Physical Education 11
Quarter 3 – Module 4:
Engages in MVPA - A Healthy
Lifestyle
Physical Education 11
Alternative Delivery Mode
Quarter 3 – Module 4: Engages in MVPA - A Healthy Lifestyle
First Edition, 2020
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Published by the Department of Education
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Undersecretary: Diosdado M. San Antonio
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–
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Telefax:
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Physical Education 11
Quarter 3 – Module 4:
Engages in MVPA - A Healthy
Lifestyle
Introductory Message
This Self-Learning Module (SLM) 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.
Each SLM is composed of different parts. Each part shall guide you step-bystep as you discover and understand the lesson prepared for you.
Pre-tests are provided to measure your prior knowledge on lessons in each
SLM. This will tell you if you need to proceed on 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 each module, you need to answer the post-test to self-check
your learning. Answer keys are provided for each activity and test. We trust that you
will be honest in using these.
In addition to the material in the main text, Notes to the Teacher are also
provided to our facilitators and parents for strategies and reminders on how they can
best help you on your home-based learning.
Please use this module with care. Do not put unnecessary marks on any part
of this SLM. Use a separate sheet of paper in answering the exercises and tests. And
read the instructions carefully before performing each task.
If you have any questions in using this SLM or any difficulty in answering the
tasks in this module, do not hesitate to consult your teacher or facilitator.
Thank you.
What I Need to Know
This module was designed and written with you in mind. It is here to help you
master what the different various sports/activity through moderate to vigorous
physical activities. The scope of this module permits it to be used in many different
learning situations. It is also to help you to develop the knowledge, skills, and
attitudes for leading a physically active and healthy lifestyle.
The module is divided into three lessons, namely:
●
●
●
Lesson 1 - Meaning of moderate to vigorous physical activities (MVPAs)
Lesson 2 - Differences between moderate and vigorous physical activity
Lesson 3 - Discuss the various sports/activity
At the end of the lesson, you should be able to:
engage in moderate to vigorous physical activities (MVPAs) for at last 60
minutes most days of the week in a variety of settings in-and out-of-school.
PEH11FH-IIa-t-8.
What I Know
Pre-test: Choose the letter of the best answer. Write the chosen letter on a separate
sheet of paper.
1. The following is an example of moderate activity except?
a. Brisk walking
b. Dancing
c. General building
d. Running
2. What RPE stand for________ ?
a. Rate of perceive exercise
b. Rate of percent exercise
c. Rate of perceived exertion
d. Rate of percent exertion
3. ______________ is an activity prepares muscle for work.
a. Cooling-down
b. Stretching
c. Exercise
d. Warm-up
4. Who is an American researcher who involved in getting heart rate?
a. Hoeger
c. Keipler
b. McGrawhill
d. Wadsworth
5. ______ requires the amount of effort and causes rapid breathing and substantial
cause in heart rate.
a. Moderate
c. Intense
b. Heavy light
d. Vigorous
6. The following are examples of vigorous physical activity except?
a. Aerobics
b. Fast cycling
c. Gardening
d. Moving heavy load
7. ________________ allows changing the way you perform or compete for an exercise or
activity.
a. Pacing
c. Planning
b. Principle
d. Perceive
8. What is the standard average to get a Maximum Heart Rate?
a.
205
c. 206
b. 207
d. 208
9. When you are carrying less than 20kg what type of physical activity belongs to.
a.
Light activity
c. Moderate activity
b. Intense activity
d. Vigorous activity
10. It is also known as pulse rate.
a. Heart rate
b. Perceive rate
Lesson
1
c. Intense rate
d. Pace rate
Moderate to Vigorous
Physical Activity (MVPAs)
At the end of the lesson. The learners should be able to, discuss the meaning
of MVPA.
❖ Moderate Physical Activity:
Moderates - intensity activities are those that get you moving fast enough or
strenuously enough to burn off three to six times as much energy per minutes as
you do when you are sitting quietly or exercises that clock in at 3 to 6 MET’s. Vigorous
activities burn more than 6 MET’s. moderate activity includes walking, gardening,
dancing, cycling, active recreation, and swimming.
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 Physical Activity:
Vigorous-intensity activities are defined as activities 6 MET’s. these activities
require more oxygen consumption than light activities. Some examples of vigorous
physical activities include running (5 mph), fast swimming, shoveling, jumping rope,
aerobics and carrying heavy (i.e. Bricks).
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.
It is includes Nowadays, metabolic equivalents (METs) are commonplace on display
panels of treadmills, stair climbers, elliptical trainers and other cardiovascular
machines, yet METs are often ignored because exercisers simply don’t know what
they are or how to use them. This is unfortunate, because monitoring METs is a great
way for personal trainers to measure clients’ fitness levels and see improvements in
exercise capacity.
What is a MET stand for?
“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 milliliters (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).
For example, 1 MET for a 70 kg person (154 pounds) is equal to an oxygen
consumption of 245 ml per minute (i.e., 3.5 ml · kg-1 · min-1 x 70 kg), or
approximately 70 kcal per hour (i.e., 1 kcal x 70 kg). In other words, if a client weighs
154 pounds, he will burn about 70 calories an hour just sitting around.
What’s In
Activity # 1: Put me In!
It’s great good job! Let’s see how well you differentiate the physical activities either
belongs to moderate physical activity / vigorous physical activity and how to improve
Direction: Identify the different physical activities and categorize if it
belongs to moderate physical activity or vigorous physical activity.
*Running
*Brisk walking
*Dancing
*Walking / climbing briskly uphill
*Fast Cycling
*Gardening
*Heavy shoveling
*General building tasks
*Carrying / moving heavy loads
*Carrying /moving moderate loads
Lesson
2
Differences between Moderate
and Vigorous Physical Activity
At the end of the lesson, the learners should be able to;
a.
b.
differentiates various sports/activity through moderate to vigorous
physical activities require;
performs one activity at a time and supply the information by filling-up the
table.
Here are the differences between Moderate and Vigorous Physical Activity
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.
Table #1.1: Showing Moderate and Vigorous Intensity
This table shown the difference between the two (2) Physical Activity based on the
level of effort in doing such activities.
Moderate – intensity
Physical Activity
(Approximately 3 -6 MET’s)
Requires a moderate amount of effort and
noticeably accelerate the heart rate.
·
·
·
·
·
·
Brisk walking
Dancing
Gardening
Housework and domestic chores
Traditional hunting and gathering
Active involvement in games and sports with
children / walking domestic animal
·
General building tasks
(e.g. roofing, thatching, painting)
Carrying / moving moderate loads (˂20kg)
·
Vigorous – intensity
Physical Activity
(Approximately ˃6 MET’s)
Requires a large amount of effort and
causes rapid breathing and a
substantial increase in heart rate.
· Running
· Walking / climbing briskly up a hill
· Fast cycling
· Aerobics
· Fast swimming
· Competitive sports and games
(e.g. traditional games, football,
volleyball, hockey, basketball)
· Heavy shoveling or digging ditches
· Carrying / moving heavy loads (˃20kg)
Table # 1.2: Showing Light, Moderate, and Vigorous Intensity
This tables shown the differences between light, moderate, and vigorous physical
activity based also the level of effort in doing an activities.
Light Intensity
Moderate Intensity
●
Walking slowly
●
●
Sitting using
computer
●
●
●
●
Standing light work
(cooking, washing
dishes)
Walking
(4mph)
very
Vigorous Intensity
brisk ●
●
Cleaning
heavy
(washing
windows,
vacuuming, mopping)
●
Hiking
Jogging at (6mph)
Shoveling
●
Mowing lawn (power
●
mower)
Carrying heavy loads
●
Bicycling light effort
(10 - 12 mph)
Bicycling
Fishing sitting
Playing most
instruments
●
●
Badminton
recreational
●
fast
(14-
16mph)
●
Basketball game
●
Soccer game
●
Tennis single
Tennis double
What’s New
Activity # 2: Reflection
How are you today? It seems that you are already equipped with info that you’ve
learned from the past learning sessions; in this activity you will perform an activity on
how the level of effort or intensity are you?
Direction: Perform one activity at a time and supply the information by fillingup the table.
Describe the activity based on the
following:
How are you feeling?
How is breathing?
How is your sweat?
How is your talking ability?
Walking
around
For 5
minutes
Brisk
walking for
4 minutes
3 – minutes
jump
jacks
What is It
Lesson
3
Assessing oneself during
physical activities.
At the
a.
b.
c.
end of the lesson, the learners should be able to;
explains exercise intensity.
performs simple suggested activities for THR.
computes the THR or the target heart rate.
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.
Understanding exercise intensity:
When you’re doing the activity. Such as walking or biking, exercise intensity
correlates with how hard the activity feels to you. Exercise intensity is also shown in
your breathing and heart rate, whether you’re sweating, and how tired your muscles
feel.
There are two ways to measure exercise intensity:
● How you feel. exercise intensity is a subject's measure of how hard physical
activity feels to you while you’re doing it -- your perceived exertion, your perceived
exertion level may be different from what someone else feels doing the same
exercise. For example, what feels to you like a hard run can feel like an easy
workout to someone who’s more fit.
● 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.
Here how to get your Target heart rate;
According to Hoeger and Hoeger (2011), research indicates a more favorable
prediction using the computation below than the equation 220 - age. Here are the
steps to get your target heart rate.
1. Estimate your maximal heart rate (max HR/MHR) according to the following
formula:
MaxHR/MHR = 207 - (0.7 × age)
2. 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.
3. Determine heart rate reserve (HRR) using this formula:
HRR = MHR - RHR
4. 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:
60% Training intensity = HRR × 0.60 + RHR
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.
Step #1: maxHR / MHR = 207 - ( 0.7 × age )
= 207 - ( 0.7 × 19 )
= 207 - (11.9 )
MHR = 195.1
Step #2: RHR = (take your pulse rate for 30seconds (45) and multiply by 2
RHR = 90
Step #3: HRR = MHR - RHR
= 195.1 - 90
HRR = 105.1
Step #4: 60% Training Intensity = HRR × 0.60 + RHR
= ( 105.1 × 0.60 ) + 90
= 63.06 +90
= 153.06
*(Therefore, your heart rate according to Hoeger (2011) and we relate to the rate of
perceive exertion (RPE), the results are 153.06, which means “Hard” your effort of
the activity required depends on how to improve and pushing to do more physical
activities.
What’s More
Activity # 3:
How so nice! Let see how this activity helps the students do a session plan in
making an activity and may also to determine the knowledge in doing his/her own
fitness plan relating to the different sports. At the end of this activity the students
may improve their skills in doing such activity.
Direction: Make your own fitness plan to improve our body physically fit,
select the activities guided by the principles Exercise and the FITT goals.
FITT Goals
Frequency
Intensity
Type
Time
Parts of the
fitness plan
(Indicate
days of the
week)
Light,
moderatevigorous
Form of exercise,
selected physical
activity
Warm-up
Work - out
A. ____________
Activity/Exercise
B. ____________
Activity/Exercise
C. _____________
Activity/Exercise
(total fitness
plan not less
than 60 m
D. ____________
Activity/Exercise
E. ____________
Activity/Exercise
Cooldown
What I Have Learned
Activity # 4:
Good job!!! It’s seems you already know the difference between moderate to vigorous
physical activity. Let see how well you recall our past lesson by answering this activity,
that may help you better.
Exercise experts means activity in ______________________________, or METs.
One MET is defined as the _____________ it takes to sit quietly. ______________ activity
of all kinds can be performed in a variety of _____________, ranging between
_____________, _____________ and ______________ (high) intensity activity.
Understanding between intensity levels is important to understanding the current
physical activity.
2 for Moderate Intensity
Sport/Activity
Explain what have you feel
1 for Vigorous Intensity
Sport/Activity
Explain what have you feel
CONGRATULATIONS! Just enjoy the day and have fun with your family.
Answer Key
References
Physical Education and Health Volume 1 Learner’s Materials by Department of
Education at action@deped.gov.ph
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.
Hoeger, W. W. K. & Hoeger, S. A. ( 2011 ). Fitness & wellness ( 9th ed ). Australia:
Wadsworth.
http://mindly.org/tutorial/how/lower_resting_heart_rate/
https://blog.fitbit.com/heart-rate-zones/
https://blog.fitbit.com/walking-for-exercise/
https://twitter.com/wenurses/status/1099235070039216128
https://twitter.com/phe_uk/status/1224970923947831296
https://www.ideafit.com/personal-training/using-mets-program-design-0/
For inquiries or feedback, please write or call:
Department of Education – Region III,
Schools Division of Bataan - Curriculum Implementation Division
Learning Resources Management and Development Section (LRMDS)
Provincial Capitol Compound, Balanga City, Bataan
Telefax: (047) 237-2102
Email Address: bataan@deped.gov.ph