Republic of the Philippines

Department of Education
REGION VII – CENTRAL VISAYAS
SCHOOLS DIVISION OF DUMAGUETE CITY
DUMAGUETE CITY NATIONAL HIGH SCHOOL
CALINDAGAN, DUMAGUETE CITY
Prepared by: Stephanie Diane Pacis

(H.O.P.E) Health-optimizing Physical Education 2- Sports b. Team Sports

2nd Semester Quarter 4: Module 1: Weeks 3

MOST ESSENTIAL LEARNING COMPETENCIES

Second Semester
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.

CONTENT STANDARD: The learner demonstrates understanding of fitness and exercise in

optimizing one’s health as a habit; as requisite for physical activity assessment performance,
and as a career opportunity

PERFORMANCE STANDARD: The learner leads fitness events with proficiency and
confidence resulting in independent pursuit and in influencing others positively

LEARNING OBJECTIVES:
At the end of the lessons, students are expected to:
1. Discuss the moderate to vigorous physical activity.
2. Create MVPA activity log.
3. Value the importance of MVPA in one’s life.

Unlocking of Difficult Terms

(This is going to make difficult terms easier for students to understand.)

1. MVPA – Moderate to Vigorous Physical Activity

2. Incentives – a thing that motivates or encourages one to do something.

3. METs – metabolic equivalent of task.

4. Cornhole- a game in which small bags filled with dried corn are tossed at a target
consisting of an inclined wooden platform with a hole at one end.
 5. Bobsled - a mechanically steered and braked sled, typically manned by crews
of two or four, used for racing down a steep ice-covered run with banked curves.

SPORTS – TEAM SPORTS (MODERATE TO VIGOROUS PHYSICAL ACTIVITY (MVPA)

What is MVPA?

• 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.

Examples of sports that can be played as individual &/or dual include, bowling, tennis,
pickleball, cornhole, table tennis, golf, bobsled, figure skating, and so on.

Some of teaming games are Cricket, Football, Volleyball, Basketball, Hockey, and Rugby.

Examples of Moderate and Vigorous Physical Activity

Exercise experts measure activity in metabolic equivalents, or METs. One MET is

defined as the energy it takes to sit quietly. For the average adult, this is about one calorie per
every 2.2 pounds of body weight per hour; someone who weighs 160 pounds would burn
approximately 70 calories an hour while sitting or sleeping.

Moderate-intensity activities are those that get you moving fast enough or strenuously
enough to burn off three to six times much energy per minute as you do when you are sitting
quietly or exercise that clock in at 3 to 6 METs. Vigorous-intensity activities burn more than
6 METs.

One limitation to this way of measuring exercise intensity is that it does not consider
the fact that some people have a higher level of fitness than others. Thus, walking at 3 to 4
miles-per-hour is considered to require 4 METs and to be a moderate-intensity activity,
regardless of who is doing the activity a young marathon runner or a 90-year-old
grandmother. As you might imagine, a brisk walk would likely be an easy activity for the
marathon runner, but a very hard activity for the grandmother.

This table gives examples of light-, moderate-, and vigorous-intensity activity for healthy
adults.

Light Moderate Vigorous

<3.0 METs 3.0-6.0 METs >6.0 METS

Walking very brisk (4

Walking slowly mph) Hiking

Sitting using Cleaning heavy Jogging at 6

computer (washing windows, mph
Standing light work vacuuming, Shoveling

(cooking, washing mopping) Carrying heavy

dishes) Mowing lawn (power loads

Bicycling fast
Fishing sitting mower) (14-

Bicycling light effort (10-

Playing most 12 16 mph)

instruments mph) Basketball game

Badminton recreational Soccer game

Tennis doubles Tennis singles

Reproduced with permission from The Nutrition Source

 Participating in MVPA is not just a simple activity or exercise One has to prepare
himself or herself as well as the necessary things to bring to avoid unwanted incidents
like dehydration, overexertion, hypothermia, and hyperthermia. So here are some things
to do and to bring to avoid those injuries.

What to bring?

1. Water
2. Extra clothes
3. Extra clothes Towels and caps

What to do?

Prepare yourself. Know your limits so as not to overwork your body. Overworking your body
might put your life to a threat.

Drink a lot of water. Do not wait to feel thirsty. If you know have sweat a lot already drink water
immediately.

Change clothes. Do not let the wet cloth dry up in your body.

Use towel. Use towel to wipe out excessive sweating.

ACTIVITY 1: ACTIVITY LOG (FRONT OF THE 1 WHOLE SHEET OF PAPER) (20 POINTS)
(This is going to be an activity to reinforce the learned lesson.)
Materials – Paper and ballpen
Direction:

 The students will create a activity log (INDIVIDUAL).

 Using the materials provided.
 Create an Activity Log by filling up the matrix below.
 Write 4 team sports that you are willing to engage in and give your reasons.
 A rubric is provided for you to be able to know how you are graded.
Rubric:

CONTENT - 5
ORGANIZATION - 5
NEATNESS - 5
OVER ALL - 5
TOTAL 20

ACTIVITY 2: ESSAY (BACK OF THE 1 WHOLE SHEET OF PAPER) (30 POINTS)

The students will write an essay and. rubric is provided below. (3-5 sentences)
“Why it is necessary for our body to be engaged in a moderate to vigorous physical activity for at
least 60 minutes in a day?”
RUBRICS