Physical Education 11

Engages in MVPA - A Healthy

Lifestyle
Pre-test: Choose the letter of the best answer. Write the chosen
letter on a separate sheet of paper.
1. The following is an example of moderate activity except?
a. Brisk walking b. Dancing
c. General building d. Running
2. What RPE stand for________ ?
a. Rate of perceive exercise b. Rate of percent
exercise
c. Rate of perceived exertion d. Rate of percent
exertion
3. ______________ is an activity prepares muscle for work.
a. Cooling-down b. Stretching
c. Exercise d. Warm-
up
4. Who is an American researcher who involved in getting heart
rate?
a. Hoeger c.
Keipler
Moderate to Vigorous Physical
Activity (MVPAs)
❖ Moderate Physical Activity:
Moderates - intensity activities are those that get you
moving fast enough or strenuously enough to burn off
three to six times as much energy per minutes as you
do when you are sitting quietly or exercises that clock
in at 3 to 6 MET’s. Vigorous activities burn more than 6
MET’s. moderate activity includes walking, gardening,
dancing, cycling, active recreation, and swimming.
Moderate activity feels somewhat hard. Here are clues
that your exercise intensity is at a moderate level:
■ Your breathing quickens, but you’re not out of breath.
■ You develop a light sweat after about 10 minutes of activity.
■ You can carry on a conversation, but you can’t sing.
❖ Vigorous Physical Activity:
Vigorous-intensity activities are defined as
activities 6 MET’s. these activities require more
oxygen consumption than light activities. Some
examples of vigorous physical activities include
running (5 mph), fast swimming, shoveling,
jumping rope, aerobics and carrying heavy (i.e.
Bricks).
Vigorous activity feels challenging. Here
are clues that your exercise intensity is at a
vigorous level:
■ Your breathing is deep and rapid.
■ You develop a sweat after only a few minutes of
activity.
■ You can’t say more than a few words without
pausing from breathing.
It is includes Nowadays, metabolic equivalents
(METs) are commonplace on display panels of
treadmills, stair climbers, elliptical trainers and
other cardiovascular machines, yet METs are often
ignored because exercisers simply don’t know what
they are or how to use them. This is unfortunate,
because monitoring METs is a great way for
personal trainers to measure clients’ fitness levels
and see improvements in exercise capacity.
What is a MET stand for?
“MET” is another name for metabolic equivalent; a measure of
exercise intensity based on oxygen consumption. More
specifically, a single MET is defined as the amount of oxygen a
person consumes (or the energy expended) per unit of body
weight during 1 minute of rest. It is equal to about 3.5
milliliters (ml) of oxygen consumption per kilogram (kg) of
body weight per minute, or 1 kilocalorie (kcal) per kg of body
weight per hour (Brooks, Fahey & White 1995).
For example, 1 MET for a 70 kg person (154 pounds) is equal
to an oxygen consumption of 245 ml per minute (i.e., 3.5 ml ·
kg-1 · min-1 x 70 kg), or approximately 70 kcal per hour (i.e., 1
kcal x 70 kg). In other words, if a client weighs 154 pounds, he
will burn about 70 calories an hour just sitting around.
Direction: Identify the different physical
activities and categorize if it belongs to
moderate physical activity or vigorous physical
activity.
*Running *Brisk walking
*Dancing *Walking / climbing briskly uphill
*Fast Cycling *Gardening
*Heavy shoveling *General building tasks
*Carrying / moving heavy loads *Carrying
/moving moderate loads
Differences between Moderate and
Vigorous Physical Activity
Here are the differences between Moderate and
Vigorous Physical Activity
Exercise experts mean activity in metabolic equivalent,
or MET’s. One MET is defined as the energy it takes to
sit quietly. Physical activity of all kinds can be
performed in a variety of intensities, ranging between
light, moderate and vigorous (high) intensity activity.
The understanding between intensity levels is
important to understanding the current physical
activity.
Table #1.1: Showing Moderate and Vigorous Intensity
This table shown the difference between the two (2) Physical
Activity based on the level of effort in doing such activities.
Table # 1.2: Showing Light, Moderate, and Vigorous
Intensity
This tables shown the differences between light, moderate, and
vigorous physical activity based also the level of effort in doing an
activities.
Assessing oneself during physical
activities.
Make sure to monitor how to get your heart rate
doing in physical activities whether it is a moderate or
vigorous activity you must consider following the
rules and guidelines on getting your heart rate.
Understanding exercise intensity:
When you’re doing the activity. Such as walking or
biking, exercise intensity correlates with how hard
the activity feels to you. Exercise intensity is also
shown in your breathing and heart rate, whether
you’re sweating, and how tired your muscles feel.
There are two ways to measure exercise intensity:
● How you feel. exercise intensity is a subject's measure of how
hard physical activity feels to you while you’re doing it -- your
perceived exertion, your perceived exertion level may be
different from what someone else feels doing the same exercise.
For example, what feels to you like a hard run can feel like an
easy workout to someone who’s more fit.
● Your heart rate. your heart rate offers a more objective look
at exercise intensity. In general, the higher your heart rate during
physical, the higher your exercise intensity.
Here how to get your Target heart rate;
According to Hoeger and Hoeger (2011), research indicates a
more favorable prediction using the computation below than the
equation 220 - age. Here are the steps to get your target heart
rate.
1. Estimate your maximal heart rate (max HR/MHR) according to
the following formula:
MaxHR/MHR = 207 - (0.7 × age)
2. Check your resting heart rate (RHR) sometimes in the evening
after sitting quickly for 15 to 20 minutes. You may take your
pulse for 30 seconds and multiply by 2 or take it for a full minute.
3. Determine heart rate reserve (HRR) using this formula:
HRR = MHR - RHR
4. Calculate the training intensity at 30, 40, 60 and 85 percent.
Multiply HRR by the respective 0.30, 0.40, 0.60 and 0.85 and
then add the HRR to all four training intensities. Example:
Here is the example computation on how to get the heart rate according to
Hoeger and Hoeger (2011). as if the age of the students is 19 years old.
Step #1: maxHR / MHR = 207 - ( 0.7 × age )
= 207 - ( 0.7 × 19 )
= 207 - (11.9 )
MHR = 195.1
Step #2: RHR = (take your pulse rate for 30seconds (45) and multiply by 2
RHR = 90
Step #3: HRR = MHR - RHR
= 195.1 - 90
HRR = 105.1
Step #4: 60% Training Intensity = HRR × 0.60 + RHR
= ( 105.1 × 0.60 ) + 90
= 63.06 +90
= 153.06
*(Therefore, your heart rate according to Hoeger (2011) and we relate to the
rate of perceive exertion (RPE), the results are 153.06, which means “Hard”
your effort of the activity required depends on how to improve and pushing to
do more physical activities.
Activity # 3:
How so nice! Let see how this activity helps the
students do a session plan in making an activity
and may also to determine the knowledge in
doing his/her own fitness plan relating to the
different sports. At the end of this activity the
students may improve their skills in doing such
activity.
Direction: Make your own fitness plan to
improve our body physically fit, select the
activities guided by the principles Exercise and