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MODERATE VS. VIGOROUS INTENSITY PHYSICAL
ACTIVITY
Jordan Hatcher
OBJECTIVES
Distinguish physical activity from exercise
Define moderate and vigorous intensity
Designate pros and cons for both levels
Discover appropriate intensity or routine
NO PAIN, NO GAIN Exercise promotion in the media
CrossfitP90X Insanity
Common misconceptionsNo pain, no gain
www.martialartsalbany.com
All or nothing
Under educated about physical activity
THE BASICS Physical activity
Bodily movements Energy expenditure
ExerciseStructured, pre-planned, and repetitious Improving or sustaining fitness
All exercise is physical activity, not all physical activity is exercise
(Hoeger, 2011)
MODERATE INTENSITY
Definitions3.5 – 7 calories per minute 3.0 – 5.9 METs
Guidelines2 hours 30 minutes
ExamplesCardiovascularResistance www.live4artmovie.com
Recreational
(CDC, 2011) (Hoeger, 2011)(Jonas, 2009)
VIGOROUS INTENSITY
DefinitionsMore than 7 calories per minuteGreater than or equal to 6.0 METs
Guidelines1 hour 15 minutes
ExamplesCardiovascularResistanceRecreational
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(CDC, 2011) (Hoeger, 2011)(Jonas, 2009)
DEMOGRAPHICS
Moderate intensity
Beginners Slow, steady transition
Children Developmental stage
Elderly Age related physical declines
(Verdon, 2014) (Aoyagi, 2009)
DEMOGRAPHICS
Vigorous intensity
Advanced exercisers Experience and general fitness
Young adults Fully developed
Athletes Seasonal strength and conditioning
PROS AND CONS OF MODERATE INTENSITY
Physical Body composition Joints
Internal Cardiovascular
Blood pressureGastrointestinal
Psychological www.amazon.com
Self esteemStress relief
(Fan, 2013)(Foulds, 2014)(Strid, 2004)(Yahong, 2014)
PROS AND CONS OF VIGOROUS INTENSITY
Physical Body composition Joints
Internal Cardiovascular
Blood PressureGastrointestinal
PsychologicalPositive mood changeStress relief bodybuilding-
guidelines.blogspot.com
(Fan, 2013)(Foulds, 2014)(Strid, 2004)(VanKim, 2013)
CONCLUSION
Physical activity is for everyone; vigorous intensity is not
Moderate intensity Broad demographicGeneral health benefits
Vigorous intensityNarrow demographicBody composition and cardiovascular benefits
Discover limitations, define goals, design routine
REFERENCES
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REFERENCES
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Hoeger, W., & Hoeger, S. (1986). Physical Fitness and Wellness. In Lifetime physical fitness and wellness: A personalized program (12th ed., p. 7, 19, 21). Englewood, Colo.: Morton.
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REFERENCES
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