MODERATE TO

VIGOROUS PHYSICAL
ACTIVITIES (MVPAS)
• When you engage in physical activities for health and fitness
improvements, you need to monitor the effort you are giving.
This is because the effort given in doing physical activities
contributes to the achievement of your fitness goals. By
monitoring your effort, you will be able to know if you are
reaching at least a moderate intensity level and at most a
vigorous one.
• Remember, it is important that your body is challenged to do
more than what it is used to for changes to occur. If the
physical activity you do is too easy for your body, changes
(if any) would be minimal. Hence, your body should be
challenged. You need to sustain moderate to vigorous
intensity of physical activity for your body to be challenged.
•Moderate physical activity refers
to activities equivalent in intensity
to brisk walking or bicycling
•Vigorous physical activity produces
large increases in breathing or heart
rate, such as jogging, aerobic dance
or bicycling uphill.
Benefits of Moderate to Vigorous physical activity in P.E.
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 behavior.
•• Activity-focused P.E. can contribute to academic performance, improved
attendance and positive classroom behavior.
• • Increasing MVPA in P.E. has the greatest potential for increasing health
benefits for most students5 as it generates more energy expenditure; contributes
to obesity prevention and muscular and bone development; reduces anxiety and
stress; improves self-esteem, mood and concentration; and reduces the risk of
chronic disease.
•• Increasing MVPA in P.E. provides more opportunities to meet other P.E. goals
such as motor development, increased fitness, skill enhancement and positive
social interactions.
•Intensity refers to the rate at which the activity is being performed or the
magnitude of
the effort required to perform an activity or exercise. It can be thought of
"How hard a
person works to do the activity".
The intensity of different forms of physical activity varies between
people. The intensity of
physical activity depends on an individual’s previous exercise
experience and their
relative level of fitness. Consequently, the examples given below are
provided as a guide
only and will vary between individuals.
Metabolic Equivalents (METs)
 are commonly used to express the intensity of physical activities.
 MET is the ratio of a person's working metabolic rate relative to their
resting metabolic rate.
 One MET is defined as the energy cost of sitting quietly and is
equivalent to a caloric consumption of 1kcal/kg/hour. It is estimated
that compared with sitting quietly, a person's caloric consumption is
three to six times higher when being moderately active (3-6 METs) and
more than six times higher when being vigorously active (>6 METs).
• Exercise experts measure activity in metabolic equivalents,
or METs. One MET is defined as the energy it takes to sit
quietly. For the average adult, this is about one calorie per
every 2.2 pounds of body weight per hour; someone who
weighs 160 pounds would burn approximately 70 calories an
hour while sitting or sleeping.
• Moderate-intensity activities are those that get you
moving fast enough or strenuously enough to burn off
three to six times as much energy per minute as you
do when you are sitting quietly, or exercises that clock
in at 3 to 6 METs. Vigorous-intensity activities burn
more than 6 METs.
Light Moderate Vigorous
3.0-6.0 METs >6.0 METS
<3.0 METs

 Walking slowly  Walking very brisk (4  Hiking

 Sitting using mph)  Jogging at 6 mph
computer  Cleaning heavy (washing  Shoveling
 Standing light work windows, vacuuming,
mopping)  Carrying heavy loads
(cooking, washing
dishes)  Mowing lawn (power  Bicycling fast (14-16
mower) mph)
 Fishing sitting
 Playing most  Bicycling light effort (10-  Basketball game
instruments 12 mph)  Soccer game
 Badminton recreational  Tennis singles
THANK YOU!!!!