Department of Education

P.E. and Health 11

Moderate and Vigorous Physical Activities
Third Quarter – Week 7-8

Manolito Remetio Malihan

Writer

Bernadette Mabini
Validator

Wilson F. Pascual
Edison C. Enerlas
Quality Assurance Team Chair

Schools Division Office – Muntinlupa City

Student Center for Life Skills Bldg., Centennial Ave., Brgy. Tunasan, Muntinlupa City
(02) 8805-9935 / (02) 8805-9940
 Covid-19 presents many challenges and anxieties. For parents and school-aged children
(young people), daily lives are barely recognizable. We are attempting to juggle work, life and
schooling from home, while trying to keep everyone happy. The benefits of physical activity for
young people are widely recognized, and during COVID-19, moving more and sitting less is very
important to help families main-tain physical and mental health. Being confined to home means that
young people, who are used to school P.E., after school activities, active travel, organized sport and
outdoor play, have to find a ‘new normal’. Screen use, which is mainly sedentary, has likely increased
because of the switch to online education.
Increasing MVPA in PE has the greatest potential for increasing health benefits for most students
as it generates more energy expenditure; contributes to obesity pre-vention and muscular and bone
development; reduces anxiety and stress; improves self-esteem, mood and concentration; and reduces the
risk of chronic ...
This module was developed to ensure that learners gain knowledge and un-derstanding
MVPA with the best learning outcomes.

Essential Learning Competencies:

Engages in moderate to vigorous physical activities (MVPA’s) for at least 60 minutes most days of
the week in a variety of settings in-and out-of-school. PEH11FHa-t-8 Objectives:
by the end of this topic the students should be able to;
• identify the different physical activity
• learn about moderate to vigorous activity
• understand the purpose of physical activity in daily life.

Pre-test
Direction: Write the letter of your answer.
1. If you haven’t exercised for a while, should you?
A. Get a medical check-up from your doctor before starting any physical activity
B. Launch straight in
C. Start slowly and build up to higher intensity activity
D. All of the above
2. Which of the following does not include a form of physical activity?
A. Gardening, dancing, walking the dog, yoga
B. Soccer, basketball, swimming
C. Volleyball, floorball, futsal
D. None, they all are forms of physical activity
3. When you are active, your body burns more?
A. Energy C. Oxygen
B. Muscle tissue D. All of the above

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 4. How much physical activity should be doing each week?
A. 10 minutes everyday
B. 20 minutes on a three day each week
C. 60 minutes daily
D. At least 30 minutes of physical activity on most days
5. Which of these statements is correct?
A. You don’t need a lot of money to be physically active
B. You need to join a gym to get fit
C. You need a personal trainer to reach your ultimate fitness level
D. A and B
6. How much moderate to vigorous physical activity do kids need each day?

A. 15 minutes C. 45 minutes B. 30 minutes D. 60 minutes

7. How much moderate to vigorous physical activity do adults need each day?
A. 15 minutes C. 45 minutes
B. 30 minutes D. 60 minutes
8. What are the benefits of drinking water?
A. Helps prevent headaches and fatigue C. Quench thirst
B. Hydrates your body and brain D. All of the above
9. What is an immediate benefit of physical activity?
A. Better sleep C. Reduced stress
B. Improved mood D. All of the above
10. What is a long-term benefit of physical activity?
A. A stronger immune system C. Feeling tired
B. Feeling bloated D. Feeling stressed
11. Exercising more can reduced your risk of what?
A. Diabetes C. Obesity
B. Heart disease D. All of the above
12. How many steps should you strive for in a day?
A. 10,000 C. 50,000
B. 25,000 D. 100,000
13. The ability to perform moderate to vigorous levels of activity, and to respond to phys-
ical demands without excessive fatigue.
A. Aerobic exercise C. Physical activity
B. Exercise D. Physical fitness
14. How does physical activity benefit the cardiovascular and respiratory systems?
A. Increase lung capacity to hold air
B. Increases heart rate to make heart muscle stronger
C. The heart becomes more efficient at pumping blood
D. All of the above
15. Why is it so hard to exercise?
A. Hard to find place C. Lack of time
B. Lack of Motivation D. Too expensive

Direction: Use vocabulary and other terms from the previous lesson to complete the statement.
The three parts of physical fitness are __________, __________, and __________.
___________ exercise cause you to breathe deeply. __________ exercise builds muscles
strength. The heart is part of your __________ system. You need __________ and at least
8 hours of sleep each night.
aerobic cardiovascular flexibility rest
anaerobic endurance muscular strength
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 Physical activity does not have to compete with educational goals; in fact, it can help students
learn content by enhancing concentration skills and on-task behavior.
Activity-focused P.E. can contribute to academic performance, improved attendance and
positive classroom behavior. Increasing MVPA in P.E. 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. Increasing MVPA in P.E. provides more
opportunities to meet other P.E. goals such as motor development, increased fitness, skill
enhancement and positive social interactions.
Physical activity simply means movement of the body that uses energy. Walking, gardening,
briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all
good examples of being active. For health benefits, physical activity should be moderate or vigorous
intensity.
Increasing MVPA in PE has the greatest potential for increasing health bene-fits for most
students as it generates more energy expenditure; contributes to obe-sity prevention and muscular and
bone development; reduces anxiety and stress; im-proves self-esteem, mood and concentration; and
reduces the risk of chronic

Importance of Physical Exercise/Activity

A number of studies found that exercise it may block negative thoughts or distract people
from daily worries. Increase fitness may lift your mood and can improve sleep patterns. Exercise also
may change levels of chemicals in your brain, such as serotine, endorphins and stress hormones.
Physical exercise is important for maintaining a healthy weight, regulating the digestive
health, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting
physiological well-being, reducing surgical risks, and strengthening the immune system. Some studies
also indicate that exercise may increase life expectancy and overall quality of life. People who
participate in moderate to high level physical exercise have a lower mortality rate compared to
individuals.
Physical activity should not be mistaken for sport Physical activity is any bodily movement
produced by the skeletal muscles that uses energy. This includes sports, exercise and other activities
such as playing, walking, doing household chores or gardening.
Importance of performing activities for at least 60 min in a week
The first thing to understand about the 60-minute guideline: It refers to 60 minutes of
moderate-to-vigorous physical activity, commonly abbreviated as MVPA. Moderate activity requires
a moderate amount of effort and raises your heart rate to a degree that you notice it, but your
breathing stays more or less steady. Helps reduce the chances of developing obesity. Helps reduce the
chances of developing chronic diseases that can last a lifetime, such as type 2 diabetes, heart disease,
and certain cancers. Helps build and maintain healthy bones and muscles. Promotes men-tal and
emotional well-being.

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60 minutes Badminton Moderate and Vigorous Physical Activities
Moderate
15 minutes Walking
5 minutes Lunge Stretching
5 minutes Arm and Wrist exercise with racket
Vigorous
10 minutes Running
3 minutes jumping jacks
2 minutes Star jump
5 minutes High knee jog
3 minutes Jumping squat trust
10 minutes 6 points

Activity #1
Direction: The following are physical activity. Write M if belong to Moderate and V if belong to
Vigorous.
_____ Aerobic _____ Running/Jogging (5miles per hour)
_____ Badminton _____ Swimming (freestyle)
_____ Basketball _____ Tennis
_____ Bicycling _____ Walking briskly
_____ Dancing _____ Walking very fast
Activity# 2
Direction: Choose one physical activity that you think you can perform well. Explain.
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

The first thing to understand about the 60-minute guideline: it refers to 60 minutes of
moderate-to-vigorous physical activity, commonly abbreviates as MVPA. Moderate activity requires
a moderate amount of effort and raises your heart rate to a degree that you notice it, but your
breathing stays more or less steady. Vigorous activity demands a large amount of effort that raises
your heart rate considerably and forces you to breathe intensely.
By that definition, a lot of things may qualify as physical activity-everything from play
and sports participation to household chores and active transportation.
Depending on a child’s level of fitness, walking to school may be moderate activity, but for
most kids it’s light activity. Riding a bike to school, especially if there are hills to climb, probably
represents moderate activity. But again, it depends on the level of fitness of the child and how fast and
hard they decide to pedal.

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 Simple examples of physical activities that would help students to meet the daily 60-
minute recommendation:
o 30-minute bike ride plus 30 minutes of free play (climbing trees, playing on the bars,
playing tag with friends)
o 60-minute basketball, volleyball, badminton, or futsal practice (assum-ing the practice is
well organized and the students are not simply stand-
ing around for long period)
o 60-minute hike over hilly terrain (example lots of up-and-down demand-
ing plenty of leg work)
o 30-minute swimming lesson plus 30 minutes of hopscotch and tag with
friend
Moderate-intensity activities are those that get you moving fast enough or strenuously enough
to burn off three to six times as much energy per minute as you do when you are sitting quietly, or
exercises that clock in at 3 to 6 METs. Vigorous-intensity activities burn more than 6 METs.
Intensity refers to the rate at which the activity is being performed or the magnitude of the
effort required to perform an activity or exercise. It can be thought of "How hard a person works
to do the activity".
The intensity of different forms of physical activity varies between people. The in-tensity of
physical activity depends on an individual previous exercise experience and their relative level of
fitness. Consequently, the examples given below are pro-vided as a guide only and will vary
between individuals.

This table gives examples of moderate and vigorous intensity activity for health adult.
Moderate-Intensity Physical Activity Vigorous- intensity Physical Activity
(approximately 3-6 METs) (approximately >6 METs)
Requires a moderate amount of effort Requires a large amount of effort and
and noticeably accelerates the heart causes rapid breathing and a substan-
rate tial increase in heart rate
Brisk walking Running
Dancing Walking
Gardening Fast cycling
Housework and domestic chores Aerobics
Carrying/moving moderate loads Fast swimming
(<20kg) Competitive sports and games (tradi-
Active involvement in games and sports tional games, football/futsal, volleyball,
with children/walking domestic animals basketball)
Carrying/moving loads (>20kg)

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.
Physical activity occurs when your muscles contract to make your body move. The national physical
activity guidelines for teens recommend at least 60 minutes, and up to several hours, of physical activity
each day of the week. The guidelines recommend that teens perform a variety of activities. There are five
basic types of physical activity from which you can choose to meet the national activity recommendation
for youth.

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Direction: Make your own 3 days plan using the Moderate and Vigorous activity of the following
sports discipline. Choose one sport and make a video presentation using moderate and vigorous
activity.
SPORTS PHYSICAL DAY 1 DAY 2 DAY 3
ACTIVITY
MODERATE

ATHLETICS
VIGOROUS

MODERATE

BASKETBALL
VIGOROUS

MODERATE

VOLLEYBALL
VIGOROUS

MODERATE

TABLE TENNIS
VIGOROUS

Note: Look the lecture in 60 minutes MVPA of Badminton for the example

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Direction: Each of the questions or statements below is followed by four suggested answers. Select the
one that is best and write only the letter of your answer.
1. It refers to activities equivalent in intensity to brisk walking or bicycling.
A. Exercise C. Moderate B. Intensity D. Vigorous

2. It requires a large amount of effort and causes rapid breathing and substan-tial increase in
heart rate.
A. Moderate intensity C. Vigorous intensity
B. Rapid intensity D. A & B
3. The national physical activity guidelines for teens recommend at least ______
minutes per week.
A. 30 C. 60
B. 50 D. 80
4. It is commonly used to express the intensity of physical activities.

A. Metabolic Equation C. Metabolic Equation Time B. Metabolic Equivalent D.

Metabolic Equivalent Time
5. Which of the following are not belong to Moderate physical activity?

A. Aerobic C. Dancing B. Brisk walking D. Gardening

6. _______________ is important for maintaining a healthy weight, regulating the digestive

health, building and maintaining healthy bone density, muscle
strength.
A. Physical Education C. Physical Fitness
B. Physical Exercise D. Physical Energy
7. Exercise experts measure activity in metabolic equivalents, or METs. One MET is defined
as the energy it takes to sit quietly. If Average adults weighs 160 pounds. How many
calories burn an hour while sitting or sleeping?
A. 70 C. 90
B. 80 D. 100
8. How can you engage in moderate to vigorous physical activities for at least 60 minutes a day
in and out of your house?
A. 30-minute bike ride plus 30 minutes of free play
B. Climbing trees, playing hopscotch, playing tag with friends
C. 60-minute basketball, volleyball, hockey, or soccer practice
D. All of the above
9. Robby is a playful kid in their school he always drinks water before and after his activity.
What benefits that drinking water every day in our body?
A. Helps prevent headaches and fatigue
B. Hydrates our body and brain
C. Quench thirst
D. All of the above

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 10. Jophet is 25 years old he did a different moderate and vigorous activity 3 times a week. How
much moderate and vigorous activity that Jophet needs each
day?
A. 15 minutes C. 45 minutes
B. 30 minutes D. 60 minutes
11. How many days do you engage in moderate physical activities?
A. 2 days C. 4 days
B. 3 days D. Every day
12. Justine did a housework and domestic chores every day. What type of physical activity that
Justine do?
A. Moderate C. Vigorous
B. Accelerate D. Exercise
13. What does the M in MVPA STAND FOR?
A. Maximum C. Moderate
B. Minimum D. Multiple
14. Which of these are safety tips for vigorous physical activity?
A. Cool down C. Warm up
B. Use safe equipment D. All of the above
15. What is the first level of the physical fitness pyramid?
A. Easy steps C. Moderate
B. Low intensity D. Vigorous

References
Books:
1. Bunting, Lisa and Thomas Flemming. 2006.Harcourt Health and Fitness. Harcourt School Publisher.
2. Bourne, John Honey, 2014.OCR PE for GCSE First Edition, HOODER EDUCATION Publishing
3. Meeks, Linda & Philip Heit. 2006. Health & Wellness, Texas, Macmillan McGraw-Hill.
4. Simister, Jan. Physical Education. 2012. Revision Guide and Workbook, Pearson Education

Retrieve from Internet

• https://www.google.com/search?q=moderate+and+vigorous+physical+activ-
ity&sxsrf=ALeKk00fPtcCFF4NctmqWIaEa_SaXONZPQ%3A161780906040
• https://line.17qq.com/articles/ifgieiifz_p2.html

• https://www.who.int/ncds/prevention/physical-activity/intensity/en/

• https://www.youtube.com/watch?v=Y9g9JOKqw7E&t=13s

• https://pubmed.ncbi.nlm.nih.gov/24138353/

• https://activeforlife.com/60-minutes-of-what-activity/

Answer Key
Pre-Test Post Test
1. A 6. D 11. D 1. C 6.B 11. D
2. D 7. B 12. A 2. C 7. A 12. A
3. A 8. D 13. D 3. C 8. D 13. C
4. C 9. D 14. D 4. B 9. D 14. D
5. A 10. A 15. B 5. A 10. B 15. C

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