fitt and halo
TRANSCRIPT
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