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Physical Education 1: Movement Enhancement

Module 7: Moderate and Vigorous Physical Activities

WHAT WILL YOU LEARN FROM THIS MODULE?

At the end of this module, you should be able to:

1. Explain the distinction between moderate and vigorous physical activities;

2. Discuss the physical activity patterns throughout the life span;
3. Rationalize the benefits of physical activities to your general well-being;
4. Perform selected physical activity routines; and
5. Calculate your body mass index.

WHAT IS THIS MODULE ALL ABOUT?

This module is designed for you to get acquainted with potential moderate and
vigorous physical activities that you can regularize to achieve your fitness goals.
Additionally, this module will educate you on how to calculate your body mass index
(BMI) to inform your decision on the type and intensity of physical activities.

Physical Activity

At the outset, physical activities are beyond exercise that includes activities
during leisure or recreation time, travel from home and going to school, or as part of
your student’s life, have expected health benefits. Exercise is a category of physical
activity that is planned, structured, repetitive, and aims to improve or maintain one or
more components of physical fitness. Physical activity can be both moderate and
vigorous intensity with the aim of improving one’s health. These activities can be
performed in a variety of intensities, ranging between light, moderate, and vigorous
intensity activity. Moderate intensity activities are defined as activities ranging between
3-<6 METs. These activities require more oxygen consumption that light activities.

Two hours and thirty minutes a week of moderate aerobic activity (performed at
a moderate level of intensity over a relatively long period of time) such as brisk walking,
swimming or mowing the lawn or 75 minutes a week of vigorous aerobic activity such
as running or aerobic dancing are highly recommended. You can also do a
combination of moderate and vigorous activity.

What is Moderate-intensity and Vigorous-intensity Physical Activity?

The intensity (magnitude of effort or energy exerted) of different forms of

physical activity varies between people. The intensity of physical activity depends on
your previous exercise experience and your relative level of fitness. This means that
you cannot just immediately do regular moderate especially vigorous physical activities
without assessing first your fitness level (done in Module 2) or consulting to medical
experts about your health status. Here are some examples that you may use as a
guide but note that these will vary between individuals.
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Moderate Intensity Physical Vigorous Intensity Physical

Activity (3-6 METs) Activity (>6METs)
Brisk walking Running
Dancing Climbing briskly on a hill
Gardening Fast cycling
Housework/chores Aerobics
Active involvement in games Competitive sports and games
Carrying or moving moderate Carrying or moving heavy loads
loads (<20kg) (>20kg)

Established Facts on Physical Inactivity

• Insufficient physical activity is one of the leading risk factors for death worldwide.

• Insufficient physical activity is a key risk factor for non-communicable diseases

such as cardiovascular diseases, cancer and diabetes.

• Globally, 1 in 4 adults is not active enough.

• More than 80% of the world's adolescent population is insufficiently physically

active.

Introducing BMI

BMI applies to most adults 18-65 years. Body Mass Index is a simple calculation
using your height and weight. To calculate your BMI, use the formula below:

2
BMI = kg/m
2
(Kg = is a person's weight in kilograms, m = is your height in meters squared)

• A BMI of ≤30 is obese

• A BMI of 25.0-29.9 is overweight
• A BMI of 18.5 to 24.9 is of healthy range or normal weight
2
• A BMI of <18.5 kg/m is underweight

Physical Activity Options and Safety Precautions

1. Strength Training. Strength training keeps your muscles toned or build them
through body building. In this training your muscles need to work against resistance.
This causes your muscles to contract, and the more muscles contract, the stronger you
get.

2. Resistance Training. Weight training is a great way to enhance your strength

and endurance. This training helps you build more muscle mass by creating small micro
tears. However, because of the danger of the training, you need to consult a doctor
before starting weight training. Resistance training can be free weights and weight
machines.

a. Free Weights. You can use free weights such as hand weights and bar bells to
work a group of muscles. Free weights sometimes require more strength than weight
machines, so you should make sure you choose a weight you can handle, and use a
spotter (a classmate or trainer).
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Physical Education 1: Movement Enhancement

b. Weight Machines. Weight machines usually work a single muscle or a smaller

group of muscles. Be sure to use extreme caution when using weight machines. Make
sure that your hands and legs do not get caught in the machine. Have a fitness trainer
show you how to use the machine.

c. Other Resistance Training. You can also use your own weight to build muscle.
Exercises such as push-ups or sit-ups use your body weight to build muscle. You can
also use resistance bands.

Safety Precaution

Be sure to talk to a fitness trainer or consult a doctor before starting weight

training. Here are some basic rules for beginners like you:

• Jog for five to ten minutes before you warm up.

• Stretch after you warm up.

• Two to three times a week for the first few weeks.

• Do not lift weights that you have to strain.

• Only work one or two different muscle groups each workout.

• Allow a day of rest for each muscle group after each workout.

• Stretch and cool down after each workout to reduce soreness afterwards.

• Pay attention to nutrition and make sure you are eating right.

• If you feel a sharp pain while exercising, stop immediately.

• Being flexible also helps reduce the chance of muscle injury. Try Yoga or Tai chi.

• Stretching can feel great, but if you do it incorrectly you can hurt yourself.

Other Physical Activities

On the days you take a break from weight training, focus on aerobic exercise
such as running, biking, swimming, or rowing. These activities enhance your
endurance that will keep you perform activities without tiring. As teenagers, you are
expected to engage in 60 minutes of vigorous physical exercise each day. Good
activities for building aerobic fitness include:

• Walking
• Slide and step aerobics
• Water aerobics or activities
• Running or jogging
• Bicycling
• Swimming

Keys to a Successful Physical Activity Program

• Build up your activity level gradually. For example, if you are inactive now and
want to begin walking regularly, you might begin slowly with a
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Physical Education 1: Movement Enhancement

10- to 15-minute walk, three times a week. As you become fit, you can
increase the sessions to every day.

• If you choose a fairly vigorous activity, begin each session slowly. Allow a
five-minute period of stretching and slow movement to give your body a chance to
"warm up." At the end of your workout, take another five minutes to "cool down" with a
slower exercise pace.

• Listen to your body. A certain amount of stiffness is normal at first. But if you
hurt a joint or pull a muscle or tendon, stop the activity for several days to avoid more
serious injury. Most minor muscle and joint problems can be relieved by rest and over-
the-counter painkillers.

• Pay attention to warning signals. While regular physical activity can strengthen
your heart, some types of activity may worsen existing heart problems. Warning signals
include sudden dizziness, cold sweat, paleness, fainting, or pain or pressure in your
upper body just after exercising. If you notice any of these signs, stop the activity and
call your doctor immediately.

• Keep at it. Unless you have to stop your regular physical activity for a health
reason, stay with it. Set small, short-term goals for yourself. If you find yourself
becoming bored, try doing the activity with a friend or family member or switch to
another activity. The health rewards of regular physical activity are well worth the effort.

Physical Activity Patterns throughout the Life Span

The intensity of different forms of physical activity varies between people. In

order to be beneficial for cardio respiratory health, all activity should be performed in
bouts of at least 10 minutes duration.

For children and adolescents aged 5-17years

• At least 60 minutes of moderate to vigorous-intensity physical activity daily.

• More than 60 minutes daily will provide additional health benefits.
• Include activities that strengthen muscle and bone, at least 3 times per week.

Adults aged 18–64 years

• At least 150 minutes of moderate-intensity physical activity throughout the week,

or do at least 75 minutes of vigorous-intensity physical activity throughout the week, or
an equivalent combination of moderate- and vigorous-intensity activity.

• Adults should increase their moderate-intensity physical activity to 300 minutes

per week, or equivalent for additional health benefits

• Muscle-strengthening activities should be done involving major muscle groups on

2 or more days a week.

Adults aged 65 years and above

• At least 150 minutes of moderate-intensity physical activity throughout the week,

or at least 75 minutes of vigorous-intensity physical activity throughout the week, or an
equivalent combination of moderate- and vigorous-intensity activity.
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• Should increase moderate-intensity physical activity to 300 minutes per week, or

equivalent for additional health benefits.

• Those with poor mobility should perform physical activity to enhance balance and
prevent falls, 3 or more days per week.
• Muscle-strengthening activities should be done involving major muscle groups, 2
or more days a week.

Benefits of Physical Activity for Young People

Appropriate practice of physical activity assists young people to:

• Develop healthy musculoskeletal tissues (i.e. bones, muscles and joints);

• Develop a healthy cardiovascular system (i.e. heart and lungs);
• Develop neuromuscular awareness (i.e. coordination and movement control);
• Maintain a healthy body weight.
• Improving control over symptoms of anxiety and depression
• Assist in the social development through opportunities for self-expression,
building self-confidence, social interaction and integration
• Avoidance of tobacco, alcohol and drug use
• Demonstrate higher academic performance at school.

Benefits of physical activity for older adults

Overall, strong evidence demonstrates that compared to less active men

and women, older adults who are physically active:

• Lower rates of all-cause mortality, coronary heart disease, high blood pressure,
stroke, type 2 diabetes, colon cancer and breast cancer, a higher level of cardio-
respiratory and muscular fitness, healthier body mass and composition.

• Higher levels of functional health, a lower risk of falling, and better cognitive
function; have reduced risk of moderate and severe functional limitations and role
limitations.

I DARE YOU

1. Calculate your BMI using the metric system

Example: Ana's weight is 16.6 kg and her height is 99.1 cm. What is Ana's BMI?

• (16.6 kg / 99.1 cm / 99.1 cm) x 10,000 = 16.9

Your turn

• ________________________________________________________________

1.1 What does your BMI reflect about your current health status?
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2. The following are data gathered from the World Health Organization (WHO). What do
these data imply? Explain the probable reasons on the decline of physical activities of
people. Contextualize your discussion in the Philippine setting.

• 23% of adults aged 18 and over were not active enough in 2010 (men 20% and
women 27%) and consistently growing.
• 81% of adolescents aged 11-17 years were insufficiently physically active in
2010 and consistently growing. Adolescent girls were less active than adolescent boys,
with 84% vs. 78%.
• In high-income countries, 26% of men and 35% of women were insufficiently
physically active, as compared to 12% of men and 24% of women in low-income
countries.

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BOTTOM LINE

1. From a regular student’s or working student’s point of view, how will you maintain a
physically active lifestyle?

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