SELF-LEARNING MODULE

GRADE 11
QUARTER 1

MODULE
3
Most Essential Learning Competency (MELC):
Engages in moderate to vigorous physical activities (MVPs) for at least 60
minutes most days of the week in a variety of settings in-and out of school.
Code: PEH11FH-Ia-t-8

Semester: First Semester-Mid-term

Title/Content: Moderate – Vigorous Physical Activities

Expectation
What is Moderate and Vigorous activity?

At the end of this module 3, the learners are expected to:

a. Identify moderate and vigorous activities.
b. Perform and record results of moderate and vigorous physical activities
c. indulges oneself to enjoyable physical activities

PRE-TEST
The following questions will help you determine your physical activity preference and
habits. It will help you decide about your health and fitness level. Answer the questions
as honestly as possible and use the scoring guide to help your physical activity level.

1. In the past week, how active were you during your PE class?
a. I did not participate in PE class.
b. I just stood/sometime walked around during class.
c. I played a bit.
d. I played most of the time
2. In the past week, how many days did you spend watching tv or playing online games
for more than 2 hours?
a. 5 or more days
b. 3-4 days
c. 1- 2 days
d. 0
3. In the past week, how many days were you active for at least 1 hour?
a. 0
b. 1-2 days
c. 3-4 days
d. 5 or more days

1
4. in the past week, I spent most of my leisure
time_______________________________________
a. watching TV, reading books, playing online games like mobile legends, surfing the
net, sleeping
b. walking the dog, helping to do the house chores and other house errands
c. performing moderate intensity sports, games, and dance like “TikTok”
d. performing high intensity sports or games
5. In the past week, how many hours (i.e., average) in a day did you spend surfing the
net or playing video games?
a. more than 4 hours
b. 3-4 hours
c. 1-2 hours
d. less than an hour
6. In the past week, how many hours (i.e., total) of your weekend did you spend in
moderate to high intensity activities?
a. more than 4 hours
b. 3-4 hours
c. 1-2 hours
d. more than 45 minutes
7. In the past week, how many minutes (i.e., total) of your PE class did you spend
playing or dancing or moving?
a. less than 15 minutes
b. 15- 30 minutes
c. 31- 45 minutes
d. more than 45 minutes
8. In the past week, how would you classify your participation in various physical
activities?
a. Inactive
b. Lightly active
c. moderately active
d. very active

Scoring Guideline:
1. Equate the following points for each response to the questions above:
a = 1 point
b = 2 points
c = 3 points
d = 4 points
2. Add all the points from each question.
3. Rate your score:
Excellent- 24 and above
4. Good- 15-2
5. Needs Improvement- 14 or lower.

2
 LOOKING BACK
Direction: Supply an example of
FITT activities on the blank
Example of exercise plans based on the FITT
space below.
principle
Frequency
Intensity
Type
Time

BRIEF INTRODUCTION

Moderate to Vigorous Physical Activities

Moderate-intensity activities refer to activities equivalent in intensity to brisk walking or

bicycling.

Vigorous-intensity activities produce large increase in breathing or heart rate, such as

jogging, aerobic dance or bicycling uphill.

What is Metabolic Equivalent (METs)?

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).

3
Not Enough MVPA:

A recent study of California schools found that students are sedentary most of the time
during PE, with only four minutes of every half hour spent in vigorous physical activity.

Moreover, active PE time decreases with larger class sizes. Students in classes with more
than 45 students are half as active as students in smaller class sizes.

Source: Failing Fitness: Physical Activity and Physical Education in School Benefits of
MVPA for a minimum of 50% of class time:

 Increasing MVPA in PE has the greatest potential for increasing health benefits
for most students 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.
 Activity-focused PE can contribute to academic performance, improved
attendance and positive classroom behavior.
 Increasing MVPA in PE provides more opportunities to meet other PE goals such
as motor development, increased fitness, skill enhancement and positive social
interactions.

https://www.google.com/search?q=metabolic+equivalent&hl=en&source=lnms&tbm=isch&sa=X&ved=2ahUKEwjukLePjIjqAhVZ_GEKHZtaDR8Q_AUoAXoECBEQAw&biw=1364&bih=697#imgrc=A
POtKXLMT5mRjM

ACTIVITIES
Direction: Wear proper sports attire when performing the exercise. Perform the physical activities in your
Physical Fitness Program. Keep track of your engagement in the physical activities, record your result in
the table shown below. Submit the result at the end of the week.

Name __________________________________ Date ____________

Year/Section ____________________________ Age_____________
MY DAILY FITNESS RECORD

Schedule Resting Heart Exercise Recovery Rate Evaluation

Week 1 Rate Heart Rate
Day1
___________
Day2
___________
Day3
___________

Day4
___________
Day5
___________
4
 REMEMBER

Choosing the right physical activity is the key to achieve your goal.
Moderate-intensity activities refers to activities equivalent in intensity to brisk walking or
bicycling.

Vigorous-intensity activities produces large increases in breathing or heart rate, such as

jogging, aerobic dance or bicycling uphill.

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.

CHECK YOUR UNDERSTANDING

Guide Questions
1. How was your experience in planning your fitness program?
2. Have you ever experience difficulties in performing your first physical activities?
Why?
3. Have you seen some initial changes in physical and mental health after doing the
activities

POST-TEST

Direction: Perform any physical activity based on your fitness program, take a video of
your physical activity. Be creative in making your short video. You may add a
background music, costumes or props.

Rubrics:

Enthusiasm in doing the physical activity 5 Points

Consistently demonstrates the target behaviors 3 Points
Less than consistent success in demonstrating the target 2 Points
behaviors
Total 10
Points

Reference:
Failing Fitness: Physical Activity and Physical Education in School
https://www.google.com/search?q=moderate+to+vigorous+physical+activity+examples&source=lnms&tbm=isch&sa=X&ved=2ahUKEwiFlq7biojqAh
VTPnAKHR3cD9EQ_AUoAXoECA4QAw&biw=1364&bih=697#imgrc=fIkW1bdjF13LYM