Engaging in

Moderate to
Vigorous Physical
Activities
Health Optimizing Physical Education
 Most Essentail Learning Competencies
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-PEH11FH-Ia-t-8

Analyzes physiological indicators such as

heart rate, rate of perceived exertion and
pacing associated with MVPAs to monitor
and/or adjust participation or effort.
PEH11FH-Ik-t-9
 Activity- Getting To Know

You are supposed to design a personalized fitness plan. Arrange the

following goals according to level of importance. Use numbers 1-11, 1
being the most important and 11 being the least important.
____Improve cardiovascular fitness ____Increase strength
____Body-fat weight loss ____ Improve mood and ability to
____ Reshape or tone my body cope with stress
____Build more muscle ____Feel better/improved health
____Increase energy level ____Enjoyment
____Improve flexibility
____Improve performance for a specific sport
Study the fitness pyramid.
 Aerobic Exercise
Any physical activity that makes you sweat,
causes you to breathe harder, and gets your heart
beating faster compared to when you are at rest.

Aerobic exercise uses your large muscle groups, is

rhythmic in nature, and can be maintained continuously
for at least 10 minutes.
 Established in 2013, NWC is a
continuing joint program by Nestlé
Philippines and the DepEd involving 7
million grade school and high school
students in the NCR, CALABARZON,
Bicol, Central Visayas, and Northern
Mindanao regions in 2020.

The program, reaching almost 40% of

public grade school and high school
students in the country, educates the
students and their parents on how to
live a healthy life, by choosing
healthier food and drink options and
physical activity all year round.

https://www.nestle.com.ph/csv/individuals-and-families/wellness-campus
Four techniques in getting the heartbeat per minute

TEMPORAL
1 can be obtained from the left or right temple with light pressure
from the tips of the pointer and middle fingers

CAROTID
2 is taken from the carotid artery just beside the larynx using light
pressure from the tips of the pointer and middle fingers.
Remember; never check both carotid arteries at the same time.
APICAL SITE
3 is taken at the apex of the heart and can sometimes be felt very
clearly by placing the heel of the hand over the left side of the
chest
RADIAL
4 is taken from the radial artery at the wrist, in line with the
thumb, using tips of the pointer and middle fingers.
Aerobic Fitness
Aerobic fitness is the ability of the
body’s cardiovascular system to supply
energy during continuous physical
activities such as biking and running.
Examples of aerobic activities include
walking at a brisk pace, swimming,
jogging, dancing, etc.
Muscular strength
Muscular strength is the ability of
the muscles to exert a force
during an activity such as lifting
weights. Muscle strengthening
exercises involve using your
muscles to work against a
resistance such as your body
weight, elastic bands or weights.
Bone Strengthening Exercise
Bone strengthening exercise, or any weight-
bearing activity that produces a force on the bone,
is also important to overall health for children and
adults. This force is usually produced by impact
with the ground and results in bone growth in
children and healthy maintenance of bone density
in adults. Examples of bone strengthening
activities include jumping, walking, jogging, and
weight lifting exercises. As you can see, some
exercises such as walking or jogging serve a dual
purpose of strengthening our bones and our
aerobic system.
MUSCULAR ENDURANCE

Muscular endurance, on the

other hand, is how many times
you can lift a certain amount of
weight. Resistance training (also
referred to as weight training or
strength training) helps increase
muscular strength and
endurance.
 Resistance Training
Strength exercises, such as weight
lifting, push-ups and crunches, work
your muscles by using resistance (like a
dumbbell or your own body weight.) This
type of exercise increases lean muscle
mass, which is particularly important for
weight loss, because lean muscle burns
more calories than other types of tissue.
 Circuit Training
It is when you alternate between
several exercises (usually five to
10) that target different muscle
groups.
http://steadystrength.com/glossary/circuit-training/
 Flexibility exercises

Flexibility exercises stretch your

muscles and may improve your range of
motion at your joints. They can improve
your flexibility and reduce your risk of
injury during sports and other activities. It
is usually done in warm-up exercise to
condition the muscle and in the Cooling
down exercise to allow the body to gradual
transition in a resting or near-resting state.
 Static stretching
Static stretching is most often recommended
for general fitness. With this type, you slowly
ease into the position and hold for 10 to 30
seconds before slowly releasing the stretch.
Static stretching should be performed with
warm muscles, such as after a warm-up or at
the end of a workout. There are two forms of
static stretching.
 Static stretching
There are two forms of static stretching.
Active Static: This form of stretching
is used in yoga and martial arts. The
stretch is held by the strength of agonist
muscles (muscles responsible for the
movement). Think of the stretch across the
upper body during the Warrior II pose in
yoga. Your arms are extended as your
back, chest, and shoulders are stretched.
The muscles of the arms and shoulders are
the agonist muscles that allow you to hold
this stretch.
 Static stretching
There are two forms of static stretching.

Passive Static: During this type of

stretching, you hold the limb to perform
the stretch without any assistance such as
a bar or bands. Think of a standing
quadriceps stretch in which you bend your
leg behind you and hold the foot, pulling
the heel in close to your bottom, which
stretches the front of the upper thigh.
 Dynamic Stretching
Dynamic Stretching is stretching with movement.
The body transitions gradually into a position and this
movement is repeated as you increase your reach and
range of motion. Research has found that dynamic
stretching is less beneficial than static stretching for
increasing range of motion, but unlike static stretching, it
is ideal during the pre-workout phase because it gently
warms muscles while also stretching them.
Intensity of Physical 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. Consequently, the
examples given below are
provided as a guide only and will
vary between individuals
 How Do I Assess My Fitness Level
✓ First Things First: Resting Heart Rate

For most of us, between 60 to 100 beats per minute

(bpm) is normal. The rate can be affected by factors like
stress, anxiety, hormones, medication, and how physically
active you are. An athlete or a more active person may have
a resting heart rate as low as 40 beats per minute.

When it comes to resting heart rate, lower is better. It

usually means your heart muscle is in better condition and
doesn’t have to work as hard to maintain a steady beat.
Studies have found that a higher resting heart rate is linked
with lower physical fitness and higher blood pressure and
body weight.
For moderate-intensity physical activity, your target
heart rate should be between 64% and 76% of your
maximum heart rate. You can estimate your maximum
heart rate based on your age. To estimate your
maximum age-related heart rate, subtract your age
from 220. For example, for a 50-year-old person, the
estimated maximum age-related heart rate would be
calculated as 220 – 50 years = 170 beats per minute
(bpm). The 64% and 76% levels would be:
• 64% level: 170 x 0.64 = 109 bpm, and
• 76% level: 170 x 0.76 = 129 bpm

This shows that moderate-intensity physical activity for

a 50-year-old person will require that the heart rate
remains between 109 and 129 bpm during physical
activity.
For vigorous-intensity physical activity, your target
heart rate should be between 77% and 93% of your
maximum heart rate. To figure out this range, follow
the same formula used above, except change “64 and
76%” to “77 and 93%”. For example, for a 35-year-old
person, the estimated maximum age-related heart rate
would be calculated as 220 – 35 years = 185 beats per
minute (bpm). The 77% and 93% levels would be:
• 77% level: 185 x 0.77 = 142 bpm, and
• 93% level: 185 x 0.93 = 172 bpm

This shows that vigorous-intensity physical activity for

a 35-year-old person will require that the heart rate
remains between 142 and 172 bpm during physical
activity.
How Do I Assess My Fitness Level
✓ Record how many standard or modified pushups you
can do at a time

✓ How far you can reach forward while seated on the

floor with your legs in front of you

✓ Your waist circumference, just above your hipbones

✓ Your body mass index to obtain your BMI