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General Phys i cal Activities Defined by Level of I ntensity

Activity intensity chart Confederated Tribes of the Chehalis Reservation. General Phys i cal Activities Defined by Level of I ntensity T h e f o I I owinq i s in acco r dance wi t h CDC a n d ACSM quidelines. Waiting tab l es or institut i onal dishwashi ng

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General Phys i cal Activities Defined by Level of I ntensity

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  1. Activity intensity chart Confederated Tribes of the Chehalis Reservation GeneralPhysicalActivitiesDefinedbyLevelofIntensity ThefoIIowinqisin accordancewithCDCandACSMquidelines.

  2. Waitingtablesorinstitutionaldishwashing • Drivingormaneuveringheavyvehicles(e.g.,semi-truck, schoolbus,tractor,orharvester)-notfullyautomatedand • requiringextensiveuseofarmsandlegs • Operatingheavypower tools(e.g.,drills andjackhammers) • Manyhomebuildingtasks(e.g.electrical • work,plumbing,carpentry,drywall,andpainting) • Farming-feedingandgroominganimals,milkingcows,shovelinggrain;picking fruitfromtrees,orpicking • vegetables • Packingboxesforshippingormoving • Assembly-line work-tasksrequiringmovementoftheentirebody,armsorlegswithmoderateeffort • Mailcarriers-walkingwhilecarryingamailbag • Patientcare-bathing, dressing,andmovinqpatientsorphysicaltherapy • activeandstrenuousparticipation,suchasaerobicsorphysicaleducationinstructor • Firefighting • Masonryandheavyconstructionwork • Coalmining • Manuallyshovelingordiggingditches • Usingheavynonpoweredtools • Mostforestrywork • Farming-forkingstraw,balinghay,cleaningbarn, orpoultrywork • Movingitemsprofessionally • Loadingandunloadingatruck Source:U.S.DepartmentofHealthandHumanServices,PublicHealthService,CentersforDisease ControlandPrevention,NationalCenterforChronicDiseasePreventionandHealthPromotion,DivisionofNutritionandPhysicalActivity.Promotingphysicalactivity:aguideforcommunityaction.Champaign,L:HumanKinetics,1999.(TableadaptedfromAinsworthBE,HaskellWL,LeonAS,etal.Compendiumofphysicalactivities:classificationofenergycostsofhumanphysicalactivities.MedicineandScienceinSportsandExercise1993;25(1):71-80.AdaptedwithtechnicalassistancefromDr.BarbaraAinsworth.) *Theratioof exercisemetabolicrate.OneMETisdefinedastheenergyexpenditureforsittingquietly,which,fortheaverageadult,approximates3.5ml ofoxygenuptakeperkilogramofbodyweightperminute(1.2 kcal/minfora70-kgindividual).For example,a2-METactivityrequirestwotimesthemetabolic energyexpenditureofsittingquietly. +For anaverageperson,definedhereas70kilogramsor154pounds.Theactivityintensitylevels portrayedinthischartaremost applicabletomenaged30to50yearsandwomenaged20to40years.Forolderindividuals,theclassificationofactivityintensitymightbehigher.Forexample,whatismoderateintensitytoa 40-year-oldmanmightbe vigorousforamaninhis70s.ntensityisa subjectiveclassification. Dataforthischartwereavailableonlyforadults.Therefore,whenchildren'sgamesarelisted,theestimatedintensitylevelisforadultsparticipatinginchildren'sactivities. Tocomputetheamountoftimeneededtoaccumulate150kcal,dothe followingcalculation:150kcaldividedbytheMETleveloftheactivityequalstheminutesneeded toexpend150kcal.Forexample: 150+3METS=50minutesofparticipation.Generally,activitiesinthemoderate-intensityrange require25-50minutestoexpendamoderateamountofactivity,andactivitiesinthevigorous­intensityrangewouldrequirelessthan25minutestoachieveamoderateamountofactivity.Eachactivitylistedis categorizedaslight,moderate,orvigorousonthebasisofcurrentknowledgeofthe overalllevelofintensityrequiredfortheaveragepersontoengageinit,takingintoaccountbriefperiodswhenthelevelofintensityrequiredfortheactivitymightincreaseordecreaseconsiderably. Personswithdisabilities,includingmotorfunctionlimitations(e.g.,quadriplegia)maywishtoconsultwithanexercisephysiologistorphysicaltherapisttoproperlyclassifythe typesofphysicalactivitiesinwhichtheymightparticipate,includingassistedexercise.Certainactivitiesclassifiedinthislistingasmoderatemightbevigorousforpersonswhomust overcomephysicalchallengesordisabilities.

  3. rvNote:Almosteveryoccupationrequiressomemixoflight, moderate,orvigorousactivities,dependingonthetaskathand.Tocategorizetheactivitylevelofyourownposition,askyourself:HowmanyminuteseachworkingdaydoIspenddoingthetypesofactivitiesdescribedaslight,moderate,or vigorous?Toarriveatatotalworkdaycaloricexpenditure,multiplytheminutesspentdoingactivitieswithineachintensitylevelbythekilocaloriescorrespondingtoeachlevelofintensity.Then,addtogetherthetotalkilocaloriesspentdoinglight,moderate,andvigorousactivitiestoarrive atyourtotalenergyexpenditureinatypicalday.

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