Republic of the Philippines

Department of Education
Region III
Schools Division Office of Bulacan
BALAGTAS NATIONAL AGRICULTURAL HIGH SCHOOL
Pulong Gubat Balagtas Bulacan

PHYSICAL EDUCATION
AND HEALTH 11 (HOPE2)
(INDIVIDUAL, DUAL, AND TEAM SPORT)
Engages in MVPA - A Healthy
Lifestyle
ACTIVITY SHEET
(2ND SEMESTER-WEEK 7&8)

NAME: _________________________________________________

GRADE AND SECTION: ____________________________________

DATE OF SUBMISSION: ___________________________________

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I. OBJECTIVES
A. Content Standards
Demonstrates understanding of fitness and exercise in optimizing one’s
health as a habit; as requisite for PA performance, and as a career
Opportunity

B. Performance Standards:
The learner:
Leads fitness events with proficiency and confidence resulting in
independent pursuit and in influencing others positively.
C. MELCs:
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.

D. Specific Objectives:
At the end of the lesson.the learners should be able to,
1. discuss the meaning of MVPA.
2. differentiates various sports/activity through moderate to
vigorous physical activities require;
3. explains exercise intensity.
4. performs simple suggested activities for THR.

II. CONTENT
The module is divided into three lessons, namely:

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Lesson 1: Moderate to Vigorous Physical Activity (MVPAs)
Lesson 2: Differences between Moderate and Vigorous Physical Activity
Lesson 3: Assessing oneself during physical activities.

II. PROCEDURES:
A. Preliminary Activities

Activity 1: PRE-TEST
Choose the letter of the best answer. Write the chosen letter on a
separate
sheet of paper.
1. The following is an example of moderate activity except?
a. Brisk walking b. Dancing
c. General building d. Running
2. What RPE stand for________ ?
a. Rate of perceive exercise b. Rate of percent exercise
c. Rate of perceived exertion d. Rate of percent exertion
3. ______________ is an activity prepares muscle for work.
a. Cooling-down b. Stretching
c. Exercise d. Warm-up
4. Who is an American researcher who involved in getting heart rate?
a. Hoeger c. Keipler
b. McGrawhill d. Wadsworth
5. ______ requires the amount of effort and causes rapid breathing and
substantial cause in heart rate.
a. Moderate c. Intense
b. Heavy light d. Vigorous

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6. The following are examples of vigorous physical activity except?
a. Aerobics b. Fast cycling
c. Gardening d. Moving heavy load
7. ________________ allows changing the way you perform or
compete for an exercise or activity.
a. Pacing c. Planning
b. Principle d. Perceive
8. What is the standard average to get a Maximum Heart Rate?
a. 205 c. 206
b. 207 d. 208
9. When you are carrying less than 20kg what type of physical activity
belongs to.
a. Light activity c. Moderate activity
b. Intense activity d. Vigorous activity
10.It is also known as pulse rate.
a. Heart rate c. Intense rate
b. Perceive rate d. Pace rate

B. Presenting the new lesson

3. ABSTRACTION (Discussion of the Topic)

LESSON 1:
Moderate to Vigorous Physical Activity (MVPAs)
❖ 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

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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.

It is includes Nowadays, metabolic equivalents (METs) are

commonplace on display panels of treadmills, stair climbers, elliptical
trainers and other cardiovascular machines, yet METs are often ignored
because exercisers simply don’t know what they are or how to use
them. This is unfortunate, because monitoring METs is a great way for
personal trainers to measure clients’ fitness levels and see
improvements in exercise capacity.

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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

LESSON 2:
Differences between Moderate and Vigorous
Physical Activity
Here are the differences between Moderate and Vigorous
Physical Activity Exercise experts mean activity in metabolic equivalent,
or MET’s. One MET is defined as the energy it takes to sit quietly.
Physical activity of all kinds can be performed in a variety of intensities,
ranging between light, moderate and vigorous (high) intensity activity.
The understanding between intensity levels is important to
understanding the current physical activity.

Table #1.1: Showing Moderate and Vigorous Intensity

This table shown the difference between the two (2) Physical Activity
based on the level of effort in doing such activities.

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Table # 1.2: Showing Light, Moderate, and Vigorous Intensity
This tables shown the differences between light, moderate, and
vigorous physical activity based also the level of effort in doing an
activities.

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LESSON 3:
Assessing oneself during physical activities.
Understanding exercise intensity:
When you’re doing the activity. Such as walking or biking, exercise
intensity correlates with how hard the activity feels to you. Exercise
intensity is also shown in your breathing and heart rate, whether you’re
sweating, and how tired your muscles feel.

There are two ways to measure exercise intensity:

● How you feel. exercise intensity is a subject's measure of how hard
physical activity feels to you while you’re doing it -- your perceived
exertion, your perceived exertion level may be different from what
someone else feels doing the same exercise. For example, what feels to
you like a hard run can feel like an easy workout to someone who’s
more fit.
● Your heart rate. your heart rate offers a more objective look at
exercise intensity. In general, the higher your heart rate during physical,
the higher your exercise intensity.

Here how to get your Target heart rate;

According to Hoeger and Hoeger (2011), research indicates a more
favorable prediction using the computation below than the equation
220 - age. Here are the steps to get your target heart rate.
1. Estimate your maximal heart rate (max HR/MHR) according to the
following formula:
MaxHR/MHR = 207 - (0.7 × age)
2. Check your resting heart rate (RHR) sometimes in the evening after
sitting
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quickly for 15 to 20 minutes. You may take your pulse for 30 seconds
and multiply by 2 or take it for a full minute.
3. Determine heart rate reserve (HRR) using this formula:
HRR = MHR - RHR
4. Calculate the training intensity at 30, 40, 60 and 85 percent. Multiply
HRR by the respective 0.30, 0.40, 0.60 and 0.85 and then add the HRR
to all four training intensities. Example:
60% Training intensity = HRR × 0.60 + RHR
Here is the example computation on how to get the heart rate
according toHoeger and Hoeger (2011). as if the age of the students is
19 years old.
Step #1: maxHR / MHR = 207 - ( 0.7 × age )
= 207 - ( 0.7 × 19 )
= 207 - (11.9 )
MHR = 195.1
Step #2: RHR = (take your pulse rate for 30seconds (45) and multiply by
2
RHR = 90
Step #3: HRR = MHR - RHR
= 195.1 - 90
HRR = 105.1
Step #4: 60% Training Intensity = HRR × 0.60 + RHR
= ( 105.1 × 0.60 ) + 90
= 63.06 +90
= 153.06
*(Therefore, your heart rate according to Hoeger (2011) and we relate
to the rate of perceive exertion (RPE), the results are 153.06, which

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means “Hard” your effort of the activity required depends on how to
improve and pushing to do more physical activities.

C. INDEPENDENT ACTIVITIES (Formative)

1. ACTIVITY A: (Written Works / task)
Exercise experts means activity in ______________________________,
or METs. One MET is defined as the _____________ it takes to sit
quietly. ______________ activity of all kinds can be performed in a
variety of _____________, ranging between _____________,
_____________ and ______________ (high) intensity activity.
Understanding between intensity levels is important to understanding
the current physical activity.
2.Activity B. Performance Tasks (Moderate and Vigorous Activity)

V. ASSESSMENT (PAGE 10) (Post Test)

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

1. These activities require more oxygen consumption than light

activities.
a. Moderate c. warm up
b. Vigorous d. cool down
2. 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.
a. Moderate c. warm up
b. Vigorous d. cool down
3. Ways on how to measure intensity.
a. Heartbeat and how you feel.
b. Heart rate and how you feel.
c. Heartbeat and what you feel.
d. Heart rate and what you feel.
4. To estimate the maximal heart rate the formula is_________?
a. MaxHR/MHR = 206 - (0.7 × age)
b. MaxHR/MHR = 207 - (0.9 × age)
c. MaxHR/MHR = 207 - (0.7 × age)
d. MaxHR/MHR = 206 - (0.9 × age)
5. To determine heart rate reserve (HRR) the formula is________?
a. HRR = MRR - RHR c. HRR = MHR - HRR
b. HRR = MHR - RMR d. HRR = MHR – RHR

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B. Tell whether the following activities is Moderate or Vigorous
Intensity. Write your answer on the space provided before each
number.

__________6. Dancing
__________7. Walkathon
__________8. Cycling Race
__________9. Aerobics
__________10. Recreational Swimming

References:
HEALTH OPIMIZING PHYSICAL FITNESS 11
Teachers Guide and Learners Manual
By: DepEd
Physical Education and Health Volume 1 Learner’s Materials by Department of Education at
action@deped.gov.ph
Corbin, C. B., Corbin W. R., Welk, G. J., & Welk, Karen A. ( 2008 ). Conseps of physical fitness:
Active lifestyle for wellness ( 14th ed ). New York: McGraw-Hill. Hoeger, W. W. K. & Hoeger, S.
A. ( 2011 ). Fitness & wellness ( 9th ed ). Australia: Wadsworth.
http://mindly.org/tutorial/how/lower_resting_heart_rate/
https://blog.fitbit.com/heart-rate-zones/
https://blog.fitbit.com/walking-for-exercise/
https://twitter.com/wenurses/status/1099235070039216128
https://twitter.com/phe_uk/status/1224970923947831296
https://www.ideafit.com/personal-training/using-mets-program-design-0/

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