Physical Education and Health 11: Learning Activity Sheet (Week 4)

PHYSICAL EDUCATION AND
HEALTH 11
Name of Learner: __________________________________Grade Level: _______________
Section: __________________________________________Date: _____________________
LEARNING ACTIVITY SHEET (Week 4)

Moderate to Vigorous Physical Activity
Background Information
Moderate physical activity refers to activities equivalent in intensity to brisk walking or
bicycling. Vigorous physical activity produces large increases in breathing or heart rate, such as
jogging, aerobic dance or bicycling uphill. Fitness standards are higher than health standards.
Learning Competency
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
Activity 1: Picture Analysis
Fitness standards are higher than health standards. People can get fit by becoming more
active. Whenever you are you can perform physical activities that is appropriate for your
lifestyle.
Directions: Choose 1 from the pictures of various settings at the right side and create a possible
moderate to vigorous physical actvity that you can do at that place.
Example:
Setting Activity
1. Covered Court Moderate: Walking for 30 minutes
Vigorous: Jogging for 30 minutes -1 hour
Practice good hygiene and minimum health standards at all times.

Keep it up and God bless always.
If you have queries call or chat me: 09395039649
Moderate physical activity refers to activities equivalent in intensity to brisk walking or
bicycling. Vigorous physical activity produces large increases in breathing or heart rate, such
as jogging, aerobic dance or bicycling uphill. Fitness standards are higher than health
standards.
Principles of Exercise Training
1. Principle of Overload- states that body must work
harder than what it is used to do in order for it to adapt
-Question is: “How hard?”
-Caution: exercise should not be performed until
exhaustion or until pain sets in to be considered
effective.
This can be done in three ways:

1.Increase the intensity- Run Faster
2.Increase the frequency- Train more often
3.Increase the duration- Train longer
2. Principle of Progression- states that the body should

experience a gradual increase in workload
-Question is: “How soon?”
This can be done:

1.Increase workload by not more than 10%
from the previous week
2.Have an ample time to recover
3. Principle of Specificity -states that the body will adapt

specifically to the workload it experienced.
 Exercising a certain part of the body primarily
develop that part
 Runner should get trained by running
 Swimmer should get trained by swimming
 Cyclist should get trained by cycling
4. Principle of Individuality-states that no two persons

are the same and their rate of adaptation to the same
workload differs.
 Emphasize the need to create an exercise program that

is individual-specific
 Individuals have different performance goals, fitness,
attributes, lifestyle and nutritional preferences

5. Principle of Reversibility
-to maintain a desired level of fitness, you need to
continue exercising
-you cannot “bank” fitness, neither can you “store” it
“Use it or lose it”
Setting Objectives
It is common to set goals that adhere to the recommendations prescribed by health
organizations such as DOH and the WHO. For example, the DOH recommends that moderate
intensity aerobic exercise should be perfromed for a mínimum of 30 minutes every day.
However, setting a performance goa lis a powerful motivator to keep the program. A
performance goa lis a concrete manifestation of what an individual wants to achieve. It is
important to design an exercise program that addresses a performance goal for each fitness
component.
OBJECTIVES DESCRIPTION GOAL
S Specific What, Why, Who, When and How? I will exercise for 30
You should have a definite direct minutes at least 3 times
target objective. a week.
M Measurable Objectives should be measurable to I will be able to run for
truthfully gauge your goal. 30 minutes without
stopping.
A Attainable Goals should be stimulating, neither I will finish the 5K fun
too comfortable nor too difficult. run in 30 minutes or
less.
R Realistic Goals should be attainable given the I will compete in a 10K
resources, effort and time. event in 6 months.
T Time Goals must be timely, helpful and I will lose at least 5
attainable in a period of time. kilograms in 3 months.
E Exciting Goals must be motivational and I will learn how to swim
encouraging to level up and improve. and ride a bike so I can
join the triathlon club.
R Recorded Evaluate the workout you have done, I will increase the
its regularity, moderation, time given distance I can run by
and the progress made with the type 10% every 2 weeks.
of training.
“Being healthy isn’t about the weight you lose, it’s about the life you gain.”
Activity 2: One-week SMARTER Objective

You need to practice caution because doing MORE is not exactly doing it RIGHT.
There are safe and effective principles of exercise training that can help you improve and
sustain your improvements while avoiding injuries. It is common to set goals that adhere to
the recommendations prescribed by health organizations such as the DOH and WHO. A
performance goal is a concrete manifestation of what an individual wants to achieve.

Directions: Copy and write your own SMARTER Objective using the template below: Use
short bond paper.
OBJECTIVES DESCRIPTION GOAL
S Specific
M Measurable
A Attainable
R Realistic
T Time
E Exciting
R Recorded
Activity 3: Acrostic (Assessment)

Directions: Write an acroustic of the word FITNESS on a separate sheet of paper.
Rubric for Scoring:

SMARTER Objective
Criteria Rating
Content is relevant. 2 4 6 8 10
Content is convincing. 2 4 6 8 10
Spell words correctly. 2 4 6 8 10
Total (30pts)
ACROSTIC
Criteria Rating
Content is relevant. 2 4 6 8 10
Content is convincing. 2 4 6 8 10
Spell words correctly. 2 4 6 8 10
Total (30pts)
References for Learners:

 Physical Education and Health Volume I pp. 6-8
Prepared by:
Rheena-Ann D. Padilla


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PHYSICAL EDUCATION AND

LEARNING ACTIVITY SHEET (Week 4)

Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes

Practice good hygiene and minimum health standards at all times.

This can be done in three ways:

2. Principle of Progression- states that the body should

This can be done:

3. Principle of Specificity -states that the body will adapt

4. Principle of Individuality-states that no two persons

 Emphasize the need to create an exercise program that

Practice good hygiene and minimum health standards at all times.

Activity 2: One-week SMARTER Objective

Practice good hygiene and minimum health standards at all times.

Activity 3: Acrostic (Assessment)

Rubric for Scoring:

References for Learners:

Practice good hygiene and minimum health standards at all times.

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