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    Physical Education and Health 12: 3 Quarter Week 3

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    Jennette Belliot
    This document provides information about moderate and vigorous physical activities. It defines moderate activity as requiring a moderate effort that noticeably accelerates the heart rate, such as brisk walking or dancing. Vigorous activity requires a large effort and causes rapid breathing and a substantial increase in heart rate, such as running or aerobics. Tables compare the intensity levels and examples of light, moderate, and vigorous activities. Learners are assigned tasks that include identifying activities as moderate or vigorous, reflecting on performing sample activities, and creating a personal fitness plan with a minimum of five activities to perform weekly.

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    © All Rights Reserved
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    Physical Education and Health 12: 3 Quarter Week 3

    Uploaded by

    Jennette Belliot
    424 views6 pages
    This document provides information about moderate and vigorous physical activities. It defines moderate activity as requiring a moderate effort that noticeably accelerates the heart rate, such as brisk walking or dancing. Vigorous activity requires a large effort and causes rapid breathing and a substantial increase in heart rate, such as running or aerobics. Tables compare the intensity levels and examples of light, moderate, and vigorous activities. Learners are assigned tasks that include identifying activities as moderate or vigorous, reflecting on performing sample activities, and creating a personal fitness plan with a minimum of five activities to perform weekly.

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    PEH12_q3_week3_v1_14

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    This document provides information about moderate and vigorous physical activities. It defines moderate activity as requiring a moderate effort that noticeably accelerates the heart rate, such as brisk walking or dancing. Vigorous activity requires a large effort and causes rapid breathing and a substantial increase in heart rate, such as running or aerobics. Tables compare the intensity levels and examples of light, moderate, and vigorous activities. Learners are assigned tasks that include identifying activities as moderate or vigorous, reflecting on performing sample activities, and creating a personal fitness plan with a minimum of five activities to perform weekly.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    424 views6 pages

    Physical Education and Health 12: 3 Quarter Week 3

    Uploaded by

    Jennette Belliot
    This document provides information about moderate and vigorous physical activities. It defines moderate activity as requiring a moderate effort that noticeably accelerates the heart rate, such as brisk walking or dancing. Vigorous activity requires a large effort and causes rapid breathing and a substantial increase in heart rate, such as running or aerobics. Tables compare the intensity levels and examples of light, moderate, and vigorous activities. Learners are assigned tasks that include identifying activities as moderate or vigorous, reflecting on performing sample activities, and creating a personal fitness plan with a minimum of five activities to perform weekly.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 6

    Physical Education and

    Health 12
    3rd Quarter
    Week 3

    Development and Quality Assurance Team

    Developer: Bianca Marie L. Idul


    Evaluator:
    Learning Area Supervisor: Edna E. Trinidad

    Illustration Credits:
    Title Page Art: Marieto Cleben V. Lozada
    Title Page Graphics: Bryan L. Arreo
    Visual Cues: Ivin Mae M. Ambos

    Disclaimer: This Learning Activity Sheet (LAS) is based from the Self-Learning Modules, Learner’s Materials, Textbooks and Teaching Guides
    released by DepEd Central Office. Furthermore, utilization of duly acknowledged external resources is purely of non-profit, for educational
    use and constitutes fair use. All Rights Reserved.
    Competency: 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. (PEH12FH-Ia-t-8)

    Objectives: At the end of the week, you shall have:

    o identified different physical activities;


    o performed one physical activity at a time; and
    o appreciated the importance of physical activities for at least 60 minutes most days of the week
    through fitness plan.

    Learner’s Tasks

    Lesson Overview

    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 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
    Disclaimer: This Learning Activity Sheet (LAS) is based from the Self-Learning Modules, Learner’s Materials, Textbooks and Teaching Guides released by
    DepEd Central Office. Furthermore, utilization of duly acknowledged external resources is purely of non-profit, for educational use and constitutes fair use.
    All Rights Reserved.
    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.

    This table shows the difference between the two (2) Physical Activities 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 · Competitive sports and games
    with children / walking domestic animal (e.g. traditional games, football,
    volleyball, hockey, basketball)
    · General building tasks · Heavy shoveling or digging ditches
    (e.g. roofing, thatching, painting)
    · Carrying / moving moderate loads · Carrying / moving heavy loads (˃20kg)
    (˂20kg)

    This tables shows the differences between light, moderate, and vigorous physical
    activities based also on the level of effort in doing an activities.

    Light Intensity Moderate Intensity Vigorous Intensity

    ● Walking slowly ● Walking very brisk (4mph) ● Hiking


    ● Sitting using computer ● Cleaning heavy (washing windows, ● Jogging at (6mph)
    ● Standing light work vacuuming, mopping) ● Shoveling
    (cooking, washing ● Mowing lawn (power mower) ● Carrying heavy loads
    dishes) ● Bicycling light effort (10 - 12 mph) ● Bicycling fast (14-
    ● Fishing sitting ● Badminton recreational 16mph)
    ● Playing most ● Tennis double ● Basketball game
    instruments ● Soccer game
    ● Tennis single
    Disclaimer: This Learning Activity Sheet (LAS) is based from the Self-Learning Modules, Learner’s Materials, Textbooks and Teaching Guides released by
    DepEd Central Office. Furthermore, utilization of duly acknowledged external resources is purely of non-profit, for educational use and constitutes fair use.
    All Rights Reserved.
    2
    Activity 1: Where Do I Belong?

    Directions: Identify the different physical activities whether it belongs to moderate


    physical activity or vigorous physical activity. Write your answer on a separate sheet of
    paper. Refer to the table below to answer.

     Running  Brisk walking


     Dancing  Walking / climbing briskly uphill
     Fast Cycling  Gardening
     Heavy shoveling  General building tasks
     Carrying / moving heavy loads  Carrying /moving moderate loads

    Moderate Physical Activity Vigorous Physical Activity

    Activity 2. Reflect on Your Actions!


    Directions: Perform one activity at a time and supply the information by filling-up the
    table. Write your answer on a separate sheet of paper.
    Describe the activity Walking around Brisk walking for 3 – minutes jump
    based on the following: for 5 minutes 4 minutes jacks
    How are you feeling?
    How is breathing?

    How is your sweat?


    How is your talking
    ability?

    Activity 3. My Fitness Plan!

    Directions: Make your own fitness plan to be physically fit, write the activities/exercises
    (minimum of five) you intend to perform in a week. Write your fitness plan and answer
    the guide questions on a separate sheet of paper.
    Disclaimer: This Learning Activity Sheet (LAS) is based from the Self-Learning Modules, Learner’s Materials, Textbooks and Teaching Guides released by
    DepEd Central Office. Furthermore, utilization of duly acknowledged external resources is purely of non-profit, for educational use and constitutes fair use.
    All Rights Reserved.
    3
    Note: You must perform/execute the activities/exercises you intend to perform in your
    fitness plan.

    FITT Goals Frequency Intensity Time Type


    (The activity/ (How often you (Light, (Total time which is (Moderate
    exercise you will perform the Moderate, or NOT less than 60 Physical
    intend to activity/ exercise Vigorous) min. you performed Activity or
    perform) in a week; you the activity/ exercise Vigorous
    may indicate in a week) Physical
    how many days) Activity)
    1.
    2.
    3.
    4.
    5.

    Guide Questions:
    1. After making your fitness plan, what are your realizations?
    2. Is performing different physical activities important to our daily living? Why do you
    say so?

    Scoring Rubric
    Category (Possible Score: (Possible Score: (Possible Score: 8- Score
    1-3) 4-7) 10)
    Content The content is The content is The content is
    irrelevant, relevant, and relevant, complete
    unsubstantial and substantial yet and substantial.
    incomplete incomplete.
    Readability Most of the texts Some texts are All texts are
    of Text are not readable readable and not readable and
    and not legibly legibly written legibly written
    written
    Spelling and More than 5 errors 2-3 errors in No errors in
    Grammar in grammar and grammar and grammar and
    spelling spelling spelling
    Total Score:

    Formative Test

    Disclaimer: This Learning Activity Sheet (LAS) is based from the Self-Learning Modules, Learner’s Materials, Textbooks and Teaching Guides released by
    DepEd Central Office. Furthermore, utilization of duly acknowledged external resources is purely of non-profit, for educational use and constitutes fair use.
    All Rights Reserved.
    4
    Directions: Write MPA if the activity belongs to moderate physical activity and VPA if it
    belongs to vigorous physical activity. Write your answer in a separate sheet of paper.

    1. Recreational Swimming
    2. Scuba Diving
    3. Boxing (in the ring, sparring)
    4. Boxing (punching bag)
    5. Basketball (shooting baskets)

    Answer Key

    Activity 1

    Moderate Physical Activity Vigorous Physical Activity


    Dancing Running
    Gardening Walking / climbing briskly uphill
    Brisk walking Fast Cycling
    General building tasks Heavy shoveling
    Carrying /moving moderate loads Carrying / moving heavy loads

    Activity 2

    Answers may vary.

    Activity 3

    Answers may vary.

    References

    American Academy of Pediatrics. 2021. “The FITT Plan for Physical Activity.” Accessed February 20, 2021.
    https://www.healthychildren.org/English/healthy-living/fitness/Pages/The-FITT-Plan-for-Physical-
    Activity.aspx

    “General Physical Activities Defined by Level of Intensity.” Accessed February 20, 2021.
    https://www.cdc.gov/nccdphp/dnpa/physical/pdf/pa_intensity_table_2_1.pdf

    Nierva, Renante O. 2020. Physical Education 11 (Alternative Delivery Mode) Quarter 3 – Module 4: Engages in
    MVPA - A Healthy Lifestyle, First Edition. Schools Division of Bataan: Department of Education. pp. 1-
    13.
    Disclaimer: This Learning Activity Sheet (LAS) is based from the Self-Learning Modules, Learner’s Materials, Textbooks and Teaching Guides released by
    DepEd Central Office. Furthermore, utilization of duly acknowledged external resources is purely of non-profit, for educational use and constitutes fair use.
    All Rights Reserved.
    5

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