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

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REFERENCES

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Smith, M. M., Sommer, A. J., Starkoff, B. E., & Devor, S. T. (2013). CROSSFIT-BASED HIGH-INTENSITY POWER TRAINING IMPROVES MAXIMAL AEROBIC FITNESS AND BODY COMPOSITION. Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins), 27(11), 3159-3172.

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