SHS

Physical Education and

Health 4
Module 3
Physical Education and Health 4
Grade 12 Module 3
First Edition, 2020

Copyright © 2020
La Union Schools Division
Region I

All rights reserved. No part of this module may be reproduced in any form without
written permission from the copyright owners.

Development Team of the Module

Author: Joan C. Bugayong, MT I

Editor: SDO La Union, Learning Resource Quality Assurance Team

Illustrator: Ernesto F. Ramos Jr., P II

Management Team:

Atty. Donato D. Balderas, Jr.

Schools Division Superintendent

Vivian Luz S. Pagatpatan, Ph.D

Assistant Schools Division Superintendent
German E. Flora, Ph.D, CID Chief
Virgilio C. Boado, Ph.D, EPS in Charge of LRMS
Delia P. Hufalar, Ph.D., EPS in Charge of MAPEH

Michael Jason D. Morales, PDO II

Claire P. Toluyen, Librarian II
Physical Education and
Health 4
Module 3
 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.

Before going on, proceed to the next page and accomplish the
pre-test.

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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 14. Floating 23. Window-shopping

mph

5. Bicycling less than 15. Heavy shoveling 24. Running

5 mph

6. Bicycling more than 16. High Impact 26. Stretching

5 mph Aerobics

7. Carrying heavy loads 17. Horseback riding 27. Traditional hunting

8. Canoeing 18. Household 28. Walking/climbing

chores briskly up a hill

9. Competitive 19. Lawn Tennis 29. Walking domestic

Basketball Animals

10. Dancing slowly 20. Low impact 30. Washing the dishes
aerobics

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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.

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 Jumpstart

For you to understand the lesson well, do the following

activities have fun and enjoy!

Activity I: Get Engaged!

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 Moderate Activity Vigorous Activity

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

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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 Time being active Intensity

(Cardiorespiratory ( should be 20 (Light, moderate ,
endurance) minutes continues) 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

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 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 moderate-
intensity 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, vigorous-
intensity 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:

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 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).

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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

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 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% MODERATE 64% - VIGOROUS 76% -
of Maximum Heart 75% of Maximum 95% of Maximum
Rate Heart Rate 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%
111 - 123 99 -111 88 - 98
max HR)
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.

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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 205

MHR = _____________

2. Determine the Heart Rate Reserve.

HRR = MHR – ________________ SAMPLE: RHR: 60

(Resting Heart Rate) HRR = 205 - 60

(*Please refer to Self-testing activities)

HRR= _____________ HRR 145

3. Take 60% and 80% of the HRR

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)

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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 ___________/10
analyzed)
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
Walking around Brisk walking Jogging for 5
activity based on
for 5 minutes for 6 minutes minutes
the following:
How are you
feeling?
How is your
breathing?

How is your sweat?

How is your talking

ability?

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 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?
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________

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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
(Light, (Total fitness
(Indicate (Form of exercises,
Parts of the Moderate plan not less
days of the selected physical
Fitness Plan or than 60
week) activities)
Vigorous) minutes)

Warm-up
Prioritize your
weakest component
based on data from
the last activity:
a._______________
Activity/Exercise

Work-out b. _______________
Activity/Exercises
c.________________
Activity/Exercises
d. ______________
Activity/Exercises

e. _______________
Activity/Exercises

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 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 Personal
Duration Intensity
Description Reflection
Felt great
Example Clean the house 20 minutes Light today. Had a
Wash Clothes 30 minutes Vigorous good sleep.
Gardening 15 minutes Moderate 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

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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

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 GAUGE

Activity: Summative Test

A. Answer the following question.(15 points)
# Questions Answers
item
1. What do the letters MVPA stand M
for? 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)
When a person makes a 1
10. commitment to make 2
cardiorespiratory fitness, a lifetime
3
habit the body benefits. Name 3 of
those specific benefits

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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

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References

Printed Materials:

Gialogo, R.C. & Gialogo, R.C.(2016). Fit For Life. Quezon City: Phoenix
Publishing House Inc.

Fernadez, A.T. (2016). Physical Education and Health (H.O.P.E. 1). Lipa City:
Scolair Publishing.

Website:

Detz, J. (2018, June 13). Fitness vocab: RPE Retrieved June 23, 2020 from
https://furthermore.equinox.com/articles/2018/06/fitness-vocab-rpe

Boly, J. (2019, July 14). How to Use the RPE Scale for Strength Training (Plus
What the Research Suggests) Retrieved on June 24, 2020 from
https://barbend.com/how-to-use-rpe-scale-strength-training/

Heavy Breathing. (2016, April 12). Retrieved June 25, 2020 from
https://www.cascadeboomerfitness.com/heavy-breathing/

Smith, J. (2006, January 31). Using Mets in Program Design Retrieved On July 8, 2020
From HTTPS://WWW.IDEAFIT.COM/PERSONAL-TRAINING/USING-METS-
PROGRAM-DESIGN-0/

Retrieved on July 26, 2020 from

https://www.learningonthemove.org/uploads/9/9/8/3/9983188/mvpa_qui
z.pdf

Slide player. (2020). Examples of different rubric style. (n. d.) Retrieved June 16,
2020 from https://slideplayer.com/slide/16301680/

MAPEH Grade 8 learning materials (Under K to12 curriculum) file: Retrieved

on June 19, 2020 from///C: /Users/DepEd
Admin/Desktop/worksheet%20guide/pe-q1-lm-cameraready-
130908005434-.pdf

Physical Education Grade 7 Learner’s Material (Units 1 & 2) Retrieved June

18, 2020 from file:///C:/Users/DepEd-
Admin/Desktop/worksheet%20guide/p-eunitiii-120811093452-
phpapp01.pdf
Department of education central office first edition (2016). Physical
Education and Health Teacher’s guide. Retrieved from
file:///C:/Users/DepEd-
Admin/Desktop/worksheet%20guide/PE%2011%20TG%20v3%20final.pdf

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