Identify whether the

statement is correct or
wrong.
Answer TRUE if it is
correct, FALSE if it is
not.
1. Recreation is important on one’s
life
2. MVPAs stands for Moderate to
Very High Physical Activities
3. Engagement in moderate to vigorous
physical activities create a balance
between academic pressures with
physical, social, and mental well-being.
4. Recreation consists activities or
experiences carried on within leisure,
usually done mandatorily by the participant
5. Recreational activity teaches one
to think with reason and live with a
more practical approach to life
MVPA
(Moderate to Vigorous
Physical Activity)
Expected outcome/s:
•Define moderate and vigorous physical activity
•Identify moderate to vigorous physical activities
•Create & present weeklong recreational activity
plan
M • Moderate physical activity
refers to activities equivalent in
intensity to brisk walking or
V bicycling.

P
• Vigorous physical activity
produces large increases in
breathing or heart rate, such
A as jogging, aerobic dance or
bicycling uphill
 How to measure
PA/Exercise intensity?
Borg Target
Scale MET HR
 Borg Scale of Perceived Exertion
The Borg Scale of Perceived Exertion measures
your exercise intensity by rating how you feel.
It is based on observations like higher heart rate,
heavier and faster breathing, increased sweating,
and muscles feeling tired.
It does not use actual measurements of these
occurrences but a personal self-check
 Borg Scale
Rating Intensity Perceived Exertion
6 Low “no feeling of exertion”
11 to 14 Moderate “fairly light” to “somewhat hard”
15 or higher Vigorous “hard” to “very hard”
20 High “very, very hard”
 Target HR
Calculating your HR and Target HR can be used to measure exercise
intensity.

1. First, determine your Maximum HR

2. Then, midway through the exercise, stop to check your pulse (actual
HR). Place the tips of your index and middle fingers at the wrist and
press lightly on the artery in line with the thumb. Count the heart beats
for 30 seconds and multiply by 2.
3. Wear a heart rate monitor.
 Target HR
Intensity Target HR

Moderate 65-75% of your

MHR
Vigorous 77-93% of your
MHR
 MET (Metabolic Equivalent of Task)

Physical Activities may be rated using

METs to indicate their intensity
One MET is the amount of energy used
while sitting quietly
Reading may use about1.3 METs
Running may use 8-9 METs
 MET
Intensity MET Sample Activity
Sedentary 1.5 or fewer Sitting, reclining, or lying down
Light 1.6 - 3.0 Walking at leisurely pace or
standing in line at the store
Moderate 3.0 – 6.0 Walking briskly, vacuuming, or
raking leaves
Vigorous 6.0 + Walking very quickly, running,
taking an aerobic class, or
shoveling snow
 My Weeklong Recreational Activity Plan
• Present your output
• Identify which of the
different ways of
measuring the
intensity was used?
 Why do you
need to
understand the
intensity of
Physical
Activity/Exercis
e?
Let’s Check
• Google form link will
be forwarded

• Please answer the

given questions