Target

Health experts suggest that children and youth take part in at least 60 minutes of physical activity every day and that a range of such activities be offered to them to guarantee that, they enjoy doing it.

This module explains the difference between intensity levels and its importance to the current Physical Activity Guidelines for teenagers.

After going through this module, you are expected to:

1. 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-IIa-t-8);

2. perform varied intensity of physical activities from light – vigorous physical activities; and

3. value the importance of engaging into various activities with different levels of intensity.

PRE-TEST

Direction: Group the following recreational activities according to level of intensity/exertion. Use the table below (30 points)

1. Back packing	11. Fast cycling	21. Moderate dancing
2. Boating	12. Fast swimming	22. Preparing food
3. Boxing	13. Fishing	25. Sitting
4. Brisk walking 3-4 mph	14. Floating	23. Window-shopping
5. Bicycling less than 5 mph	15. Heavy shoveling	24. Running
6. Bicycling more than 5 mph	16. High Impact Aerobics	26. Stretching
7. Carrying heavy loads	17. Horseback riding	27. Traditional hunting
8. Canoeing	18. Household chores	28. Walking/climbing briskly up a hill
9. Competitive Basketball	19. Lawn Tennis	29. Walking domestic Animals
10. Dancing slowly	20. Low impact aerobics	30. Washing the dishes

Light Activity	Moderate Activity	Vigorous Activity
1.	1.	1.
2.	2.	2.
3.	3.	3.
4.	4.	4.
5.	5.	5.
6.	6.	6.
7.	7.	7.
8.	8.	8.
9.	9.	9.
10.	10.	10.

Direction: Reflect on your daily activities and write them down on the table below. Classify the level of intensity exerted on each activity. (15 points)

Light Activity less than 3.0 METS (less than 3.5 calories per minute)	Moderate Activity approximately 3-6 METS (3.5 – 7 calories per minute)	Vigorous Activity Greater than 6 METS (more than 7 calories per minute)
Give examples of light intensity activities:	Give examples of moderate intensity activities:	Give examples of vigorous intensity activities:
Example: Casual walking	Gardening	Fast cycling
1.	1.	1.
2.	2.	2.
3.	3.	3.
4.	4.	4.
5.	5.	5.

Activity II: LET’S DO IT!

A. Direction: List all the activities that you engage in over a 24-hour period. Use the table/chart to indicate the type of activity, the time spent doing the activity, and its intensity.

Type of Activity (Cardiorespiratory endurance)	Time being active ( should be 20 minutes continues)	Intensity (Light, moderate vigorous)	,
Example : walking	10 minutes	Light
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

B. Reflection:

1. How much time do you spend using the computer, cellphone etc. in one day?

____________________________________________________________________ 2. What are the benefits you get when you engage in physical activities?

____________________________________________________________________ ____________________________________________________________________

3. Is it important to practice different intensity levels of physical activity? Why?

_____________________________________________________________________ _____________________________________________________________________

RUBRICS- Activity A
1.Met the Objective of the task	________/5
2.Completed the activity with accuracy	________/5
Rubric -Journal
1.Ideas and content	________/5
2.Personal Reflection	________/5
Total:	_________/20

Discover Intensity of 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"

Moderate-intensity physical activity

On a range comparative to an individual’s personal ability moderateintensity physical activity is typically a five or six on a scale of 10.

As a rule of thumb, if you are doing moderate-intensity activity, you can talk, but would not be able to sing your much-loved song through the activity. You are working hard enough to increase your heart rate.

Vigorous-intensity physical activity

On a level comparative to an individual’s personal ability, vigorousintensity physical activity is usually a seven or eight on a scale of 10.

If you are doing vigorous-intensity activity, you will not be able to speak more than a few words without recess for an inhalation. Your heart rate has gone up moderately.

Moderate to Vigorous-intensity physical activity (MVPA)

MVPA is a mixture of moderate and vigorous-intensity activity.

The intensity of different sorts of physical activity changes among people. It varies in an individual’s preceding training experience and their relative level of fitness. The examples provided below serve only as a guide and will vary among individuals:

Metabolic Equivalents (METs) are generally used to express the intensity of physical activities.

MET is the ratio of an individual’s working metabolic rate in relation to their inactive metabolic rate.

One MET is described as the energy cost of sitting quietly and is equivalent to a caloric consumption of 1kcal/kg/hour. It is estimation that matched up with sitting quietly, an individual’s caloric consumption is three to six times higher when being moderately active which is about 3-6 METs and more than six times higher when being vigorously active.

There are two types of vigorous physical activity: vigorous aerobics and vigorous sport and recreation. Activities included in this type are more vigorous (requiring 7 METs or more) than the moderate activities (which require 4 to 7 METs) and are especially good for building cardio-respiratory endurance.

Rating of Perceived Exertion (RPE)

DEFINITION: RPE stands for rate of perceived exertion, which is the numeric estimate of someone's exercise intensity. The ratings were originally based on those in the Borg scale, a way to measure how hard you're exercising, which ranges from six (no exertion) to 20 (extremely hard).

Today, most people use a modified RPE scale that ranges from zero (resting) to 10 (pushing as hard as you can). To figure out RPE at any point during a workout, consider the effort it takes to talk, how hard it is to continue at your current intensity, the pace of your heart, and your breathing.

Who it can benefit: Science has shown benefit in both novice and experienced lifters, but experienced lifters tend to benefit more (as they have a higher training age).

How to use it: The ratings go from 1-10, 1 being absolutely no effort, 10 being your maximum. It’s important to develop what these numbers mean to you. Often they’re very similar among coaches and athletes, but they can vary a little. The below numbers are my interpretation and often are similar with other coaches in the strength world.

10 – At your max, you have no more reps

9 – There’s another rep in the tank, but it’s a grind

8 – You’re beginning to hit your 2-4 rep stride

7 – Often the weight that can be moved with power, but still facilitate strength (5-7ish reps)

6 – Weight that can moved quick and utilized with speed work (+/- 8 reps pending on speed/training goal)

5 – This weight that can be used as warmup and prep for heavier weights 4 & below – Lightweight that can be used for mobility, recovery, and form emphasis

Explore

Activity I: MY MVPA HEART RATE ZONE

Direction: Estimate your predicted maximum heart rate for moderate to vigorous intensity (MVPA) by following the steps below.

1. Exercise within the moderate to vigorous heart rate zones (% of Maximum Heart Rate)

2. Know your Heart Rate Zones (% of Maximum Heart Rate ) for MVPA.

LIGHT 57% - 63% of Maximum Heart

Rate

MODERATE 64% -

75% of Maximum

Heart Rate

VIGOROUS 76% -

95% of Maximum

Heart Rate

3. For you to attain MVPA, you should reach at least 64% of your maximum heart rate.

64% x Maximum Heart Rate = MPVA

4. Use the formula below to estimate your age-predicted Maximum Heart Rate

220 – Your Age = Maximum Heart Rate

5. Calculate the estimated Light to Vigorous-intensity Maximum Heart Rate of the following individuals that are of the ages 26, 45, and 65 years old. Light intensity max HR is done for you.

	25 Years old	45 Years old	65 Years old
Light (57 – 63% max HR)	111 - 123	99 -111	88 - 98
Moderate (64 – 75% max HR)
VIGOROUS (76 – 95% max HR)

6. Calculate your estimated Light to Vigorous-intensity maximum heart rate based on your age.

Age:______________	Maximal Heart Rate
Light (57 – 63% max HR)
Moderate (64 – 75% max HR)
VIGOROUS (76 – 95% max HR)
RUBRIC- MVPA Heart Rate Zone
Met the objectives of the task		______/5
Completion(Task is 100% complete		______/5

Accuracy (all information is correct)		______/5
Calculated Maimal Heart Rate		______/5
Total:		______/20

Activity II. MY TARGET HEART RATE

Direction: Perform one activity at a time and supply the information being asked in the activity

A. Compute your Target Heart Rate Range in 4 steps. Fill in the blanks below. An example written in red will show you how to compute your Target Heart Rate. Keep in mind your Resting Heart Rate.

1. Get the Maximum Heart Rate.	SAMPLE: Age: 15
MHR = 220-______________	MHR= 220-15
(your age) MHR = _____________ 2. Determine the Heart Rate Reserve.	MHR 205
HRR = MHR – ________________	SAMPLE: RHR: 60
(Resting Heart Rate) (*Please refer to Self-testing activities)	HRR = 205 - 60
HRR= _____________ 3. Take 60% and 80% of the HRR	HRR 145
a. 60% x HRR = _____________ SAMPLE: 60% x 145 = 87 b. 80% x HRR =_____________ SAMPLE: 80% x 145 = 116

4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate (THR) range.

a. 87 (60% x HRR) + 60 (RHR) = 147 beats per minute (THR)

a. _____ (60% x HRR) + _____ (RHR) = _______ beats per minute (THR)

b. 116 (80% x HRR) + 60 (RHR) = 176 beats per minute (THR)

b. _____ (80% x HRR) + _____ (RHR) = _______ beats per minute (THR)

Therefore, your target heart rate range is 147 to 176 beats per minute. (4.a)

(4.b)

Therefore, my target heart rate range is_______ to ______ beats per minute.

When performing physical activities, your heart rate is within the normal range. Therefore, you must select moderate – vigorous activities that will make your heart pump within the THR range of from (147 to 176 bpm) _______ to ______ bpm.

RUBRICS-
Met the objectives of the task	____________/5
Completion(Task is 100% complete)	____________/5
Accuracy (entries were carefully computed and analyzed)	___________/10
Total:	___________/20

ACTIVITY III: I‘M INTENSE!

Direction: A. Perform one activity at a time and supply the information by filling out the table.

Describe the activity based on the following:	Walking around for 5 minutes	Brisk walking for 6 minutes	Jogging for 5 minutes
How are you feeling?
How is your breathing?
How is your sweat?
How is your talking ability?

B. Analysis: Which among the three (walking around for 5 minutes, brisk walking 6 minutes , Jogging 5 minutes) is considered:

1.) Light activity:

____________________________________________________________

Justification:______________________________________________________________ ______________________________________________________________ 2.) Moderate Activity:

_____________________________________________________________________

Justification:______________________________________________________________ _______________________________________________________________ 3.) Vigorous Activity:

_____________________________________________________________________

Justification:______________________________________________________________

_______________________________________________________________

RUBRICS-
Met the objectives of the task	__________/5
Completion(Task is 100% complete)	__________/5
Accuracy (all information is correct)	__________/5
Depth Reflection	__________/5
Total:	_________/20

ACTIVITY IV: MY TARGET HEART RATE

A. Determine your weakest and strongest components. Refer to the results obtained during your resent self-testing activities. Rank them by writing 1- 4, where 1 is the weakest.

__________ Cardiovascular Endurance (3-min step test)

__________ Muscular strength and endurance of arm (push-up/flexed)

__________ Muscular strength and endurance of abdominal (curl-up)

__________ Flexibility of the hamstring muscles (hamstring & hip flexor test)

__________ Flexibility of the shoulder muscles and joints (zipper test)

B. If you are going to design your work plan, what component (weakest or strongest) should be your top priority? Why?

__________________________________________________________________

RUBRICS- Fitness log
Met the objectives of the task	_______/5
Completion(Task is 100% complete	_______/5
Depth Reflection	_______/5
Total:	______/15

Deepen

Assessments I: WORK YOUR PLAN

Direction: Following the table given below, select

activities/exercises guided

by both the Principles of Exercise and the F.I.T.T. goals to design your own fitness plan.

	FITT Goals	Frequency	Intensity	Type		Time
	Parts of the Fitness Plan	(Indicate days of the week)	(Light, Moderate or Vigorous)	(Form of exercises, selected physical activities)		(Total fitness plan not less than 60 minutes)
	Warm-up
	Work-out			Prioritize your weakest component based on data from the last activity: a._______________ Activity/Exercise
				b. _______________ Activity/Exercises
				c.________________ Activity/Exercises
				d. ______________ Activity/Exercises
				e. _______________ Activity/Exercises
	Cool-down
RUBRICS-Fitness workout log
Met the Objective of the task					_________/5
Created plan for improvement					_________/5
Accuracy of entry in the log					_________/5
Completed the workout log					_________/5
Total					_________/20

Assessment II: PHYSICAL ACTIVITY LOG

Direction: A. Fill out the table below based on the physical activities that you engaged in 7 days.

	Activity Description	Duration	Intensity	Personal Reflection
Example	Clean the house Wash Clothes Gardening	20 minutes 30 minutes 15 minutes	Light Vigorous Moderate	Felt great today. Had a good sleep. Ate too much after dinner.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Total number of minutes spent for the 7 days

B. Refection:

With the total number of minutes you spent in one week for physical activities, can you meet the minimum requirement of engaging moderate to vigorous physical activities for at least 60 minutes daily?

Why and why not?

______________________________________________________________

RUBRIC-Fitness workout log
Met the Objective of the task	________/5
Created plan for improvement	________/5
Accuracy of entry in the log	________/5
Completed the workout log	________/5
Total:	_______/20

GAUGE

Activity: Summative Test

A. Answer the following question.(15 points)

# item	Questions		Answers
1.	What do the letters MVPA stand for?	M V P A
2.	What health related fitness component does MVPA refer to?
3.	What do the letters RPE stand for?	R P E
4.	What does rate, mean?
5.	What does Perceived mean?
6.	What does exertion mean?
7	What is an RPE Chart?	RPE
9.	Define Cardiorespiratory Endurance (use complete sentences)
10.	When a person makes a commitment to make cardiorespiratory fitness, a lifetime habit the body benefits. Name 3 of those specific benefits	1 2 3

B. Essay. Answer the following questions briefly. (20 points)

1. Because of this pandemic caused by COVID 19, you are limited to doing physical activities in the school and outside your home. What physical activities do you engage in to maintain and improve your fitness, considering that you do at least 60 minutes of exercise most days of the week?

2. Name three activities under light physical activity that you can do at home.

__________________________________________________________________________

__________________________________________________________________________ _________________________________________________________________________

3. Name three activities under moderate physical activity that you can do at home.

__________________________________________________________________________ __________________________________________________________________________ __________________________________________________________________________ 4. Name three activities under vigorous physical activity that you can do at home.

___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ 5. Give three importance of engaging in various activities with different levels of intensity.

RUBRICS- Journal
Ideas and Content:	_______/5
Use of important terms:	_______/5
Personal Reflection:	_______/5
Completed task:	_______/5
Total:	_______/20