Health Optimizing

Physical Education 2
Quarter 4 – Module 2:
Individual and Dual Sports /
Team Sports
Introductory Message
For the facilitator:

As a facilitator, you are expected to orient the learners on how to

use this module. You also need to keep track of the learners' progress
while allowing them to manage their own learning at home.
Furthermore, you are expected to encourage and assist the learners as
they do the tasks included in the module.

For the learner:

As a learner, you must learn to become responsible of your own
learning. Take time to read, understand, and perform the different
activities in the module.
As you go through the different activities of this module be
reminded of the following:
1. Use the module with care. Do not put unnecessary mark/s on
any part of the module. Use a separate sheet of paper in
answering the exercises.
2. Don’t forget to answer Let Us Try before moving on to the other
activities.
3. Read the instructions carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking
your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are done.
If you encounter any difficulty in answering the tasks in this
module, do not hesitate to consult your teacher or facilitator. Always
bear in mind that you are not alone. We hope that through this
material, you will experience meaningful learning and gain deep
understanding of the relevant competencies. You can do it!

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 Let Us Learn

Before we start, I want to inform you that this module specifically seeks
to achieve the following:
1. Define Physical Activity;
2. Realize the benefits of performing moderate to vigorous physical
activities to one’s health and well-being; and
3. Performs moderate to vigorous physical activities in- and out- of
school for at least 60-minutes most of the days in a week
Are you ready? Have fun!

Let Us Try
Instruction: Identify the activities that belong to moderate and vigorous
physical activities from the word pool. Write your answers inside the boxes.

Running Cycling Sweeping

Fast Swimming Aerobics Playing with Pets
Dishwashing Digging ditches Brisk Walking
Basketball

MODERATE PHYSICAL VIGOROUS PHYSICAL

ACTIVITIES ACTIVITIES

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 Let Us Study

World Health Organization (WHO) defines physical activity as any

body movement produced by skeletal muscles that burns calories. How hard
are you going to perform physical activities? This question answers the
intensity which refers to the rate at which the activity is being performed or
the magnitude of the effort needed to perform the activity.

Moderate physical activity requires a moderate amount of effort and

significantly accelerates the heart rate. On the other hand, vigorous
physical activity requires a large amount of effort and causes rapid, hard
breathing and a significant increase in heart rate.

What are the examples of moderate and vigorous physical activities and
can you perform these activities for 60 minutes in one week?

Let Us Practice

In one week, perform 60 minutes of moderate to vigorous physical

activities (MVPAs) each day in three (3) days in your convenient time in and
out of school. Record the activities that you performed each day – the name
of the physical activity, the intensity, and the duration of the activity. Make
sure that the total duration of activities each day is 60 minutes.

DAY 1 DAY 2 DAY 3

Name of Intensity Intensity Intensity
the (Moderat (Moderat (Moderat
Name of Name of
Physical e/ Duration e/ Duration e/ Duration
the (PA) the (PA)
Activity Vigorous Vigorous Vigorous
(PA) ) ) )

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 Let Us Practice More

In your own ideas, what are the similarities and differences of moderate and
vigorous physical activity? Write your answers in the table.

Physical Similarities Differences

Moderate
Physical Activity
Vigorous
Physical Activity

Let Us Remember

As defined by WHO, health is a state of complete physical, mental, and

social well-being, not merely the absence of disease or illness.
Physical health is defined as condition of your body, taking into account
everything from lack of disease to fitness. It is critical for overall well-
being.
It is really important that students should engage in moderate to
vigorous physical activities to prepare them to lead a physical active
lives that can help them improve health and academic outcomes.
Moderate physical activities require a moderate amount of effort and
significantly accelerates the heart rate. Some examples of these
activities are: brisk walking, doing household chores like sweeping,
dishwashing and the likes, carrying moderate loads, biking or cycling,
and etc.
Vigorous physical activities require a large amount of effort and cause
rapid breathing and a significant increase in heart rate. Some
examples of these are: running, fast swimming, aerobics, basketball
and the likes.
Engaging in MVPAs provides more opportunities to meet other
physical health goals such as motor development, increased fitness,
skill enhancement and provide social interactions. In addition, it
lowers risks of heart disease, improves cognition, gives you better
sleep, gets you better bone health and balance, and fewer symptoms of
depression and anxiety.

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 Engaging in MVPAs gives you better quality of life and sense of overall
well-being.

Let Us Assess
Write an essay containing 30 words each item by answering the questions
below:

 What benefits have you realized after performing MVPAs in 60 minutes

each day for 3 days?

Rubric for essay writing:

Criteria Points Your score

Content 8 points
Relevance to the topic 4 points
Organization of words 4 points
Your Total Score:

Let Us Enhance

Other than the activities mentioned, list down at least five (5) moderate
physical activities and five (5) vigorous physical activities that can be done or
performed both in school and in your home.

1. 6.
2. 7.
3. 8.
4. 9.
5. 10.

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 Let Us Reflect
One of the most important aspects of our lives is our well-being. To
achieve well-being, health should be put as one of the most important
aspects of an individual.
One should have physical activities that can help you achieve a well-
being. Performing moderate to vigorous physical activities each day for at least
60 minutes will help you become a healthy one and achieving also a well-
being.
Congratulations! You have accomplished lesson 2 and you did a great
job!

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 References

California Project LEAN (November, 2009). Retrieved from

https://www.csba.org/GovernanceAndPolicyResources/DistrictPolicy
Services/~/media/CSBA/Files/GovernanceResources/PolicyNews_Bri
efs/StudentHealth/PhysEd_Actviity/2009_11_FactSheet_ModerateToV
igorous.ashx on May 17, 2020.

American Heart Association (April,2018). Retrieved from

https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-
recs-for-physical-activity-in-adults on May 17, 2020

https://www.cdc.gov/physicalactivity/downloads/PA_Intensity_table_2_1.p
df Retrieved on May 17, 2020

World Health Organization (2020). Retrieved from

https://www.who.int/dietphysicalactivity/physical_activity_intensity/
en/ on May 17, 2020

European Patient’s Academy (November, 2015). Retrieved from

https://www.eupati.eu/glossary/physical-health/ on May 17, 2020

Melissa Conrad Stoppler, MD of MedicineNet (December, 2018). Retrieved

from https://www.medicinenet.com/script/main/art.asp?
articlekey=3663 on May 17, 2020