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PHYSICAL EDUCATION AND HEALTH

QUARTER 1 – MODULE 3:
MODERATE-INTENSITY AND VIGOROUS-INTENSITY PHYSICAL ACTIVITY

POLYTECHNIC COLLEGE OF BOTOLAN · BOTOLAN, ZAMBALES

SENIOR HIGH SCHOOL DEPARTMENT

 Republic of the Philippines
POLYTECHNIC COLLEGE OF BOTOLAN
(Formerly Botolan Community College)
Botolan, Zambales
E-mail: [email protected]
Website: www.pcbzambales.com
Mobile Number: 0949-155-1331

GENERAL INSTRUCTIONS:
1. Do not write anything on the module.
2. Read the directions carefully.
3. Perform the activities as suggested.
4. Answer all the activities/exercises.
5. Write your answers on the answer sheet provided on pages 8-10.
6. Add additional sheet for your answers if necessary.

I. LEARNING OBJECTIVES:

1. Identify moderate-intensity and vigorous-intensity physical activities.

2. Perform moderate to vigorous physical activities following the designed fitness plan.
3. Show honesty and willingness in evaluating one’s fitness.

II. REVIEW

 What is Intensity Physical Activity?

Intensity refers to the rate at which the activity is being performed or the magnitude of the effort required to perform
an activity or exercise. It can be thought of "How hard a person works to do the activity". The intensity of different forms of
physical activity varies between people. The intensity of physical activity depends on an individual’s previous exercise
experience and their relative level of fitness.

 What did you observe about the picture? Can you tell what they are doing?

Source
https://www.quora.com/What-would-be-the-benefits-of-walking-1-30-to-2-00-hours-daily
https://www.hsph.harvard.edu/obesity-prevention-source/moderate-and-vigorous-physical-activity/

III. LESSON PROPER:

MODERATE-INTENSITY AND VIGOROUS-INTENSITY PHYSICAL ACTIVITY

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.

Module 3 ‖ Page 2
 Republic of the Philippines
POLYTECHNIC COLLEGE OF BOTOLAN
(Formerly Botolan Community College)
Botolan, Zambales
E-mail: [email protected]
Website: www.pcbzambales.com
Mobile Number: 0949-155-1331

Source:
https://www.who.int/dietphysicalactivity/physical_activity_intensity/en/

Metabolic Equivalents (METs) are commonly used to express the intensity of physical activities. MET is the ratio
of a person's working metabolic rate relative to their resting metabolic rate. One MET is defined as the energy cost of sitting
quietly and is equivalent to a caloric consumption of 1kcal/kg/hour. It is estimated that compared with sitting quietly, a person's
caloric consumption is three to six times higher when being moderately active (3-6 METs) and more than six times higher
when being vigorously active (>6 METs).

Why is participating in moderate to vigorous physical activity important?

Increasing MVPA in PE 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 diseases.

RESTING HEART RATE

Your resting heart rate (RHR) is the number of times your heart beats per minute (bpm) while at complete rest. It
is an indicator of your physical fitness. Your resting heart rate will decrease as your heart becomes stronger through aerobic
exercise training. Subtract your age from 220 to get your maximum heart rate. Calculate your resting heart rate by counting
how many times your heart beats per minute when you are at rest, such as first thing in the morning. It's usually somewhere
between 60 and 100 beats per minute for the average adult.

EXERCISE HEART RATE

This specific type of exercise gets your heart beating fast for several minutes at a time. Target heart
rate is defined as the minimum number of heartbeats in a given amount of time in order to reach the level of exertion
necessary for cardiovascular fitness, specific to a person's age, gender, or physical fitness you can calculate your
maximum heart rate by subtracting your age from 220. For example, if you're 45 years old, subtract 45 from 220 to get a
maximum heart rate of 175. This is the average maximum number of times your heart should beat per minute
during exercise.

HEART RATE RECOVERY

Heart rate recovery (HRR) is commonly defined as the decrease of heart rate at 1 minute after cessation of
exercise and is an important predictor of all‐cause mortality and death associated with coronary artery disease. Subtract your
2-minute heart rate from the heart rate you took immediately after exercising. The faster your heart rate recovers (or slows
down) the fitter and healthier your heart. If the difference between the two numbers is: Less than 22: Your biological age is
slightly older than your calendar age.

Module 3 ‖ Page 3
 Republic of the Philippines
POLYTECHNIC COLLEGE OF BOTOLAN
(Formerly Botolan Community College)
Botolan, Zambales
E-mail: [email protected]
Website: www.pcbzambales.com
Mobile Number: 0949-155-1331

Source:
https://www.pinterest.ph/pin/343821752797798761/

ACTIVITY 1: Exercise for Fitness

Direction: Perform the physical activities in your Physical Fitness Plan. Wear proper clothing when performing the exercise.
Follow personal protocol to avoid dehydration. And to keep track of your engagement in the physical activities, record your
result in the table shown below. Submit the result at the end of the week.

Name: __________________________________ Date: ___________________

Year/Section: ____________________________

MY DAILY FITNESS RECORD

Schedule Resting Heart Rate Exercise Heart Rate Recovery Rate Remarks
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7

IV. SUMMARY:

Module 3 ‖ Page 4
 Republic of the Philippines
POLYTECHNIC COLLEGE OF BOTOLAN
(Formerly Botolan Community College)
Botolan, Zambales
E-mail: [email protected]
Website: www.pcbzambales.com
Mobile Number: 0949-155-1331

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

Resting heart rate

Your resting heart rate (RHR) is the number of times your heart beats per minute (bpm) while at complete rest. It
is an indicator of your physical fitness. Your resting heart rate will decrease as your heart becomes stronger through aerobic
exercise training.

Exercise heart rate

This specific type of exercise gets your heart beating fast for several minutes at a time. Target heart
rate is defined as the minimum number of heartbeats in a given amount of time in order to reach the level of exertion
necessary for cardiovascular fitness, specific to a person's age, gender, or physical fitness

Heart rate recovery

Heart rate recovery (HRR) is commonly defined as the decrease of heart rate at 1 minute after cessation of
exercise and is an important predictor of all‐cause mortality and death associated with coronary artery disease.

V. GENERALIZATION:

Guide Questions:

1. What are moderate-intensity physical activities?

2. What are vigorous-intensity physical activities?

Application:

1. Perform the physical activities in your Physical Fitness Plan in Activity 1.

2. Perform Zumba Dance “MOVE WITH ENERGY (LIVE LOVE PARTY, DANCE FITNESS)” Video and save. Send to
your subject teacher via FB Group, messenger or email at [email protected]

Note: Please wear your P.E. uniform or any P.E attire. No effects and clear background only.

VI. REFERENCES:

Callo, L. F., Dajime, P. F., 2016. Physical Education and Health (Volume 1). First Edition, Rex Book Store, Inc., Sampaloc,
Manila.
Cawan, Kriza Gia R., 2016. Physical Education and Health. Diwa Learning System, Makati City.
Department of Education: 2012. K to 12 Curriculum Guide: Health Education. Pasig City.
Gialogo, R. C., et.al. 2016. Fit for Life. Phoenix Publishing House, Inc. Quezon City.
Urbiztondo, S. M., et.al. 2016. Health-Optimizing Physical Education 1: Fitness, Vibal Group, Inc, Quezon City

Prepared by:

EUGENE P. ENCARNACION
Subject Teacher

Reviewed by:

MYRNA S. PANGAN
SHS Program Coordinator

Module 3 ‖ Page 5