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Basic 3 · Physical Education · Fitness

Keeping Active for Longer

In this topic you will keep moving for longer periods during moderate to vigorous activities.

By the end of these notes you should be able to:

  • Tell moderate from vigorous activity
  • Keep moving for longer each time
  • Pace yourself

What you already know

  • Dancing for ten minutes

Copy everything that has a blue line on its left into your notebook. The other parts are for reading.

Strand
Physical Fitness
Sub-strand
Fitness
Indicator
B3.4.1.4.1 – Sustain continuous movement for an increasing period of time while participating in moderate to vigorous physical activities

Introduction

At first, you may jog for only 2 minutes. With practice, you can jog for 5, then 10 minutes. Your body gets stronger.

1. Moderate and Vigorous Activity

Activity levels
LevelWhat it feels likeExamples
moderatebreathing faster, can still talkbrisk walking, slow cycling
vigorousbreathing hard, hard to talkrunning, fast skipping, football
A child walking briskly and talking beside a child running and breathing hard
Figure 1: Moderate and vigorous activity Draw one moderate and one vigorous activity.Illustration: Sirbus

2. Building Up Time

  • Start with what you can do.
  • Add one or two minutes each week.
  • Pace yourself so you do not stop.
  • Rest and drink water afterwards.

New words

moderate
Medium effort.
vigorous
Hard effort.
pace
To control your speed so you can keep going.
sustain
To keep going.

Summary

  • Moderate activity makes you breathe faster; vigorous activity makes you breathe hard.
  • Increase your active time little by little.
  • Pace yourself to keep moving.

Class activity: Keep Going

  1. Jog around the field for 3 minutes.
  2. Rest, then jog again, trying for 4 minutes.
  3. Record your times.

You need: Woven exercise mats, Local drum, Sticks of chalk

Exercises

Answer in your exercise book first, then check your answers.

  1. 1. Which activity is vigorous?

    • A. Running fast
    • B. Sitting
    • C. Sleeping
    • D. Reading
    Show answer
    Answer: Running fastIt makes you breathe hard.

  2. 2. In moderate activity, you can…

    • A. Still talk
    • B. Not breathe
    • C. Not move
    • D. Sleep
    Show answer
    Answer: Still talkThat is the talk test.

  3. 3. We can increase active time little by little.

    • A. True
    • B. False
    Show answer
    Answer: TrueGradual increase is safe.

  4. 4. Vigorous activity is easy and gentle.

    • A. True
    • B. False
    Show answer
    Answer: FalseIt is hard effort.

  5. 5. To keep going is to ______.

    Show answer
    Answer: sustainThat is sustaining.

  6. 6. Give one example of moderate and one of vigorous activity.

    Show answer
    Answer: E.g. brisk walking; running.They differ in effort.

Homework

  1. Walk briskly or jog every day, adding one minute each day.