TOPIC: Moderate – Vigorous Physical Activities

BRIEF INTRODUCTION

Moderate to Vigorous Physical Activities

Moderate-intensity activities refer to activities equivalent in intensity to brisk walking or

bicycling.

Vigorous-intensity activities produce large increase in breathing or heart rate, such as

jogging, aerobic dance or bicycling uphill.

What is Metabolic Equivalent (METs)?

Metabolic Equivalents (METs) are commonly used to express the intensity of physical
activities. MET is the ratio of a person's working metabolic rate relative to their resting
metabolic rate. One MET is defined as the energy cost of sitting quietly and is
equivalent to a caloric consumption of 1kcal/kg/hour. It is estimated that compared
with sitting quietly, a person's caloric consumption is three to six times higher when
being moderately active (3-6 METs) and more than six times higher when being
vigorously active (>6 METs).

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Not Enough MVPA:

A recent study of California schools found that students are sedentary most of the time
during PE, with only four minutes of every half hour spent in vigorous physical activity.

Moreover, active PE time decreases with larger class sizes. Students in classes with more
than 45 students are half as active as students in smaller class sizes.

Source: Failing Fitness: Physical Activity and Physical Education in School Benefits of
MVPA for a minimum of 50% of class time:

• Increasing MVPA in PE has the greatest potential for increasing health benefits
for most students as it generates more energy expenditure; contributes to obesity
prevention and muscular and bone development; reduces anxiety and stress;
improves self-esteem, mood and concentration; and reduces the risk of chronic
disease.
• Activity-focused PE can contribute to academic performance, improved
attendance and positive classroom behavior.
• Increasing MVPA in PE provides more opportunities to meet other PE goals such
as motor development, increased fitness, skill enhancement and positive social
interactions.

https://www.google.com/search?q=metabolic+equivalent&hl=en&source=lnms&tbm=isch&sa=X&ved=2ahUKEwjukLePjIjqAhVZ_GEKHZtaDR8Q_AUoAXoECBEQAw&biw=1364&bih=697#imgrc=A
POtKXLMT5mRjM

ACTIVITIES
Direction: Wear proper sports attire when performing the exercise. Perform the physical activities in your
Physical Fitness Program. Keep track of your engagement in the physical activities, record your result in
the table shown below. Submit the result at the end of the week.

Name Date
Year/Section Age
MY DAILY FITNESS RECORD

Schedule Resting Heart Exercise Recovery Rate Evaluation

Week 1 Rate Heart Rate
Day1

Day2

Day3

Day4

Day5

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 REMEMBER

Choosing the right physical activity is the key to achieve your goal.
Moderate-intensity activities refers to activities equivalent in intensity to brisk walking or
bicycling.

Vigorous-intensity activities produces large increases in breathing or heart rate, such as

jogging, aerobic dance or bicycling uphill.

Metabolic Equivalents (METs) are commonly used to express the intensity of physical
activities.

MET is the ratio of a person's working metabolic rate relative to their resting metabolic
rate.

Reference:
Failing Fitness: Physical Activity and Physical Education in School
https://www.google.com/search?q=moderate+to+vigorous+physical+activity+examples&source=lnms&tbm=isch&sa=X&ved=2ahUKEwiFlq7biojqAh
VTPnAKHR3cD9EQ_AUoAXoECA4QAw&biw=1364&bih=697#imgrc=fIkW1bdjF13LYM