of physical activity depends on an individual’s previous exercise experience and their

relative level of fitness.

Here are examples of moderate-intensity and vigorous-intensity physical activities:

Metabolic Equivalents (METs) are commonly used to express the intensity of physical
activities. MET is the ratio of a person's working metabolic rate relative to their resting metabolic
rate. One MET is defined as the energy cost of sitting quietly and is equivalent to a caloric
consumption of 1kcal/kg/
esteem, mood and concentration; and reduces the risk of chronic diseases.

Moderate to Vigorous dancing requires a lot of energy. One way to calculate your body’s
energy expenditure is with metabolic equivalents, also known as METs. One MET is the energy
you spend sitting at rest. An activity with a MET value of four means you are exerting four times
the energy than you would if you are sitting down.

METs Value some of the Physical Activities

Light Moderate Vigorous >6.0

<3.0 METs 3.0 – 6.0 METs METs

Sitting at a desk: 1.3 Housework (cleaning, sweeping): Walking at very brisk pace (4.5
3.5 mph):6.3

Sitting, playing cards: 1.5 Weight training (lighter weights): Bicycling 12-14 mph (flat terrain): 8
3.5

Standing at a desk: 1.8 Golf (walking, pulling clubs): 4.3 Circuit training (minimal rest): 8
Strolling at a slow pace: Brisk walking (3.5-4 mph): 5 Singles tennis: 8
2.0

Washing dishes: 2.2 ): Shoveling, digging ditches: 8.5

5

Hatha yoga: 2.5 Yard work (mowing, moderate effort): Competitive soccer: 10
5

Fishing (sitting): 2.5 Swimming laps (leisurely pace): 6 Running (7 mph): 11.5

The more MET value a physical activity has, the more calories you burned. Thus, you
can calculate the estimate calories you burned if you know the MET value of the physical
activity you are doing by using the formula:
METs x 3.5 x (your body weight in kilograms) / 200 = calories burned per minute.
weighs 60 kilograms. She started cycling with a speed of 12 mph for 60 minutes thrice a
week. Cycling has a MET value of 8. Determine the calories burned per minute by Irish.
8 x 3.5 x 60 kg / 200 = 8.4 calories per minute

A good guide to physical activity would the physical activity pyramid. One can follow two pyramids.
 This pyramid shows different types of physical activities and exercise that contribute
to the optimum development of health, wellness, and physical fitness of individuals.

To make it simple, the

exercises like brisk walking, jogging, biking, and other aerobic exercise, it is recommended to have a
moderate intensity of 20-60 minutes, 3-5 days a week program.

Placed on the third level are the strength and flexibility exercises which recommend having exercise
program every 2-3 days in a week. Exercise principles should be carefully take into consideration in
designing the program. Some of the exercises are yoga, martial arts, and resistance training. While on
top, are the activities that should be done in minimal number of minutes. Sedentary lifestyle must be
avoided, since it contributes for having non-communicable diseases such as heart diseases, stroke, and
diabetes.

Exercise prescription refers to the way of designing a program that is individualized, safe, and effective.
It embraces MFIT and basic exercise principles in order to maintain or improve physical fitness level,
lessen the risk for lifestyle and other diseases, and improvethe quality of life.
To use the pyramids as a guide is a simple matter. The bottom of both pyramids is the day-to-day
activities and should be done as often as possible. These are considered light physical activities.
Recreational and aerobic activities dominate the second level. The recommendation is that one should
do these activities three (3) to five (5) times a week. The third level is leisure activities and exercises for
strength and flexibility. These should be done two (2) to three (3) times a week. The top tier should be
done minimally at best. Energy expenditure through physical activity helps in controlling weight
together with a sound diet.

Exercise, which is found on the second tier of both pyramids, is form of physical activity that is
planned, structured and repetitive bodily movements whose purpose is to improve, or maintain one or
more of the components of physical fitness 3.

There are certain norms and standards that are supposed to tell us that we are fit. Or that we
have reached our goal. Each of these norms pertains to a component of physical fitness.