THE PHYSICAL ACTIVITY

PYRAMID
 Components of Exercise
◆ Frequency
◆ Intensity
◆ Duration

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 Level 4

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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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