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GROUP-5-Script-1

Moderate to Vigorous Physical Activities (MVPAs) are movements that increase heart rate and breathing, categorized into moderate and vigorous intensities. Engaging in MVPAs offers numerous benefits, including improved physical fitness, health, mental well-being, and academic performance. Guidelines suggest aiming for 60 minutes of MVPA daily, incorporating enjoyable activities, and breaking sessions into manageable segments.

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20 views

GROUP-5-Script-1

Moderate to Vigorous Physical Activities (MVPAs) are movements that increase heart rate and breathing, categorized into moderate and vigorous intensities. Engaging in MVPAs offers numerous benefits, including improved physical fitness, health, mental well-being, and academic performance. Guidelines suggest aiming for 60 minutes of MVPA daily, incorporating enjoyable activities, and breaking sessions into manageable segments.

Uploaded by

CHONITA QUIJARDO
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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(NECE)

What is MVPA?

Moderate to Vigorous Physical Activities (MVPAs) are considered those movements


that cause the heart rate and breathing to increase, and which demand more energy
than during rest. The intensity of these activities varies, falling into two main categories:
moderate and vigorous are two intensities of exercise that are possible for the groups of
people into exercising.

Moderate activities:

are those that make a person move around, raise the heart rate slightly above the
normal rate but not to the extent that they indulge in singing.

These are activities such as walking, dancing or tending to a garden among others.
When you are involved in moderate physical exertion, you should be able to speak but
not sing during the activity.

Intensity Levels: Moderate Intensity: Activities that elevate your heart rate to 50-70% of
your maximum heart rate. ( An easy way to gauge if an activity is moderate is the "talk
test" – if you can talk but not sing, you’re likely engaging in a moderate activity.)

Vigorous Physical Activities:


Moderate activities involve your muscles and increase the rate at which your heart
beats to the extent that speaking full sentence becomes difficult.

These are more intense and include such activities as jogging, swimming, or aerobic
dancing among others. While performing vigorous activities you have the feeling that
the capability to speak more than a few words is impossible without taking breath.

Vigorous Intensity: Activities that elevate your heart rate to 70-85% of your maximum
heart rate. (During vigorous activities, you should be breathing hard and fast, and it
would be difficult to say more than a few words without pausing for breath.)

(JOBS)
The Importance of MVPA Physical activity intensity corresponds to how hard a person
works to complete a task and is generally separated in categories of light, moderate,
and vigorous. It is individualized in that each person will respond differently to exercise
depending on factors such as current fitness level, age, ability, and experience. To
reach a specific intensity level, a person would have to perform the activity at an
intensity level where heart rate and breathing levels increase for a minimum duration of
10 minutes allowing for a 1- to 2-minute interruptioniv

(PSYKHE)

Student benefits of MVPA include, but are not limited to, the following:

Physical

• Increases physical fitness outcomes such as cardiovascular fitness, muscular


development, and obesity prevention

Health

• Improves health with lower risk of chronic cardiovascular, pulmonary, and


musculoskeletal diseases; cancers; and diabetes

Mental/Emotional Health

• Enhances mental health by reducing anxiety and stress, while improving self-esteem
and mood

School

• Improves academic performance, cognitive function, school attendance, and positive


classroom behaviour

Others

• Provides more opportunities to meet other physical education goals such as motor
development, increased fitness, skill enhancement, and positive social interactions

(KURT)

Examples of MVPAs:

Types of MVPAs

1. In-School Activities:

- PE Classes:
- Aerobics or Zumba.

- Basketball drills.

- Running laps or sprinting.

- Sports:

- Basketball, volleyball, soccer.

- Badminton.

- Active Recess:

- Tag or running games.

- Jump rope or hula hooping.

(TRISHA)

2. Outside of School Activities:

- Recreational Activities:

- Cycling around the neighborhood.

- Jogging or walking briskly.

- Swimming at a local pool.

- Social Activities:

- Dancing (e.g., at parties, Zumba classes).

- Playing pick-up sports with friends (e.g., basketball, soccer).

- Home Activities:

- Playing active video games (e.g., Wii Sports, Just Dance).

- Skipping rope or jumping jacks at home.


(RENCH)

Guidelines for Participation

1. Understand What Counts as MVPA:

Moderate activities: Brisk walking, biking at a moderate pace, playing doubles tennis.

Vigorous activities: Running, swimming laps, jumping rope, playing basketball or soccer.

2. Aim for 60 Minutes Daily:

Mix moderate and vigorous activities throughout the day. Break it up into smaller
segments (15-20 minutes).

(TREXIA)

3. Include Activities You Enjoy:

Choose fun activities, like dancing, playing sports, or hiking. Involve friends or family to
stay motivated.

Practical Tips to Include 60 Minutes of MVPA:

Morning Routine: Start your day with a 10-15 minute walk or jog.

During School or Work: Use recess or lunch breaks to engage in activities like walking,
jump rope, or team sports.

After School or Work: Play a sport, bike, or join a workout class for 30-45 minutes.

Incorporate Household Chores: Engage in moderate physical activities like cleaning,


gardening, or walking the dog.

Weekends: Take part in activities like hiking, swimming, or dancing to boost MVPA
levels.

Visuals Suggestions: Step-by-step daily routine chart: Show a sample daily schedule
breaking down the 60 minutes of MVPA into chunks (e.g., 15 minutes in the morning, 20
minutes after school, etc.).

Simple exercise guide: Illustrate exercises like walking, jumping jacks, or biking with
small icons.
_____________________________________________________________________

Activity for Quiz?

Q&A and Wrap-UP

Then, DONE!

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