The Physical Activity Pyramid

THE PHYSICAL ACTIVITY PYRAMID

Components of Exercise Frequency ◆ Intensity ◆ Duration ◆

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Level 4

Click on the Level 1 Icon

Level 3

Level 2

Level 1

QUIZ

So when will you start exercising?

Frequency ◆

Exercise 3 to 5 times per week.

Intensity ◆

Classifications – Light – Moderate – Maximum

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Light Intensity Activity that is 2.5 to 4.75 times as intense as rest. ◆ Type ◆

– Aerobic ◆

Examples – Normal walking, walking downstairs, bowling

Moderate Intensity Activity about 4.75 to 7 times as intense as rest. ◆ Aerobic ◆ Examples ◆

– Brisk walking, lawn mowing, shoveling, social dancing

Maximum Intensity Activities more than 12 times as intense as rest. ◆ Anaerobic for virtually all. ◆ Examples ◆

– Running

Duration ◆

Threshold: – 30 minutes or 3 ten minutes sessions

◆

Target zone: – Approximately 30-60 minutes ▼ Length

of time depends on activity intensity

Lifetime Physical Activity ◆ ◆ ◆

Walk rather than ride Climb the stairs Do yard work – Frequency ▼ All

or most days

– Intensity ▼ Moderate

– Time ▼ 30

+ minutes

Aerobic Activity ◆ ◆ ◆

Aerobics Jogging Biking – Frequency ▼ 3-6

days per week

– Intensity ▼ Moderate

to vigorous

– Time ▼ 20

+ minutes

Active Sports and Recreation ◆ ◆ ◆

Tennis Basketball Canoeing – Frequency ▼ 3-6

days per week

– Intensity ▼ Moderate

to vigorous

– Time ▼ 20

+ minutes

Exercise for Flexibility ◆

Stretching – Frequency ▼ 3-7

days a week

– Intensity ▼ Stretching

– Time ▼ 15-60

seconds, 1-3 sets

Exercise for Strength and Muscular Endurance Weight Training ◆ Calisthenics ◆

– Frequency ▼ 2-3

days per week

– Intensity ▼ Muscle

overload

– Time ▼ 8-12

reps, 1-3 sets

Rest or Inactivity Watching TV ◆ Reading ◆

– Frequency ▼ Infrequently

– Intensity ▼ Low

– Time ▼ Short

True-False: When weight training the frequency should be 5 times a week. TRUE

FALSE

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