HHP 2200 Lecture Notes - Lecture 15: Pennsylvania Route 120, Pennsylvania Route 100, Exercise Intensity
3 May 2018
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How do we define exercise intensity?
Absolute terms
• Based on absolute energy cost of PA
o METs
▪ Light = > 2.9 MET
▪ Moderate = 3.0-5.9 MET
▪ Vigorous = 6.0+ MET
Relative terms
• Based o idiidual’s fitess leel
o RPE = Rating of perceived exertion
▪ Two scales
• 0-10 (o= rest, 10 max)
• 6-20 (tries to correspond with heart rate at that level (6=6-bpm, 20=200
bpm)
o % Max Heart Rate
o %METmax or %VO2max
o Talk test
▪ Moderate- you can carry on conversation while exercising
▪ Vigorous- it’s hard to talk hile eercisig
*PA guidelines for adults use absolute intensity
Practice- Subject A
Walk to class (20 min) *Minutes Moderate PA = 100 min
• 3 MET
• 5 days a week *Minutes Vigorous PA = 120 min
Group Exercise class for 60 min
• 8 MET *Total Moderate Minutes = 340 min (120 x 2 + 100)
• 2 days a week
Resistance training 30 min *Meet guidelines?
• 7 MET, intermittent *Aerobic - yes
• 1 day a week *Resistance Training – no (needs to do it twice a week
• Major muscle groups
**Resistance training minutes are not included in Vigorous PA minutes
Children and Adolescents PA Guidelines
• 60 minutes of PA daily
• Aerobic: Most of the 60+ min/day should be moderate or vigorous intensity
o Vigorous intensity activity- at least 3 days per week
o A aout of PA couts
▪ Running for 15 sec
▪ Walking for 2 min
• Muscle-strengthening: as part of their 60 min
o At least 3 days per week
▪ Children- lifting or moving things (ex. cleaning room), climbing (ex. Rock
climbing, monkey bars), working against resistance (ex. wrestling sibling)
▪ Adolescents- lifting weights, body weight, major muscles
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