PHYSICAL

EDUCATION 11
Module 4:
Engages in M V PA - A Healthy Lifestyle
 PHYSICAL
EDUCATION 11
LESSON 1:
Moderate to Vigorous Physical
Activity (MVPAs)
PRETEST
Direction: 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
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
[Link] is also known as pulse rate.
a. Heart rate c. Intense rate
b. Perceive rate d. Pace rate
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 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.
What does 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.
 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.
 PHYSICAL
EDUCATION 11
LESSON 2:
Diff erences between Moderate and
Vigorous Physical Activity
At the end of the lesson, the learners should be able to;
• differentiates various sports/activity through moderate
to vigorous physical activities require;
• performs one activity at a time and supply the information by
filling-up the table.
Moderate and Vigorous Intensity
This table shows the difference between the two (2) Physical Activity based
on the level of effort in doing such activities.
Moderate – intensity Vigorous – intensity
Physical Activity Physical Activity
(Approximately 3 -6 MET’s) (Approximately ˃6 MET’s)
Requires a moderate amount of effort and Requires a large amount of effort and
noticeably accelerate the heart rate. causes rapid breathing and a substantial
increase in heart rate.
Brisk walking · Running
Dancing · Walking / climbing briskly up a hill
Gardening · Fast cycling
Housework and domestic chores · Aerobics
Traditional hunting and gathering · Fast swimming
Active involvement in games and sports with children / · Competitive sports and games (e.g. traditional
walking domestic animal games, football, volleyball, hockey, basketball)
General building tasks (e.g. roofing, thatching, painting) · Heavy shoveling or digging ditches

Carrying / moving moderate loads (˂20kg) · Carrying / moving heavy loads (˃20kg)
Moderate and Vigorous Intensity
This table shows the differences between light, moderate, and vigorous
physical activity based also the level of effort in doing an activities.
Light Intensity Moderate Intensity Vigorous Intensity

● Walking slowly ● Walking very brisk ● Hiking

(4mph)
● Sitting using ● Jogging at (6mph)
computer ● Cleaning heavy
(washing windows,
● Standing light work vacuuming, mopping) ● Shoveling
(cooking, washing dishes)
● Mowing lawn (power
● Carrying heavy loads
● Fishing sitting mower)

● Playing most ● Bicycling light effort ● Bicycling fast (14-

i n s t r uments (10 - 12 mph) 16mph)
● Badminton
recreational ● Basketball game

● Tennis double ● Soccer game

● Tennis single
 PHYSICAL
EDUCATION 11
LESSON 3:
Assessing Oneself during Physical
Activities
At the end of the lesson, the learners should be able to;
• explains exercise intensity.
• performs simple suggested activities for THR.
• computes the THR or the target heart rate.
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’s 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 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 to Hoeger 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 *(Therefore, your heart rate
= 195.1 - 90 according to Hoeger (2011) and we relate to
the rate of perceive exertion (RPE), the
HRR = 105.1 results are 153.06, which means “Hard”
• Step #4: 60% Training Intensity = HRR × 0.60 + RHR
your effort of the activity required depends
= ( 105.1 × 0.60 ) + 90 on how to improve and pushing to do more
= 63.06 +90 physical activities.
= 153.06
THANK YOU
FOR
LISTENING!