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Moderate To Vigorous Physical Activities

This document defines moderate to vigorous physical activity (MVPA) and provides examples and recommendations. MVPA includes activities that raise the heart rate from a moderate to vigorous intensity, such as brisk walking, aerobics, running, and competitive sports. The recommended amount of MVPA for adults is 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. Overexercising can lead to mild symptoms like chest pain or dizziness and more severe issues like sleep disturbances, mood changes, and amenorrhea in women. Heart rate can indicate exercise intensity, with moderate activity raising it to 50-70% of maximum.

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Charm Angel Lopez
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1K views10 pages

Moderate To Vigorous Physical Activities

This document defines moderate to vigorous physical activity (MVPA) and provides examples and recommendations. MVPA includes activities that raise the heart rate from a moderate to vigorous intensity, such as brisk walking, aerobics, running, and competitive sports. The recommended amount of MVPA for adults is 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. Overexercising can lead to mild symptoms like chest pain or dizziness and more severe issues like sleep disturbances, mood changes, and amenorrhea in women. Heart rate can indicate exercise intensity, with moderate activity raising it to 50-70% of maximum.

Uploaded by

Charm Angel Lopez
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PPTX, PDF, TXT or read online on Scribd
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Moderate to Vigorous

Physical Activities
What is MVPA?
• MVPA in short for Moderate to Vigorous
exercise.

• Physical activity is a core component of a


healthy lifestyle, and covers a range from
incidental movement (such as walking to get to
places) to leisure-time physical activity such as
sports and exercise that range from moderate
intensity to vigorous intensity.
Moderate Intensity
Exercise Activity
• Requires a moderate amount of effort and noticeable accelerates
the heart rate.

Example of moderate intensity exercises:


• Brisk Walking
• Dancing
• Gardening
• Housework
• Traditional Hunting
• Active involvement Games
• Walking Domestic Animals
• General Building Tasks
ex. roofing, painting and etc.
• Carrying / moving moderate loads (<20kg)
Vigorous Intensity
Physical Activity
• Requires a large amount of effort and causes rapid breathing and a
substantial increase in heart rate.

Example of vigorous intensity physical activity:


• Running
• Walking and climbing briskly up a hill
• Fast cycling
• Aerobics
• Fast swimming
• Competitive sports and games
ex. Basketball, Football, Volleyball and etc.
• Heavy Shovelling or digging
• Carrying / moving heavy load (>20kg)
What is the recommended amount
of MVPA?
• Adults aged 18–64 should do at least 150
minutes of moderate-intensity physical activity
throughout the week or do at least 75 minutes
of vigorous-intensity physical activity throughout
the week.
Mild Physiological
Symptoms of Over Exercise
• Any chest pain (angina) -- including pain, tightness, or heaviness in
the chest, neck, jaw, or arms
• Light-headedness or dizziness
• Nausea or vomiting
• Extreme fatigue (tiredness)
• Muscle pain
• Excessive sweat or cold sweat
• Vision problems
• Numbness or tingling in hands or feet
• Irregular or too-rapid heartbeat
• Unusual shortness of breath (more than you'd expect for your level
of exercise or enough that you cannot carry on a short
conversation)
Severe Physiological
Symptoms of Over Exercise
• Some physical effects of overtraining can include increased
resting heart rate, decreased appetite, restless legs and
dehydration;
• Sleep disturbances such as poor sleep quality or insomnia;
• Mental effects such as poor mood and increased stress;
• In women, over exercising along with undereating (for the
amount of training they are doing) can lead to amenorrhea
(classified as no menstrual period for three months or more);
• For women with amenorrhea (caused from an energy
imbalance) this can lead to a higher risk for low bone mass,
leading to weakened bones, called osteoporosis. This type of
bone loss can cause an increased risk of fractures, including
stress fractures.
Heart Rate
• For moderate-intensity physical activity, a person's THR
should be 50 to 70 per cent of their maximum heart rate.
The maximum rate is based on a person's age. An
estimate of a person's maximum heart rate can be
calculated as 220 beats per minute (bpm) minus your
age.

Example:
If you're 17 years old, subtract 17 from 220 to get a
maximum heart rate of 203.
THANK YOU

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