THE PHYSICAL ACTIVITY
PYRAMID
Level 4
Components of Exercise
Click on the Level 1
Icon
u Frequency
u Intensity
Level 3
u Duration
Level 2
Click on the term
Level 1
QUIZ
Frequency
So when will you start
exercising?
u Exercise
3 to 5 times per week.
1
Intensity
u Classifications
Light Intensity
u Activity
that is 2.5 to 4.75 times as intense
as rest.
u Type
– Light
– Moderate
– Maximum
– Aerobic
u Examples
– Normal walking, walking downstairs, bowling
Click on the term
Moderate Intensity
u Activity
about 4.75 to 7 times as intense as
rest.
u Aerobic
u Examples
– Brisk walking, lawn mowing, shoveling,
social dancing
Duration
u Threshold:
– 30 minutes or 3 ten minutes sessions
u Target
zone:
– Approximately 30-60 minutes
t Length
of time depends on activity intensity
Maximum Intensity
u Activities
more than 12 times as intense as
rest.
u Anaerobic for virtually all.
u Examples
– Running
Lifetime Physical Activity
u Walk
rather than ride
the stairs
u Do yard work
– Frequency
u Climb
t All
or most days
– Intensity
t Moderate
– Time
t 30
+ minutes
2
Aerobic Activity
Active Sports and Recreation
u Aerobics
u Tennis
u Jogging
u Basketball
u Biking
u Canoeing
– Frequency
t 3-6
– Frequency
days per week
– Intensity
t Moderate
to vigorous
– Time
t 20
t 3-6
days per week
– Intensity
t Moderate
to vigorous
– Time
+ minutes
Exercise for Flexibility
u Stretching
– Frequency
t 3-7
days a week
– Intensity
t Stretching
– Time
t 15-60
seconds, 1-3 sets
t 20
+ minutes
Exercise for Strength and
Muscular Endurance
u Weight
Training
u Calisthenics
– Frequency
t 2-3
days per week
– Intensity
t Muscle
t 8-12
Rest or Inactivity
u Watching
TV
u Reading
– Frequency
overload
– Time
reps, 1-3 sets
True-False: When weight training
the frequency should be 5 times a
week.
t Infrequently
– Intensity
t Low
TRUE
FALSE
– Time
t Short
Click on True or False
3
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4