Senior High School

Core

Republic of the Philippines

Department of Education
Region I
SCHOOLS DIVISION OF ILOCOS NORTE

Physical
Education and
Health 12
Quarter 3 – Module 3:
Moderate to Vigorous Physical
Activities (Aquatics and
Mountaineering)

SDOIN_Core_PEH12_Q3_Module3
Physical Education and Health 12
Crafting-Resources-for-Accessible-and-Flexible-Teaching (CRAFT)
Quarter 3 – Module 3: Moderate to Vigorous Physical Activities
First Edition, 2023
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Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand
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use these materials from their respective copyright owners. The publisher and
authors do not represent nor claim ownership over them.

Published by the Department of Education

Secretary: Sara Z. Duterte
Undersecretary: Gina O. Gonong

Development Team of the Module

Writers: Raffy A. Tagavilla

Editor: Marco Felino C. Macaspac
Reviewers: Zyrill Ianna Pauline D. Pe Be Nito, Rafael C. Simeon
Illustrators: Raffy A. Tagavilla
Layout Artist: Raffy A. Tagavilla
Management Team: Donato D. Balderas
Joye D. Madalipay
Ursino C. Pascua
Jenetrix T. Tumaneng
Gene A. Reginaldo

Division Design & Layout Artist: Jannibal A. Lojero, Rey L. Miguel

Printed in the Philippines by ______________________________

Schools Division of Ilocos Norte
Office Address: Brgy. 7B, Giron Street, Laoag City, Ilocos Norte
Telefax: (077) 771-0960
Telephone No.: (077) 770-5963, (077) 600-2605
E-mail Address: [email protected]
 Senior High School

Physical
Education and
Health 12
Quarter 3 – Module 3:
Moderate to Vigorous Physical
Activities (Aquatics and
Mountaineering)

MELC: Engage in moderate to vigorous physical activities

(MVPAs) for at least 60 minutes most days of the week in
a variety of setting in and out of school.
(PEH12FH-Ia-t-7)

Prepared by:

RAFFY A. TAGAVILLA
SHS Teacher II
Ilocos Norte Agricultural College
Introductory Message
This Contextualized Learning Module (CLM) is prepared so that you, our
dear learners, can continue your studies and learn while at home. Activities,
questions, directions, exercises, and discussions are carefully stated for you to
understand each lesson with ease.
This CLM is composed of different parts. Each part shall guide you step-by-
step as you discover and understand the lesson prepared for you.
Pre-test is provided to measure your prior knowledge on the lesson. This will
show you if you need to proceed in completing this module or if you need to ask
your facilitator or your teacher’s assistance for better understanding of the lesson.
At the end of this module, you need to answer the post-test to self-check your
learning. Answer keys are provided for all activities and tests. We trust that you
will be honest in using them.
In addition to the material in the main text, Notes to the Teacher is also
provided to our facilitators and parents for strategies and reminders on how they
can best help you in your home-based learning.
Please use this module with care. Do not put unnecessary marks on any
part of this CLM. Use a separate sheet of paper in answering the exercises and
tests. Likewise, read the instructions carefully before performing each task.
If you have any question in using this CLM or any difficulty in answering the
tasks in this module, do not hesitate to consult your teacher or facilitator.
Thank you.
 What I Need to Know

This module was designed and written with you in mind. It is here to help
you master the nature of Physical Education and Health. The scope of this module
permits it to be used in many different learning situations. The language used
recognizes the diverse vocabulary level of students. The lessons are arranged to
follow the standard sequence of the course. But the order in which you read them
can be changed to correspond with the textbook you are now using.

The module is divided into three lessons, namely:

● Lesson 1 – Engage in moderate to vigorous physical activities.

After going through this module, you are expected to:

1. explain the importance of aquatics as a form of MVPA;

2. differentiate moderate intensity and vigorous intensity;
3. identify Aquatic and Mountaineering activities that can boost fitness.

What I Know

ACTIVITY 1. PRE-TEST.
Directions: Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.

1. What type of physical activity best describes when you gasp or pant that
results to a harder breathing, and gets your heart beating faster compared to
when you are at rest?
a. Aerobics c. Swimming
b. Aerobic Exercise d. Zumba

2. What HRF component of the body supplies oxygen in the body during
continuous and prolonged physical activities such as swimming and diving?
a. Body Composition c. Flexibility
b. Cardiovascular Endurance d. Muscular Endurances

1 SDOIN_Core_PEH3_Q1_Module3
3. Averagely, how long can the body hold in doing the static stretching?
a. Up to 20 seconds c. Up to 45 seconds
b. Up to 35 seconds d. Up to 50 seconds

4. Which of the following does show a sedentary lifestyle?

a. Boating c. doing a cross stitch
b. brisk walking d. texting a friend

5. Which is an example of vigorous physical activity?

a. ball dribbling c. jog in place
b. calf stretching d. joining a triathlon.

6. In performing 50- meters freestyle swimming, what skill related component

is required?
a. agility c. coordination
b. cardio endurance d. speed

7. Which of the following can be obtained from the left or right wrist with light
pressure from the tips of the pointer and middle fingers?
a. Apex c. Radial
b. Carotid d. Temporal

8. Which refers to repeated practice of a skill or activity that eventually leads to

the body getting used to doing it and makes the muscles perform it with
ease?
a. Adaptation c. Progression
b. Overload d. Specificity

9. What percentage of the maximum heart rate should be the target in

performing moderate-intensity physical activity?
a. between 64% and 76% c. between 64% and 90%
b. between 64% and 80% d. between 64% and 95%

10.What type of training alternates the use of muscle groups depending on the
body part being targeted?
a. Circuit training c. Workout training
b. Resistance training d. Yoga training

Lesso
n Moderate to Vigorous
Physical Activities
1

2 SDOIN_Core_PEH3_Q1_Module3
 What’s In

Physical activity and exercise can be effective treatment strategies for

symptoms of both depression, anxiety and/or other types of diseases especially in
times of crisis like pandemic where most people stay at home and doing nothing.
But each day is a new opportunity to engage in physical activity and exercise
that can bring short and long-term benefits for mood, sleep, and physical health.
Consistency and sustained motivation may be enhanced by peer support, family
support, or electronic platforms offering exercise programs.
The benefits of physical activity and exercise have been demonstrated across
the lifespan. We are meant to move and many of our body’s systems work better
when we are consistently physically active.

ACTIVITY 2. PICTURE ANALYSIS.

Direction: Check out the given images and try to analyze the picture in
terms of intensity then answer the questions that follows.

3 SDOIN_Core_PEH3_Q1_Module3
 After assessing the pictures, answer the following briefly.
1. Describe briefly what is being performed on the pictures.
Picture A:
Picture B:
Picture C:
Picture D:

2. If you are given the chance to perform these various physical activities,
which of the following you think uses more power and intensity when
performed? Why?

3. In your own words, which of these pictures uses minimal usage of power and
energy when it is being performed? Why?

Note the Teachers

The teacher must consider4 the prerequisite skills needed in
SDOIN_Core_PEH3_Q1_Module3
the development of this competency including the schema or
background knowledge which may reinforce learning. This module
will help the learners bridge the gap of learning to attain mastery
 What is New

LITERACY READING.

“AQUATICS and MOUNTAINEERING”

AQUATICS

Aquatic Fitness is defined as activities performed in the water that promotes

and enhances physical and mental fitness. Aquatic Fitness is typically performed in
a vertical position in shallow and/or deep water. The water’s unique properties
allow to provide an environment for people of all abilities. Buoyancy creates a
reduced impact exercise alternative that is easy on the joints, while the water’s
resistance challenges the muscles.

Water lends itself to a well-balanced workout that improves all major

components of physical fitness - aerobic training, muscular strength and
endurance, flexibility, and body composition. These are some examples of activities
we can performed in Aquatics:

A. Water polo- a sport played in a

pool with two teams of seven
opposing players who attempt to
score points at the opposite goal
using a ball.

5 SDOIN_Core_PEH3_Q1_Module3
B. Diving- a sport consisting of
executing simple to complex dives
into the water from a platform or a
springboard.

C. Swimming- a sport consisting of

swimming a defined distance (which
varies depending on the four
recognized stroke categories) as
quickly as possible.

D. Sailing- a sport navigation practiced on a sailboat. There are several

classes of sailboats and various
types of competitions such as
regattas and transoceanic races.

E. Kayaking- a sport of traveling in a

canoe or kayak in water ranging
from calm to turbulent in a river or
man-made course.

F. Water skiing- a water activity in which the skier is towed by a

motorboat and glides on the surface of
the water on one or two skis; there are
several disciplines, including jumping,
slalom, and figures.

6 SDOIN_Core_PEH3_Q1_Module3
 G. Surfing- a sport activity consisting
of riding the side of a breaking
wave on a surfboard.

H. Scuba diving- a water sport consisting of descending underwater and

swimming around; it can be done
holding one’s breath or with scuba
gear.

MOUNTANEERING.

Mountaineering,
also called mountain
climbing, is a physical
activity of attaining, or
attempting to attain
high points in
mountainous regions,
mainly for the pleasure
of climbing.

Mountaineering
is the activity of hill
climbing, hiking,
backpacking, and
climbing mountains.

Mountaineering differs from other outdoor physical activities. For most

climbers, the pleasures of mountaineering lie not only in the “conquest” of a peak
but also in the physical and spiritual satisfactions brought about through intense
personal effort, ever-increasing proficiency, and contact with natural grandeur.

While mountaineering began as an attempt to reach the highest point of

unclimbed mountains most mountaineering activities now fall within specialized
areas:

● rock-craft such as scrambling, rock climbing and sport climbing.

● snow-craft such as snow ascents, mixed climbing, and ice climbing.

7 SDOIN_Core_PEH3_Q1_Module3
 ● skiing such as alpine and Nordic ski mountaineering.
In the Philippines, since there is
no presence of snow, climbers often use
Traditional Mountain and rock
climbing as shown in the pictures
below. Traditional mountain climbing is
also called “Trekking” or “Hiking”. This
only requires a leader to place his own
protection using temporary anchors to
add a degree of safety to the physical
activity.

What is It

LITERACY READING.

Physical activity and exercise can be effective treatment strategies for

symptoms of both depression, anxiety and/or other types of diseases especially in
times of crisis like pandemic where most people stay at home and doing nothing.

But each day is a new opportunity to engage in physical activity and exercise
that can bring short and long-term benefits for mood, sleep, and physical health.
Consistency and sustained motivation may be enhanced by peer support, family
support, or electronic platforms offering exercise programs.

The benefits of physical activity and exercise have been demonstrated across
the lifespan. We are meant to move and many of our body’s systems work better
when we are consistently physically active.

Health benefits of Moderate to Vigorous Physical Activity (MVPA):

● Aquatics is a great workout because you need to move your whole body
against the resistance of the water.
● Mountaineering develops our muscular strength and endurance as we move
our body when hiking or trekking.
● It keeps your heart rate up but takes some of the impact stress off your
body.
● It builds endurance, muscle strength and cardiovascular fitness.

8 SDOIN_Core_PEH3_Q1_Module3
 ● It helps maintain a healthy weight, healthy heart, and lungs.

● It tones muscles and builds strength and alleviates stress.

● It provides an all-over body workout, as nearly all your muscles are used
during swimming.

What’s More

ACTIVITY 3. HALO-HALO.
Direction: In column A are jumbled letters associated to aquatics and
mountaineering recreational activities. Rearrange the letters to form the correct
word in column B then classify them according to aquatics and mountaineering in
column C. Write your answer in your answer sheet.

A B C
1. BUCSA GNIVID
2. GNGIRSUF
3. TAWRE KSINGI
4. NGIHKI
5. WSMIMING
6. KKIGNETR
7. SIILGNA
8. VIDGNI
9. KNORSENGIL
10.KCPACKABNIG
11.TAWRE LOPO
12.IVCAGN
13.OKRC BNGILICM
14.ILHL MILCINGB
15.YAKAKGNI

9 SDOIN_Core_PEH3_Q1_Module3
 What I have Learned

Increasing MVPA in physical activities has the greatest potential for

increasing health benefits for most people 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.

Activity-focused physical activity can contribute to improved academic

performance, improved attendance, and positive behavior. Increasing MVPA in
physical activities provides more opportunities to meet other goals such as motor
development, increased fitness, skill enhancement and positive social interactions.

ACTIVITY 4. DEEP IN ME!

Direction: Fill in the statement to make a compete thought about your
understanding on moderate to vigorous activities related to aquatics and
mountaineering.
1. In this lesson, I learned about

.
2. Engaging in moderate to vigorous physical activity can

.
3. As a student, it is important for me to be

What I Can Do

ACTIVITY 5. PERFORMANCE TASK. “UPHILL! DOWNHILL!”

Most aquatic and mountaineering physical activity nowadays are being
performed with a purpose. Adapted to this purpose in the “Environmental
Awareness Program”.
Environmental Awareness programs are being integrated to these activities
to make it very significant aside from Skill-related and Health-related components
we acquire from it.

10 SDOIN_Core_PEH3_Q1_Module3
 Now, it is your time to shine - your time to be an advocate of Environmental
Awareness while doing Aquatic and Mountaineering physical activity.
1. Locate or find a body of water (sea, river, lake etc.) that is near to your
house and do a simple trekking or hiking.
2. When you arrived at your destination, do any Environmental
Awareness Activity such as clean-up drive, tree planting, or any
activity related to Environmental Awareness.
3. Take photos and videos of your Hiking/Trekking cum Environmental
Awareness Campaign and make a Photo collage.
4. You can use any editing apps like Canva, Adobe, Photo Editor, or
PhotoGrid in crafting your Environmental Awareness Campaign.

Assessment

ACTIVITY 6. POST TEST.

Direction: Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.
1. Which of the following defines as any activities performed in water that can
promote and enhance physical and mental fitness?
a. Aquatics c. Water Skiing
b. Kayaking d. Rowing

2. What water activity is being describe as a sport consisting of executing

simple to complex dives into the water from a platform or a springboard?
a. Parasailing c. Diving
b. Canoeing d. Snorkeling

3. Which sport activity describes of traveling in a canoe or kayak in water

ranging from calm to turbulent in a river or man-made course?
a. Surfing c. Swimming
b. Kayaking d. Sailing

4. Which water activity consists of a descending underwater and swimming

around that can be done holding one’s breath or with scuba gear?
a. Canoeing c. Wind Surfing
b. Diving d. Scuba Diving

5. Which of the following is typically performed in a vertical position in shallow

and/or deep water that uses buoyancy of the whole body?
a. Swimming c. Snorkeling
b. Jet Skiing d. Parasailing

11 SDOIN_Core_PEH3_Q1_Module3
 6. What type of stretching is most often recommended for general fitness
because it involves slowly stretching into a position and holding for 10 to 30
seconds before slowly releasing the stretch?
a. Ballistic c. Passive
b. Dynamic d. Static

7. What exercise uses muscle strength in a coordinated manner to stabilize

movements and reduce the risk of injuries?
a. Balance exercise c. Muscle exercise
b. Flexibility exercise d. Warm up exercise

8. Which is NOT included in the preparations before doing any aquatic activity?
a. Look for a place for stretching.
b. Wear a dress that is absorbent.
c. Find a place where there is enough ventilation.
d. Prepare a music that will motivate you to work out.

9. What is the advisable number of minutes and days to work out per week?
a. 20 to 30 min. 2X a week c. 30 to 60 min. 3X a week
b. 30 to 45 min. 3 X a week d. 60 to 2 hrs. 1x a week

10.What physical activity measures the amount of weight that one can lift at
one time?
a. Aerobic exercise c. Muscular endurance
b. Balance exercise d. Muscular strength

Additional Activities

ACTIVITY 7. STILL ON UPHILL! DOWNHILL!

To document your progress in Physical Education and Health 12- MELC
#03, upload the Photo Collage in Activity 5 to available social media platforms like
Facebook , Instagram , and Twitter and use the #PEH12MELC3 as our official
hashtag to let the world know that in Hiking we can accomplish so much! Lastly,
observe personal safety and health protocols during the activity.

12 SDOIN_Core_PEH3_Q1_Module3
References
Government of the Philippines, Department of Education. 2016. Physical
Education and Health: Teacher’s Guide.

Government of the Philippines, Department of Education. 2013. Curriculum

Guide: Physical Education and Health

Department of Education. "K To 12 Most Essential Learning Competencies with

Corresponding CG Codes". Pasig City: Department of Education Central
Office, 2020.

https://www.deped.gov.ph/2019/12/09/december-9-2019-do-034-s-2019-
revised-physical-fitness-test-manual/

https://commons.deped.gov.ph/K-to-12-MELCS-with-CG-Codes.pdf

13 SDOIN_Core_PEH3_Q1_Module3
 For inquiries and feedback, please write or call:

Schools Division of Ilocos Norte – Curriculum Implementation Division

Learning Resource Management Section (SDOIN-CID LRMS)

Office Address : Brgy. 7B, Giron Street, Laoag City, Ilocos Norte
Telefax : (077) 771-0960
Telephone No. : (077) 770-5963, (077) 600-2605
E-mail Address : [email protected]
Feedback link: : https://bit.ly/sdoin-clm-feedbacksystem

14 SDOIN_Core_PEH3_Q1_Module3