Physical Education and

Health 12
3rd Quarter
Week 3

Development and Quality Assurance Team

Developer: Bianca Marie L. Idul

Evaluator:
Learning Area Supervisor: Edna E. Trinidad

Illustration Credits:
Title Page Art: Marieto Cleben V. Lozada
Title Page Graphics: Bryan L. Arreo
Visual Cues: Ivin Mae M. Ambos

Disclaimer: This Learning Activity Sheet (LAS) is based from the Self-Learning Modules, Learner’s Materials, Textbooks and Teaching Guides
released by DepEd Central Office. Furthermore, utilization of duly acknowledged external resources is purely of non-profit, for educational
use and constitutes fair use. All Rights Reserved.
 Competency: Engages in moderate to vigorous physical activities (MVPAs) for at
least 60 minutes most days of the week in a variety of settings in- and out- of school.
(PEH12FH-Ia-t-8)

Objectives: At the end of the week, you shall have:

o identified different physical activities;

o performed one physical activity at a time; and
o appreciated the importance of physical activities for at least 60 minutes most days of
the week through fitness plan.

Learner’s Tasks

Lesson Overview

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.

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.

Disclaimer: This Learning Activity Sheet (LAS) is based from the Self-Learning Modules, Learner’s Materials, Textbooks and Teaching Guides
released by DepEd Central Office. Furthermore, utilization of duly acknowledged external resources is purely of non-profit, for educational
use and constitutes fair use. All Rights Reserved.
1
 This table shows the difference between the two (2) Physical Activities 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 noticeably Requires a large amount of effort and causes rapid
accelerate the heart rate. 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)

This tables shows the differences between light, moderate, and vigorous physical activities
based also on the level of effort in doing an activities.
Light Intensity Moderate Intensity Vigorous Intensity
● Walking slowly ● Walking very brisk (4mph) ● Hiking
● Sitting using computer ● Cleaning heavy (washing ● Jogging at (6mph)
● Standing light work (cooking, windows, vacuuming, mopping) ● Shoveling
washing dishes) ● Mowing lawn (power mower) ● Carrying heavy loads
● Fishing sitting ● Bicycling light effort (10 - 12 ● Bicycling fast (14-16mph)
● Playing most instruments mph) ● Basketball game
● Badminton recreational ● Soccer game
● Tennis double ● Tennis single

Activity 1: Where Do I Belong?

Directions: Identify the different physical activities whether it belongs to moderate physical activity or
vigorous physical activity. Write your answer on a separate sheet of paper. Refer to the table below to
answer.

 Running  Brisk walking

 Dancing  Walking / climbing briskly uphill
 Fast Cycling  Gardening
 Heavy shoveling  General building tasks
Disclaimer: This Learning Activity Sheet (LAS) is based from the Self-Learning Modules, Learner’s Materials, Textbooks and Teaching Guides
released by DepEd Central Office. Furthermore, utilization of duly acknowledged external resources is purely of non-profit, for educational
use and constitutes fair use. All Rights Reserved.
2
 Carrying / moving heavy loads  Carrying /moving moderate loads

Moderate Physical Activity Vigorous Physical Activity

Activity 2. Reflect on Your Actions!

Directions: Perform one activity at a time and supply the information by filling-up the table. Write
your answer on a separate sheet of paper.

Describe the activity Walking around Brisk walking for 3 – minutes jump
based on the following: for 5 minutes 4 minutes jacks
How are you feeling?
How is breathing?

How is your sweat?

How is your talking
ability?

Activity 3. My Fitness Plan!

Directions: Make your own fitness plan to be physically fit, write the activities/exercises (minimum of
five) you intend to perform in a week. Write your fitness plan and answer the guide questions on a
separate sheet of paper.

Note: You must perform/execute the activities/exercises you intend to perform in your fitness plan.

FITT Goals Frequency Intensity Time Type

(The activity/ (How often you (Light, Moderate, (Total time which (Moderate
exercise you will perform the or Vigorous) is NOT less than Physical Activity
intend to perform) activity/ exercise 60 min. you or Vigorous
in a week; you performed the Physical Activity)
may indicate how activity/ exercise
many days) in a week)

Disclaimer: This Learning Activity Sheet (LAS) is based from the Self-Learning Modules, Learner’s Materials, Textbooks and Teaching Guides
released by DepEd Central Office. Furthermore, utilization of duly acknowledged external resources is purely of non-profit, for educational
use and constitutes fair use. All Rights Reserved.
3
 1.
2.
3.
4.
5.

Guide Questions:
1. After making your fitness plan, what are your realizations?
2. Is performing different physical activities important to our daily living? Why do you say so?

Scoring Rubric
Category (Possible Score: 1-3) (Possible Score: 4-7) (Possible Score: 8-10) Score

Content The content is irrelevant, The content is relevant, The content is relevant,
unsubstantial and and substantial yet complete and substantial.
incomplete incomplete.

Readability of Most of the texts are not Some texts are readable All texts are readable and
Text readable and not legibly and not legibly written legibly written
written
Spelling and More than 5 errors in 2-3 errors in grammar No errors in grammar and
Grammar grammar and spelling and spelling spelling

Total Score:

Formative Test

Directions: Write MPA if the activity belongs to moderate physical activity and VPA if it belongs to
vigorous physical activity. Write your answer in a separate sheet of paper.

1. Recreational Swimming
2. Scuba Diving
3. Boxing (in the ring, sparring)
4. Boxing (punching bag)
5. Basketball (shooting baskets)

Answer Key

Activity 1

Moderate Physical Activity Vigorous Physical Activity

Disclaimer: This Learning Activity Sheet (LAS) is based from the Self-Learning Modules, Learner’s Materials, Textbooks and Teaching Guides
released by DepEd Central Office. Furthermore, utilization of duly acknowledged external resources is purely of non-profit, for educational
use and constitutes fair use. All Rights Reserved.
4
 Dancing Running
Gardening Walking / climbing briskly uphill
Brisk walking Fast Cycling
General building tasks Heavy shoveling
Carrying /moving moderate loads Carrying / moving heavy loads

Activity 2

Answers may vary.

Activity 3

Answers may vary.

References

American Academy of Pediatrics. 2021. “The FITT Plan for Physical Activity.” Accessed February
20, 2021. https://www.healthychildren.org/English/healthy-living/fitness/Pages/The-FITT-
Plan-for-Physical-Activity.aspx

“General Physical Activities Defined by Level of Intensity.” Accessed February 20, 2021.
https://www.cdc.gov/nccdphp/dnpa/physical/pdf/pa_intensity_table_2_1.pdf

Nierva, Renante O. 2020. Physical Education 11 (Alternative Delivery Mode) Quarter 3 – Module 4:
Engages in MVPA - A Healthy Lifestyle, First Edition. Schools Division of Bataan:
Department of Education. pp. 1-13.

Disclaimer: This Learning Activity Sheet (LAS) is based from the Self-Learning Modules, Learner’s Materials, Textbooks and Teaching Guides
released by DepEd Central Office. Furthermore, utilization of duly acknowledged external resources is purely of non-profit, for educational
use and constitutes fair use. All Rights Reserved.
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