Name: TABUNGAR, Daniel E.

Grade & Section: 11 Duhat

MODULE 3: Engaging in Moderate to Vigorous Physical Activity

What I Know
1. What is any physical activity that makes you sweat, causes you to breathe harder,
and gets your heart beating faster compared to when you are at rest?
A. Aerobics
B. Aerobic Exercise
C. Aerobic Fitness
D. Zumba

2. What is the ability of the cardiovascular system of the body to supply energy during
continuous physical activities such as biking and running?
A. Aerobics
B. Aerobic Exercise
C. Aerobic Fitness
D. Zumba

3. How many seconds are needed to hold your position in doing the static stretching?
A. 20 seconds C. 40 seconds
B. 30 seconds D. 50 seconds

4. Which of the following does not show a sedentary lifestyle?

A. brisk walking
B. doing a cross stitch
C. playing video games
D. texting a friend

5. Which is an example of vigorous physical activity?

A. ball dribbling
B. calf stretching
C. jog in place
D. mountain climbing

6. In performing hip-hop aerobics, what fitness component is required?

A. agility C. coordination
B. cardio endurance D. speed
7. Which of the following can be obtained from the left or right temple with light
pressure from the tips of the pointer and middle fingers?
A. Apex C. Radial
B. Carotid D. Temporal

8. Which refers to repeated practice of a skill or activity that eventually leads to the
body getting used to doing it and makes the muscles perform it with ease?
A. Adaptation C. Progression
B. Overload D. Specificity

9. What percentage of the maximum heart rate should be the target in performing
moderate-intensity physical activity?
A. 64% and 76% C. 64% and 90%
B. 64% and 76% D. 64% and 95%

10. What type of training alternates the use of muscle groups depending on the body
part being targeted?
A. Circuit training C. Workout training
B. Resistance training D. Yoga training

11. What type of stretching is most often recommended for general fitness because
it involves slowly stretching into a position and holding for 10 to 30 seconds before
slowly releasing the stretch?
A. Ballistic C. Passive
B. Dynamic D. Static

12. What exercise uses muscle strength in a coordinated manner to stabilize

movements and reduce the risk of injuries?
A. Balance exercise C. Muscle exercise
B. Flexibility exercise D. Warm up exercise

13. Which is NOT included in the preparations before doing exercise?

A. Drink plenty of water
B. Wear a dress that is absorbent
C. Find a place where there is enough ventilation
D. Prepare a music that will motivate you to work out

14. What is the advisable number of minutes and days to work out per week?
A. 20 to 30 min. 2X a week C. 30 to 60 min. 3X a week
B. 30 to 45 min. 3 X a week D. 60 to 2 hrs. 1x a week

15. What physical activity measures the amount of weight that one can lift at one
time.
A. Aerobic exercise C. Muscular endurance
B. Balance exercise D. Muscular strength
Getting to Know
Name: TABUNGAR, Daniel E. Age: 16 BMI: 19.5
Resting Heart Rate: 72 Gender: Male Height: 63 inches
Maximal Heart Rate: 204 No. of Heart beat/min: Weight: 50 kg

You are supposed to design a personalized fitness plan. Arrange the following goals
according to level of importance. Use numbers 1-11, 1 being the most important and
11 being the least important.
11 Improve cardiovascular fitness
6 Body-fat weight loss
7 Reshape or tone my body
4 Build more muscle
10 Increase energy level
9 Improve flexibility
10 Improve performance for a specific sport
8 Increase strength
11 Improve mood and ability to cope with stress
11 Feel better/improved health
11 Enjoyment

What’s New
Activity 1
F 1. Working out on an empty stomach is often considered a good weight-loss
method.

M 2. If you're not sweating, you will never lose weight and there is no use to
exercise.

M 3. Stretch before you exercise because it will condition your muscle.

F 4. Aerobic exercise boosts your metabolism.

F 5. Running burns calories.

Activity 2
1. What activities are included in the pyramid?
- Cut down on computer and TV time, do work around the house, stretching, biking
2. What timeline is indicated in the pyramid?
- Every day, twice a week, 3-5 times a week
3. Why do you think it is important to perform different types of physical activities?
- Because in doing these activities, we would be more active in physical activities.
What’s More
Activity 1
AEROBIC FITNESS MUSCULAR BONE
STRENGTH STRENGTHENING
1. dancing 5. weightlifting exercise 8. stretching
2. swimming 6. using elastic band 9. running
3. jogging 7. push up 10. using treadmill
4. brisk walking

weightlifting watching tv playing Mobile brisk walking

exercise legends
dancing swimming push up using treadmill
stretching using elastic running jogging
band

Activity 2
Principle of Exercise Problem Solution
being applied

In a short program 4 days Haiven and Kobe have

a week, Haiven different responses to the
1. Individual Difference immediately develop his training. Kobe needs to
muscles through lifting review the program being
weights, whereas his used for him.
training partner Kobe is
not happy because there
is no change in his body.

Hayde goes to the gym Hayde needs some rest

every day and always feels between sessions. She
2. Progression tired of doing it. Lately may also do easy sessions
her weight has been that focus on different
 getting lower, she’s parts of her body. In that
struggling to keep up in way, her body has enough
class and her body is time to adapt before she
always sore. trains again.

Amor gained muscle in a Amor needs to work

short span of time since
3. Overload she started lifting weights.
After a week, she noticed
that weight training didn’t
work well on her unlike
before. She hasn’t
increased her weights in
the last 3 months.
harder and increase the
workload on her weights
because her muscle has
already adapted to the
routine.

Mel has been using group Mel needs to train more

fitness ‘step’ classes a lot on his own. In order to
to get ready for his cycling improve his cycling he
race coming up soon. must cycle enough and
4. Specificity
However, his cycling work on a specific training
times are not improving. program to get the goal
that he desires.

Erich is on vacation. For Erich got it right. She

her vacation fitness sustained the exercise,
routine, she runs twice and her body already
week for 30 adjusted to the intensity,
minutes. Before she left, and was able to maintain
she was running four her fitness even though
times a week for around she greatly reduced her
40-60 minutes. After total training time.
vacation, she can still run
5. Adaption
four times a week for
around 40-60 minutes
without easily get tired.
What I Have Learned
Activity 1 Do I look Familiar?
Directions: Below are the lists of different exercises. Identify which body parts are
developed by each exercise and write it in the corresponding box. Each exercise may
be written in more than one box.

1. Planking 2. Squats 3.Push-up 4.high knees jog 5.Lunge

6. Jumping jack 7.arm circling 8.leg raise 9.sit-up 10.jogging

Arm Muscle
Planking, push up,
jumping jacks, arm
circling

Cardio Respiratory
High knees jog, jumping
jack, jogging

Abdominal Muscle
Planking, squats, push-up,
high knees jog, lunge,
jumping jack, leg raise, sit-
up

Leg and glute muscle

Planking, squats, high
knees, lunge, jumping
jack, leg raise, jogging

Activity 2. Complete the statements below. Write

your answer in your paper.
1. I discovered that exercise is good for me .
2. I discovered that the four techniques in getting the heart
beat per minute are taking them from the Apical site,
Carotid pulse site, Radial pulse site, and Temporal pulse site
.
3. I believed that muscular strength and bone strengthening exercise
are important in order to be physically active .
4. I learned that moderate and vigorous physical activity are
Healthy for my body .
5. Being physically fit can be a good improvement for me .
 My Fitness Plan

AEROBIC FLEXIBILITY MUSCULAR MUSCULAR BALANCE

ENDURANCE STRENGTH

F Daily Everyday, before Everyday Everyday Everyday

and after sleeping
Frequency

I 64%-76% 2 reps  1 exercise  1  Hold for

 30
Intensity moderate 1 rep exercise
 seconds
activity 1 rep
 Alternat
e from
left and
right

T 15-30 minutes 5 minutes 5 minutes 5 minutes 1 minute

after every meal
Time

T Walking  Static Resistance training Resistance One leg stand

stretching (planking) training
Type of  Dynamic (planking)
Exercise stretching

Activity 1.2 My Daily Physical Activity Log

Directions: Record your activity log for the whole week and put it under
MODERATE INTENSITY if it requires moderate amount of effort or VIGOROUS
INTENSITY if it requires large amount of effort and causes rapid breathing. You
may add another column for your answer.

MODERATE INTENSITY VIGOROUS INTENSITY

1. Brisk Walking 1. Playing Basketball

2. Doing Household Chores 2. Jogging/Running

3. Stretching 3. Help with Heavy Work

4. Planking 4. Playing Badminton

Questions:
1. What did you notice about the data recorded in your
Daily Physical Activity Log?
I am active when it comes to physical activities.

2. Do you consider yourself as a physically fit person? Why?

Yes, because though I do not exercise, I do planks every day, and other than that, I make sure
the food I eat are healthy. Sometimes, I eat unhealthy food, but I know my limitations.

Assessment

Multiple Choices. Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.

1. What does aerobic refer to?

A. How your body uses oxygen

B. Limit the uses of oxygen
C. The absence of oxygen
D. With little available oxygen

2. Which physical activity is NOT aerobic exercise?

A. Hip-hop dancing C. Jump roping

B. Jogging D. Yoga

3. What type of physical activity makes you sweat, causes you to breathe harder,
and gets your heart beating faster compared to when you are at rest?

A. Aerobic Exercise C. Bone Strengthening

B. Aerobic Fitness D. Muscular Strengthening

4. Which of the following will not improve a personal fitness program?

A. Muscular Strengthening
B. Exercising at moderate intensities
C. Making your program appropriate
D. Starting slowly then increase gradually

5. What is the ability of the muscles to exert a force during an activity such as
lifting weights?
A. Aerobic Exercise C. Muscular Strength
B. Fitness Exercise D. Power Strength
6. Which one is taken from the radial artery at the wrist, in line with the thumb,
using tips of the pointer and middle fingers?
A. Apical site C. Radial pulse site
B. Carotid pulse site D. Temporal pulse site

7. Which of the following gets your heart pumping and your body moving? It also
refers to street style dancing while you kick up your cardio with popping and
locking, breaking, top rocking', jerking, freezing, spinning, and sliding.
A. Ballroom dance C. Yoga class
B. Synchronize swimming D. Zumba class
8. Which is the most important rule in setting goal in making a fitness plan?
A. Established realistic ones
B. Established goals that can be achieved in a very short time
C. Established a frequency of 4 to 5 times per week to exercise
D. Established a vigorous intensity work out to see the result right away

9. What is the purpose of cooling down exercise?

A. Prepare the muscle for intense activity.
B. Increase heart rate and breathing rate.
C. Elevate blood pressure and increase blood flow.
D. Allow the body to gradual transition in a near-resting state.

10. What type of exercise is it when you are not be able to say more than a few
words without pausing for a breath?
A. Moderate intensity C. Progression principle
B. Overload principle D. Vigorous intensity

11. Which of the following training includes weight lifting, push-ups and crunches
and working muscles by using dumbbell or own body weight?
A. Cardio Training C. Footwork Training
B. Circuit Training D. Resistance Training

12. Which one refers to stretching with movement wherein the body transitions
gradually into a position and movement is repeated as reach and range of motion
is reached?
A. Active stretching C. Passive Stretching
B. Dynamic Stretching D. Static Stretching

13. What physical activity improves your ability to control and stabilize your
body's position? It can also be beneficial to people who have gained or lost a lot
of weight as it can throw off their center of gravity.
A. Dancing C. Running
B. Riding a bike D. Water exercise

14. In order for a muscle to increase strength, it must be gradually stressed by

working against a load greater than it is accustomed to. Which principle is
referred to in the statement?
A. Adaptation C. Overload
B. Progression D. Specificity

15. What percentage of maximum heart rate should be the target in doing
vigorous-intensity workout?
A. 77% and 93% C. 75% and 90%
B. 77% and 95% D. 77% and 100