Moderate to Vigorous Physical

Activities (MVPAs)
OBJECTIVES:

a.Differentiate the definition of moderate and vigorous

physical activities.
b. Enumerate moderate and vigorous activities that can
be done inside and outside of the school by the students.
c. Perform moderate to vigorous physical activities by
using created weekly physical activity plan
Self-Assessment
Direction : As a student most of your time are spent
inside of your home because of the pandemic that we
are facing now a days. Using the table below, write your
daily activities across the week.
 VENN DIAGRAM
Compare and contrast moderate physical activity and
vigorous physical activity by using the diagram below
 Physical activities are essential to us
specially those who need to be done in
every day of our lives. Walking, standing,
and other things that we are doing using
our body parts and its energy.
Physical activities are classified into
2

1. Moderate physical activity classifies various works that can be

done without exerting extreme effort and energy but it doesn’t
mean that we don’t need effort at all. Moderate physical
activities can be obviously observe because we are not using our
body in full potential like for example playing mobile games and
board games.
2. Vigorous physical activity on the other hand includes different
activities that need extreme efforts and energy. Various activities
such as basketball, weight lifting and other activities that can be
done using the full potentials of our body. Like moderate
activities, vigorous activities can easily identified base on the
sweat and exhaustion that you will feel after doing those
activities.
Understanding MVPA

The first thing to understand about the 60-minute guideline: It

refers to 60 minutes of moderate-to-vigorous physical activity,
commonly abbreviated as MVPA.

Moderate activity requires a moderate amount of effort and

raises your heart rate to a degree that you notice it, but your
breathing stays more or less steady. Vigorous activity demands a
large amount of effort that raises your heart rate considerably and
forces you to breathe intensely.
 By that definition, a lot of things may qualify as physical
activity—everything from free play and sports participation to
household chores and active transportation.

Depending on a child’s level of fitness, walking to school may

be moderate activity, but for most kids it’s light activity. Riding a
bike to school, especially if there are hills to climb, probably
represents moderate activity. But again, it depends on the level of
fitness of the child and how fast and hard they decide to pedal.
 Ways to fill 60 minutes

• 30-minute bike ride plus 30 minutes of free play (e.g. climbing trees,
playing on the monkey bars, playing tag with friends)
• 60-minute basketball, volleyball, hockey, or soccer practice
(assuming the practice is well organized and the kids are not simply
standing around for long periods)
• 60-minute hike over hilly terrain (e.g. lots of up-and-down
demanding plenty of leg work)
• 30-minute swimming lesson plus 30 minutes of hopscotch and tag
with friends
Physical Activity Program. Physical activity program is a
chart that indicates proper sequence of activities that
will give you proper engagement and progressive
physical body composition. There are three parts of
physical activity program which are phase, time frame
and target activities.
 Parts of a Physical Activity Program

• Phase is the part where the level of activity engagement are indicated which
are moderate and vigorous. Always remember moderate activities must be done
first before vigorous activities.

• Time frame reflects the time allotment for the certain activity.

• Target activities are the task that you want to do consecutively related or not
related to each other like for instance walking is related to jogging, before you do
jogging you must perform walking on the other hand let say you are playing chess
as moderate activity then after that you are going to do some ball games. Be
guided because before you do such activities categorized as vigorous you must
ready first your body or your mind.
The best program for a healthy body is a mix of proper amount of moderate
and vigorous activities because if you always doing moderate activities your
body fats will not be burned and will be stored that may cause weight
management problems. Avoiding moderate activities is also unhealthy in a
way were your muscles and organs may be damaged because you are using
them without preparing them first, aside from that if you are doing vigorous
activity only your body may be overuse then collapse that may cause
various body malfunctions.
 Identifying Physical Activities
Classify the following activities if they are belong to Moderate or Vigorous
physical activities.
 My Weekly Physical Activity Program
Create your own physical activity program. Fill up the table by supplementing
your desired time frame, moderate physical activities and vigorous physical
activities with consideration of your health status at present.
.

.
 Assessment
True or False: Analyze the following statement. Write the word TRUE if the statement is correct and the word FALSE
if the statement is wrong.
_________1. Moderate physical activities are more exhausting than vigorous activity
. _________2. Doing moderate physical activities may help you to prepare your muscles before doing extreme
activities.
_________3. You need to exert extreme efforts when doing vigorous activity.
_________4. Doing physical activity is just for body maintenance not for entertainment.
_________5. Stress can be eliminated by playing physical activities.
_________6. It is better to do vigorous physical activity first rather than moderate.
_________7. Doing moderate activity most of the time is healthier than doing them both.
_________8. Stretching and warming up your body is an example of moderate activity.
_________9. The best thing to do more is vigorous activity because it is exciting than moderate activity
. _________10. Playing badminton is an example of moderate physical activity.
1.F
2. T
3. T
4. F
5. T
6. F
7. F
8. T
9. F
10. F
 Application of my Week Physical Activity Plan
To apply what you have learned on this topic, engage yourself on moderate to vigorous
physical activities by using your own weekly physical activity program. Record your
activities and proofs such as pictures, reflections and other form of evidences. Using the
table below with consideration of your health status at present.

Follow up question: What have you learned from engaging yourself to

moderate to vigorous activities and applying your own weekly physical activity