fitt and halo

Domains and

Dimensions of Physical

Activity

Domains – Types of PA

HALO

Household/gardening

Active Transport

Leisure

Occupational

Dimensions - FITT

Frequency

Intensity

Time

Type

Intensity

The level of intensity has the most impact on the long term health and fitness benefits individuals obtain from physical activity

The intensity of the activity impacts the frequency, time and type of activity you can perform

Measuring Intensity

Low, moderate and vigorous

The talk test

Low – should be able to sing

Moderate – should be able to comfortable carry out a conversation

Vigorous – talking will not be possible

RPE – Rate of Perceived Exertion

Target HR - % Max HR

Low intensity – less than 50% of MAX HR

Moderate intensity – 50% - 70% of MAX HR

Vigorous intensity – more than 70% of MAX HR

Max HR = (220 – age) OR 208 – (0.7 x age)

Metabolic Equivalent (MET) level

A more exact measure of intensity is the MET. ONE MET equals the energy (oxygen) used by the body as you sit quietly.

The harder your body works, the higher the MET level.

Low = less than 3 MET level

Moderate = 3 – 6 MET level

Vigorous = More than 6 MET level