PE and Health 12

First Quarter- Module 3

Moderate to Vigorous Physical
Activities (MVPAs)
PE AND HEALTH – Grade 12
Supplementary Learning Material
Quarter 1 – Module 3: Moderate to Vigorous Physical Activities (MVPAs)
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DEVELOPMENT TEAM OF THE MODULE

Writer: Leopoldo A. Miranda Jr.
Content Editor: Arnold S. Cabaluna
Language Editor: Ramon M. Belardo Jr.
Layout and Design Editor: Nikki S. Amistoso
Illustrator: Rachel S. Bien
Cover Layout Artist: Nemesio S. Cancan Jr., EDD
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OIC-SDS: Romela M. Cruz, CESE
CID Chief: Alyn G. Mendoza, PhDTE
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EPS-in-Charge: Rex A. Ado
EPS-LRMS: Ruby E. Baniqued, EDD

Department of Education – Schools Division Office, Mandaluyong

Office Address: Calbayog St. Highway Hills, Mandaluyong City
Telephone number: CID- 79552557
E-mail Address:sdo.mandaluyong@deped.gov.ph ● www.depedmandaluyong.org
The following are some reminders in using this module:

1. Handle this module with care. Use a separate sheet in answering the
exercises.
2. Read the directions carefully before doing each task.
3. Activities in this module can be done individually or with the help of
your teacher, home learning partner or knowledge source partner.
4. Finish this module for the intended week.
5. Return this module to the authorized person in charge of retrieval.

MELC Q 1 Week No. 3 Competency Code: PEH12FH-Ia-t-8

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.
 1

PE AND
HEALTH 12

QUARTER 1 Module No. 3 Topic: Moderate to Vigorous Physical

Activities (MVPAs)
Objective/s:
1. Awareness of one’s heart rate level into moderate or vigorous intensity; and
2. Monitor one’s physical health status.

Moderate to vigorous physical activity (MVPA) is a category of

activity intensity that has been consistently shown to benefit and/or
reduce the risk of many chronic disease states. MVPA is measured with
Metabolic Equivalents (METs).

1. Pretest

IDENTIFICATION:
Directions: Identify the pictures if it’s a Moderate or Vigorous. Write your answer on the
answer sheet.

1 2 3

4 5

MELC Q 1 Week No. 3 Competency Code: PEH12FH-Ia-t-8

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.
 2

2. Let’s Review
CROSSWORD PUZZLE:
Direction: Answer the crossword puzzle below. Write your answer on the answer sheet.

DOWN

1. This refers to how long you spend for exercise.

2. This pertains to how hard you exercise.

ACROSS

3. This refers to how often you exercise.

4. This refers to what kind of exercise you do.

3. Let’s Study

Understanding exercise Intensity

When you’re dancing, 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 basic ways to measure exercise intensity.

1. How you feel. Exercise intensity is a subjective 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?

MELC Q 1 Week No. 3 Competency Code: PEH12FH-Ia-t-8

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.
 3

2. Your heart rate. Your heart rate offers a more objective look at exercise intensity. In
general, the higher your heart rates during physic al activity, the higher the exercise
intensity.
Here are some clues to help you judge your exercise intensity.
Moderate exercise intensity - moderate activity feels somewhat hard. Here are clues that your
exercise intensity is at a moderate level:
a. Your breathing quickens, but you're not out of breath.
b. You develop a light sweat after about 10 minutes of activity.
c. You can carry on a conversation, but you can't sing.
Vigorous exercise intensity - Vigorous activity feels challenging. Here are clues that your
exercise intensity is at a vigorous level:
a. Your breathing is deep and rapid.
b. You develop a sweat after only a few minutes of activity.
c. You can't say more than a few words without pausing for breath.
Note: Overexerting yourself - Beware of pushing yourself too hard too often. If you are short
of breath, are in pain or can't work out as long as you'd planned, your exercise intensity is
probably higher than your fitness level allows. Back off a bit and build intensity gradually.

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.

The American Heart Association generally recommends a target heart rate of:
a. Moderate exercise intensity: 50% to about 70% of your maximum heart rate
b. Vigorous exercise intensity: 70% to about 85% of your maximum heart rate
If you're not fit or you're just beginning an exercise program, aim for the lower end of your
target heart rate zone. Then, gradually build up the intensity. If you're healthy and want to
exercise at a vigorous intensity, opt for the higher end of the zone.
How to determine your target heart rate zone

Use an online calculator to determine your desired target heart rate zone. Or, here's a simple
way to do the math yourself. If you're aiming for a target heart rate in the vigorous range of
70% to 85%, you can use the heart rate reserve (HRR) method to calculate it like this:

 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.
 Calculate your heart rate reserve (HRR) by subtracting your resting heart rate
from your maximum heart rate.
 Multiply your HRR by 0.7 (70%). Add your resting heart rate to this number.
 Multiply your HRR by 0.85 (85%). Add your resting heart rate to this number.
 These two numbers are your average target heart rate zone for vigorous exercise
intensity when using the HRR to calculate your heart rate. Your heart rate during
vigorous exercise should generally be between these two numbers.

MELC Q 1 Week No. 3 Competency Code: PEH12FH-Ia-t-8

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.
 4

For example, say your age is 45 and you want to figure out your target heart rate zone for
vigorous exercise using the HRR method. Follow these steps:

 First, subtract 45 from 220 to get 175 — this is your maximum heart rate.
 Next, check your resting heart rate first thing in the morning. Say its 80 beats per
minute. Calculate your HRR by subtracting 80 from 175. Your HRR is 95.
 Multiply 95 by 0.7 (70%) to get 66.5, then add your resting heart rate of 80 to get
146.5.
 Now multiply 95 by 0.85 (85%) to get 80.75, then add your resting heart rate of 80
to get 160.75.
 Your target heart rate zone for vigorous exercise is 146.5 to 160.75 beats per
minute.
Visual Computation

220
Step 1
-45 age
175 Maximum Heart Rate (MHR)

175 MHR
Step 2 -80 Resting Heart Rate (Example)
95 Heart Rate Reserve (HRR)

95 HRR
X 0.7 Multiplied by 70%
Step 3 66.6
80 Plus Resting Heart Rate
146.5 Equivalent

95 HRR
X 0.8 Multiplied by 80%
Step 4 80.75
80 Plus Resting Heart Rate
160.75 Equivalent

From
146.5 to Target Heart Rate Zone
Step 5
160.75

4. Activities

Let’s Practice

Directions: Compute/Calculate what is being asked. Write your answer on the answer sheet.
Person Age Resting Heart Rate Target Heart Rate Zone
James 17 60
Linda 21 70
Josefa 35 80
Mark 40 90
(Myself)

MELC Q 1 Week No. 3 Competency Code: PEH12FH-Ia-t-8

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.
 5

Let’s Connect

Direction: Answer the following guide questions. Write your answer on the answer sheet.

A What is MVPA?
What are the benefits of
B Physical activities?

C What is Intensity?

D What is M.E.T?

5. Test Yourself

Matching Type:
Direction: Match Column A with Column B. Write the letter only on the answer sheet.
A B
____ 1 You develop a light sweat after about 10 A Vigorous Exercise
minutes of activity. This statement is about Intensity
__.
____ 2 It is a category of activity intensity that has B Moderate Exercise
been consistently shown to benefit and/or Intensity
reduce the risk of many chronic disease
states.
____ 3 This refers to your breathing that is deep C MVPA
and rapid.
____ 4 This statement is pertaining to the level at D Maximum Heart Rate
which your heart is being exercised and
conditioned but not overworked.
____ 5 E Target Heart Rate
If your age 45 years old and subtract 45 from
Zone
220 in order to get you heart rate of 175.
What is being described in the statement?

References:
Internet:

Mayo Clinic, Exercise intensity: How to measure it,

(https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/heart-rate/faq-20057979)

Youtube.com, The Importance of Intensity in Physical Activity,

https://www.youtube.com/watch?v=OMn8Tq5Eyao

MELC Q 1 Week No. 3 Competency Code: PEH12FH-Ia-t-8

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.
 6

For inquiries or feedback, please write or call:

Department of Education – Schools Division Office-

Mandaluyong

Calbayog Street, Highway Hills, Mandaluyong City 1500

Telefax: (632) 79552557

Email Address: sdo.mandaluyong@deped.gov.ph

●www.depedmandaluyong.org

MELC Q 1 Week No. 3 Competency Code: PEH12FH-Ia-t-8

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.
MELC Q 1 Week No. 3 Competency Code: PEH12FH-Ia-t-8
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.