Republic of the Philippines
Department of Education
Division of Bohol
HEALTH OPTIMIZING PHYSICAL EDUCATION 4
(Gr. 12 - 2nd Semester)
Quarter : 3 Week : 5 Day : 5 Activity No. : 5
Competencies : 1. 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
Code: PEH12FH-IIa-t-8
Objectives : 1. Discuss the benefits of engaging in moderate to vigorous physical activities.
2. Perform moderate to vigorous recreational activities (MVPAs) for at least 60
minutes most days of the week at home.
3. Influence the young people to be physically fit and active individual.
Topic : Let’s Move and Start a Healthy Life!
Materials : Recreational Activity Log, paper and ballpen
Reference : [Link]
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Copyrights : Pending for Approval
Concept Notes:
Schools play a central role in providing opportunities for students to engage in physical activity.
Physical education (P.E) is the one time during the day when all students can be active in school and
even at home.
It is recommended that young people should engage in 60 min of moderate-to-vigorous
activity (MVPA) a day for health benefits as it is well understood that physical activity (PA) can
provide many health benefits to those who partake, and that physical inactivity can have
detrimental outcomes on our health.
Benefits of Moderate to Vigorous physical activity in P.E.
Engaging students in moderate to vigorous physical activity (MVPA) in P.E. prepares them to
lead physically active lives and can improve health and academic outcomes. 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.
Understanding MVPA
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. 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 free 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.
Republic of the Philippines
Department of Education
Division of Bohol
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.
Photo Credit: [Link]
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.
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 slowly Walking very brisk (4 mph) Hiking
Sitting using computer Cleaning heavy (washing Jogging at 6 mph
windows, vacuuming, mopping)
Standing light work (cooking, Shoveling
washing dishes) Mowing lawn (power mower)
Carrying heavy loads
Fishing sitting Bicycling light effort (10-12 mph)
Bicycling fast (14-16 mph)
Playing most instruments Badminton recreational
Basketball game
Tennis doubles
Soccer game
Tennis singles
Reproduced with permission from The Nutrition Source
Republic of the Philippines
Department of Education
Division of Bohol
Activity 1: Recreational Activity Log
Directions: Log your physical activities and how long you did them. You can log your activities
as you complete them at the end of the day, or the next day. If you need activity ideas, check
out the choices on the table above.
RECREATIONAL ACTIVITY LOG
Activity & Activity & Activity & Total
Day & Date # of Minutes # of Minutes # of Minutes # of Minutes
Sunday Basketball Bike Ride Walking
9/06/2020 20 mins. 20 mins. 20 mins. 60 mins.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
GOALS = 60 Minutes Daily
NAME: ______________________
WEEK OF: ___________________
Reflection Questions:
[Link] you able to reach 60 minutes of physical activity everyday?
2. What is your favorite recreational activity/exercise that you would recommend to your
classmates?
3. After one week of engaging in moderate to vigorous physical activities, what improvements
did you observed in your body? (physically, mentally and emotionally)
4. How would you convince and influence your friends, neighbors, and all the young people
especially those who are addicted with gadget usage to be physically active individual? Explain
your strategies and plans to make them motivated, inspired and committed to be fit.
