Moderate To Vigorous Physical Activities

PHYSICAL ACTIVITY
Physical Education and Health 4

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. PEH12FH-IIa-t-8
PHYSICAL ACTIVITY
 Physical activity involves body movement.
 There are different levels of physical

activity.
 Light Physical Activity
 Moderate Physical Activity
 Vigorous Physical Activity
LIGHT PHYSICAL ACTIVITY
 Walking normally, where your heart beats
normally.
 Does not contribute to health benefits.
 Examples:
 Slow walk
 Gardening
 House cleaning
 Caring for children
MODERATE PHYSICAL ACTIVITY
 Walking quickly, when you feel your heart
beat faster than normal and sweat.
 You should be able to maintain
a conversation while walking.

 Examples:
 Walking quickly
 Riding a bike
 Dancing
VIGOROUS PHYSICAL ACTIVITY
 Walking at a fast pace, you should feel
your heart beat strongly and sweat.
 It will be difficult to talk.
 Examples:
 Walking quickly &

carrying weights
 Aerobics, Zumba
 Playing soccer
BENEFITS
BENEFITS
 Improve
 Cardiorespiratory
Condition
 Muscular Capacity
 Cognitive Function
(for older adults)
BENEFITS
 Weight Loss
 Especially when
combined with a
diet low in calories
 Prevention of Falls
 Reduce Stress
 Reduce
Depression
LIBERATING STRESS
“I think exercise is
extremely important.
Each time I feel
stressed, I go to the
exercise class and
move. I leave feeling
much better.”
-Rosaura Cedillo
SEDENTARY HABITS
Obesity Poor Example for Family High Blood Pressure
Diabetes Dialysis
TRUE or FALSE?
#1
“Exercise takes too

much time.”
FALSE
 Physical activity does take time, but there
are ways to do it that make it more
manageable!
 Try to find 3 periods of 10 minutes each day
for exercise.
 Take time to work out early in the morning
before you start your activities.
 Combine physical activity with something that
is already a part of your daily routine.
#2
“Exercise makes you

tired.”
FALSE
 When you first start physical activity in a
regular schedule, it’s likely that you will
have more energy than before.
 Physical activity at a moderate or vigorous
level done regularly can also help you

reduce fatigue and manage stress.
#3
“As you get older,
less physical activity
is required.”
FALSE
 Maintaining your body is important
throughout your life.
 Look for a physical activity program that
you can adapt to your level of ability and

personal needs.
#4
“You have to be
athletic to exercise.”
FALSE
 The majority of physical activity does not
require you to be athletic.
 Walk at a fast rate
 Ride a bike
 Dance
 Zumba
 Aerobics
HOW TO START
Plan your exercise routine carefully!
Increase your amount of weekly
exercise slowly until you reach your
goal.
HOW TO START: WEEK 1
3 times a week
15 minutes per day
3 times a week
20 minutes per day
4 times a week
25 minutes per day
HOW TO START: GOAL
5 times a week
30 minutes per day
WEEKLY SCHEDULE
Monday Tuesday Wednesday Thursday Friday
30 minutes 30 minutes 30 minutes

30 minutes 30 minutes
walking at a riding a walking at a
dancing dancing
fast pace bicycle fast pace
Moderate Moderate Moderate Moderate Moderate

activity level activity level activity level activity level activity level
165 calories 140 calories 145 calories 140 calories 165 calories
burned burned burned burned burned
This is just an example of how you can burn so many calories in a week.
TIPS & TRICKS
Find your support

system.
TIPS & TRICKS
Overcome barriers,
such as lack of
energy.
TIPS & TRICKS
Overcome barriers,
such as not having
time.
TIPS & TRICKS
Reward yourself.
MAKE A PLAN
Setting goals is the key to success.
Write in sensible, clear and possible to manage goals.
What type of exercise will you do?

_____________________________________________________
For how long?

_____________________________________________________
How many times a week?

_____________________________________________________
When will you start?

_____________________________________________________
THE PLAN
Advantages Disadvantages
THE PLAN
 On a scale of 1-10, how confident are you
that you can follow your plan?
0 1 2 3 4 5 6 7 8 9 10
Less Very
Important Important

Moderate To Vigorous Physical Activities

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PHYSICAL ACTIVITY

Physical Education and Health 4

 There are different levels of physical

a conversation while walking.

 Walking quickly &

Obesity Poor Example for Family High Blood Pressure

“Exercise takes too

“Exercise makes you

level done regularly can also help you

you can adapt to your level of ability and

30 minutes 30 minutes 30 minutes

Moderate Moderate Moderate Moderate Moderate

Find your support

What type of exercise will you do?

For how long?

How many times a week?

When will you start?

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