NAME: _____________________________________________ GRADE & SECTION: _________________

NAME OF THE TEACHER: _________________________________

DEPARTMENT OF EDUCATION
SCHOOL DIVISION OF PASAY CITY

PHYSICAL EDUCATION 10 MODULE 3

MODERATE TO VIGOROUS PHYSICAL ACTIVITIES

A. OBJECTIVES:
At the end of this module, the learners will be able to:
● Describe physical activity
● Differentiate moderate and vigorous physical activity
● Plan a fitness program
B. ACTIVITIES:
I. PRE-ASSESSMENT: In this activity, the learners will be checked about their prior knowledge about active
physical activity. Given the following pictures, the learners will answer either moderate or vigorous activity.

________________1. _______________4.

________________2. _______________5.

_________________3.

II. WATCHING VIDEO

https://youtu.be/FZevmrZC-Ss

https://youtu.be/YOmc5Tyk-nU

Using the link above, watch the video and the answer the following questions:
1. What is the video all about?
2. Can you distinguish moderate and vigorous activity?
3. Upon watching the video, can you design your own fitness program?

REFERENCES:
Learning Module PE 10 pp:14-18
https://youtu.be/YOmc5Tyk-nU
https://youtu.be/FZevmrZC-Ss
NAME: _____________________________________________ GRADE & SECTION: _________________
NAME OF THE TEACHER: _________________________________

III. ME AND MY DAY: This activity will assess your physical activity engagement using a survey.
● Make a survey within your family member/s or neighbor/s
● Using this survey form, put a check mark (P) on the activities you/they do and the estimated number of
hours you/they do them.
Sentence Completion

When I am not in school, I...

_____ watch TV for about ____ hours
___ use the computer/tablet/cell phone for about ____ hours
___ play sports such as _____ for about ____ minutes or ____ hours
___ jog or walk or dance for about ____ minutes or ____hours
___ sleep about ____hours even after my regular wake up time
___ usually go out to the mall or a friend’s house and spend about ____hours there
___ do household chores for about ____ minutes or ____ hours
___ do something else like ______________________ for about ____ minutes or ____ hours

Answer the following questions:

● What activities were commonly marked?
● How many minutes or hours were usually spent on these activities?
● Which among the activities do most of the you spend time on?
● What can you say about the activities commonly marked and the time spent doing them? Classify the
activities into active or passive.
● Which of these activities do you enjoy the most? Why?

IV. FILLING IN MY SCHEDULE: This activity will provide an opportunity to get involved in active recreational
activities. This will determine possible times during the day where you could be more active.
WEEKLY ACTIVITY LOG
Activities Sun Mon Tue Wed Thu Fri Sat
Studying
Doing household chores
Other activities

Free time

Answer the following questions:

● How long do you spend on activities that make you move a lot? make you stay still or not move a lot?
● When are the best times and days for you to be more active?
● What activities can you do on these times?

V. READINGS:
ACTIVE RECREATIONAL ACTIVITY: MODERATE - VIGOROUS
Active recreational activities are highly recommended for health promotion. These activities require more
amounts of energy to be expended than the usual energy expenditure. This means that you do activities that
make you exert more effort than what you usually do.
● 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.
Moderate amounts of physical activity are recommended daily. The total activity can be accumulated in
multiple short bouts – for example, two 10-minute brisk walk sessions and a 15-minute bike ride. This can
also be done in continuous sessions.
FITT PRINCIPLE
F- Frequency = (how often) refers to the number of training sessions that are performed during a given period
of time
NAME: _____________________________________________ GRADE & SECTION: _________________
NAME OF THE TEACHER: _________________________________

I- Intensity = (how hard) refers to an individual’s level of effort, compared with their maximal effort, which is
usually expressed as percentage
T- Time = (how long) refers to the duration of a workout or a length of time spent in training
T-Type of activity = mode of physical activity
Physical Activity Index
SCORE ACTIVITY
5 Sustained heavy breathing and perspiration
4 Intermittent heavy breathing and perspiration, as in tennis
INTENSITY 3 Moderately heavy, as in cycling and other recreational sports
2 Moderate, as in volleyball, softball
1 Light, as in fishing
4 Over 30 minutes
DURATION 3 20 to 30 minutes
2 10 to 20 minutes
1 Less than 10 minutes
5 6 to 7 times per week
4 3 to 5 times per week
FREQUENCY 3 1 to 2 times per week
2 A few times per month
1 Less than once a month
Computation: Intensity X Duration X Frequency = Score Total Your Score: ___ x ___ x ___ = ____________

Evaluation of Activity Score

Score Evaluation Activity Category
81 to 100 Very active lifestyle High
60 to 80 Active and healthy Very good
40 to 59 Acceptable but could be better Fair
20 to 39 Not good enough Poor
Under 20 Sedentary Very Poor

After reading the article, answer the following questions:

1. Define the following:
a. Active recreational activity
b. Moderate physical activity
c. Vigorous physical activity
2. Give examples of moderate and vigorous activities.

VI. Reflection: Individual Activity: Make a simple fitness program based on what you have learned in this
module. Write it in your activity notebook.

C. GENERALIZATION: People of all ages benefit from regular physical activity. Significant health benefits
can be obtained by engaging in moderate amounts of physical activity on most, if not all days of the week.
Through a modest increase in daily activity, most individuals can improve their health and quality of life.
Additional health benefits can be gained through greater amounts of physical activity. Individuals who can
maintain a regular regimen of a more vigorous or a longer-duration activity are likely to obtain even greater
benefits.

D. EVALUATION:
CROSSWORD PUZZLE: Write the correct word/s in the puzzle given its definition