Physical Education 11

Quarter 3 – Module 4:
Engages in MVPA - A Healthy
Lifestyle
 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 c. Intense rate
b. Perceive rate d. Pace rate

Lesson
Moderate to Vigorous
1 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.

Lesson
Differences between Moderate
2 and Vigorous Physical Activity
At the end of the lesson, the learners should be able to;

a. differentiates various sports/activity through moderate to vigorous physical

activities require;
b. 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 Vigorous – intensity
Physical Activity Physical Activity
 (Approximately 3 -6 MET’s) (Approximately ˃6 MET’s)
Requires a moderate amount of effort and Requires a large amount of effort and
noticeably accelerate the heart rate. causes rapid breathing and a
substantial increase in heart rate.
Brisk walking · Running
Dancing · Walking / climbing briskly up a hill
Gardening · Fast cycling
Housework and domestic chores · Aerobics
Traditional hunting and gathering · Fast swimming
Active involvement in games and sports with · Competitive sports and games
children / walking domestic animal (e.g. traditional games, football,
volleyball, hockey, basketball)
General building tasks · Heavy shoveling or digging ditches
(e.g. roofing, thatching, painting)
Carrying / moving moderate loads (˂20kg) · 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 Vigorous Intensity

● Walking slowly ● Walking very ● Hiking
brisk (4mph)
● Sitting using computer
● Jogging at (6mph)
● Cleaning heavy
Standing light work (washing windows,
● (cooking, washing vacuuming, mopping) ● Shoveling
dishes)
● Mowing lawn (power Carrying heavy loads
Fishing sitting mower) ●
●
Playing most ● Bicycling light effort Bicycling fast (14-
●
● instruments (10 - 12 mph) 16mph)

● Badminton
● Basketball game
recreational

● Tennis double
● Soccer game

● Tennis single
 What is It

Lesson
Assessing oneself during
3 physical activities.
At theend of the lesson, the learners should be able to;
a.explains exercise intensity.
b.performs simple suggested activities for THR.
c.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 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.

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.