, Moderate, And Vigorous Activity. [online] Available
at: [Accessed 19 June 2020].

https://www.fsps.muni.cz/emuni/data/reader/book-6/14.html

https://www.realbuzz.com/articles-interests/sports-activities/article/the-health-
and-fitness-benefits-of-sport/

https://humankinetics.com/AcuCustom/Sitename/DAM/161/175_185.pdf

https://www.education.vic.gov.au/Documents/school/teachers/
teachingresources/social/physed/phase

For inquiries and feedback, please write or call:

Schools Division of Ilocos Norte – Curriculum Implementation Division
Learning Resource Management Section (SDOIN-CID LRMS)

Office Address: Brgy. 7B, Giron Street, Laoag City, Ilocos Norte
Telefax: (077) 771-0960
Telephone No.: (077) 770-5963, (077) 600-2605
E-mail Address: ilocosnorte@deped.gov.ph