Name Grade Level 12

Subject Physical Education and Health 3

You will be able to engage in moderate to vigorous physical activities (MVPAs) for
Objective at least 60 minutes most days of the week in a variety of settings in- and out-of
school.
Date September 7 - September 11, 2020 (Week 3)
Duration 4hrs (3hrs activity and 1hr assessment)
Time Started Time Ended Score

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.

The Physical Activity Guidelines for Americans recommend that children and adolescents participate in at
least 60 minutes of MVPA most days of the week, preferably daily, in order to attain health benefits.8 To help
reach this goal, Healthy People 2010, an initiative of the Centers for Disease Control and Prevention and the
President’s Council on Fitness, recommends that students be engaged in MVPA for at least 50 percent of P.E. class
time.

Physical activity intensity corresponds to how hard a person works to complete a task and is generally
separated in categories of light, moderate, and vigorous. It is individualized in that each person will respond
differently to exercise depending on factors such as current fitness level, age, ability, and experience. To reach a
specific intensity level, a person would have to perform the activity at an intensity level where heart rate and
breathing levels increase for a minimum duration of 10 minutes allowing for a 1- to 2-minute interruption.

Student benefits of MVPA include, but are not limited to, the following:

■ Increases physical fitness outcomes such as cardiovascular fitness, muscular development, and obesity
prevention

■ Improves health with lower risk of chronic cardiovascular, pulmonary, and musculoskeletal diseases; cancers;
and diabetes

■ Enhances mental health by reducing anxiety and stress, while improving self-esteem and mood

■ Improves academic performance, cognitive function, school attendance, and positive classroom behaviour

■ Provides more opportunities to meet other physical education goals such as motor development, increased
fitness, skill enhancement, and positive social interactions

Regular participation in physical activity supports healthy growth and development. In particular, habitual
moderate to vigorous physical activity (MVPA) has been shown to benefit musculoskeletal and cardiovascular
health and the maintenance of normal lipid levels, adiposity, and blood pressure among children and
adolescents.1 Physical activity is also associated with the prevention of chronic health conditions and with
improved mental health and academic performance. Physical activity-related behaviors during childhood and
adolescence are linked to adult lifestyle choices, with inactivity among youth predicting sedentary living in
adulthood. Given the tendency for activity levels to drop as children grow older, early adolescence appears to be a
critical time period for establishing habits related to physical activity.

Environmental factors such as institutional and public policies play a significant role in both promoting and
limiting healthy behaviors. Given that children and adolescents spend a large proportion of their waking hours in
school, school policies and practices around physical activity have enormous potential to influence student
participation in these behaviors.

P.6, Tomalon Estate, Bgy. Gadgaran, Calbayog City, Samar

Email: calbayog.arts.and.design@gmail.com
Activity 1: Rank them up!

Directions: Rank the following activities according to the level of effort they would have to exert to accomplish
them. Rank first (1st) the physical activity that requires the most level of effort to accomplish and 10 th the physical
activity least requiring level of effort. Let them explain their rankings.

_____ Zumba for 5 minutes _____ volleyball spiking and blocking

_____ running uphill for 5 minutes
_____ Yoga for 10 minutes
_____ climbing 1 flight of stairs
_____ leisurely biking
drills for 10 minutes
_____ 3-on-3 basketball for 30
minutes
_____ swimming 8 laps continuously
_____ 3k fun run in 1 hour
_____ walking in the mall

Processed Question:
1. How can you increase your stamina in dancing?
___________________________________________________________________________________________________
___________________________________________________________________________________________________
___________________________________________________________________________________________________

Activity 2: How intense are you?

Directions: Perform one activity at a time and supply the information by filling-up the table.

Describe the activity Walking around for 6 Jog for 3 minutes 3-minute Zumba
based on the following: minutes dance

How are you feeling?

How is your
breathing?

How is your sweat?

How is your ability to

talk?

Reflection:
1. Which among the three (walking around, jogging, 3-minute dance) is considered:

a) Light activity? Why?

___________________________________________________________________________________________________
___________________________________________________________________________________________________
________________________________________________________________________

b) Moderate activity? Why?

___________________________________________________________________________________________________
___________________________________________________________________________________________________
________________________________________________________________________

c) Vigorous Activity? Why?

___________________________________________________________________________________________________
___________________________________________________________________________________________________
________________________________________________________________________

P.6, Tomalon Estate, Bgy. Gadgaran, Calbayog City, Samar

Email: calbayog.arts.and.design@gmail.com
ANSWER KEY

Activity 1: Rank them up!

Directions: Rank the following activities according to the level of effort they would have to exert to accomplish
them. Rank first (1st) the physical activity that requires the most level of effort to accomplish and 10 th the physical
activity least requiring level of effort. Let them explain their rankings.

___6_ Zumba for 5 minutes __4__ volleyball spiking and blocking

___5_ running uphill for 5 minutes
__10__ Yoga for 10 minutes
__7__ climbing 1 flight of stairs
___8_ leisurely biking
drills for 10 minutes
__2_ 3-on-3 basketball for 30
minutes
__1__ swimming 8 laps continuously
__3__ 3k fun run in 1 hour
__9__ walking in the mall

Activity 2: How intense are you?

Student’s answer may vary.

Reference:
 Physical Education and Health Teacher’s Guide
 https://www.csba.org/GovernanceAndPolicyResources/DistrictPolicyServices/~/media/CSBA/Files/GovernanceRe
sources/PolicyNews_Briefs/StudentHealth/PhysEd_Actviity/2009_11_FactSheet_ModerateToVigorous.ashx#:~:te
xt=What%20iS%20MVPa%20aNd%20hoW,aerobic%20dance%20or%20bicycling%20uphill.
 https://www.edu.gov.mb.ca/k12/cur/physhlth/docs/fact-sheet.pdf

P.6, Tomalon Estate, Bgy. Gadgaran, Calbayog City, Samar

Email: calbayog.arts.and.design@gmail.com