Fitness Programs
Gym Activities
.Aerobics: low impact .Aerobics: high impact
.Aerobics, Step: 6" - 8" step .Aerobics, Step: 10" - 12" step
.Aerobics: water .Bicycling, Stationary: moderate, 150 watts
.Bicycling, Stationary: vigorous, 200 watts .Calisthenics: Vigorous, jumping jacks, push-ups, sit- ups, pullups
.Calisthenics: Moderate, back exercises, .Circuit Training: w/some aerobic, minimal rest
going up and down from the floor
.Elliptical Trainer: general .Riders: general (ie., HealthRider)
.Rowing, Stationary: moderate, 100 watts .Rowing, Stationary: vigorous, 150 watts
.Ski Machine: general .Stair Step Machine: General, without supporting any bodyweight on hand rails
.Stretching: Mild, Hatha Yoga .Teaching aerobics
.Weight Lifting: Light, free weight, .Weight Lifting: Vigorous, free weight, nautilus or
universal-type
Training and Sport Activities
.Archery: non-hunting . .Badminton: general, social
.Basketball: playing a game . .Basketball: wheelchair
.Basketball: shooting baskets .Basketball: officiating a game
.Billiards .Bicycling: BMX or mountain
.Bicycling: 12-13.9 mph, leisure, .Bicycling: 14-15.9 mph, leisure racing, fast, vigorous moderate effort
.Bicycling: 16-19 mph, very fast, not drafting .Bicycling: > 20 mph, racing, not drafting
.Bowling .Boxing: sparring
.Boxing: punching bag .Boxing: in the ring
.Coaching: football, soccer, basketball, etc. .Cricket: batting, bowling
.Curling .Dancing: Fast, ballet, twist
.Dancing: disco, ballroom, square, .Dancing: slow, waltz, foxtrot, tango, fox trot
line, Irish step, polka
.Fencing .Football: competitive
.Football: touch, flag, general .Football or Baseball: playing catch
.Frisbee: general .Frisbee: Ultimate
.Golf: carrying clubs .Golf: using cart
.Golf: driving range, miniature .Golf: walking and pulling clubs
.Gymnastics: general .Hacky sack
.Handball: general .Handball: team
.Hang Gliding .Hiking: cross-country
.Hockey: field & ice .Horseback Riding: general
.Ice Skating: general .Kayaking
.Martial Arts: judo, karate, kick boxing, .Motor-Cross
tae kwan do
.Orienteering .Polo
.Race Walking .Racquetball: competitive
.Racquetball: casual, general .Rock Climbing: ascending
.Rock Climbing: rappelling .Rollerblade / In-Line Skating
.Rope Jumping: general, moderate .Running: 5 mph (12 min/mile)
.Running: 5.2 mph (11.5 min/mile) .Running: 6 mph (10 min/mile)
.Running: 6.7 mph (9 min/mile) .Running: 7 mph (8.5 min/mile)
.Running: 8.6 mph (7 min/mile) .Running: 10 mph (6 min/mile)
.Running: training, pushing wheelchair, .Running: cross-country
marathon wheeling
.Running: stairs, up .Running: on track, team practice
.Scuba or skin diving .Skateboarding
.Skiing: cross-country, light effort, .Skiing: cross-country, vigorous, 5.0 - 7.9 mph
general, 2.5 mph
.Skiing: downhill, moderate effort .Skiing: downhill, vigorous effort, racing
.Sky diving .Sledding, luge, toboggan, bobsled
.Snorkeling .Snow Shoeing
.Soccer: general .Soccer: competitive play
.Softball or Baseball: slow or fast pitch, general .Softball: Officiating
.Softball: pitching .Squash
.Surfing: body or board .Swimming: general, leisurely, no laps
.Swimming: laps, vigorous .Swimming: backstroke
.Swimming: breaststroke .Swimming: butterfly
.Swimming: crawl, moderate, 50 yds/min .Swimming: treading, moderate effort
.Swimming: lake, ocean, river .Swimming: synchronized
.Table Tennis / Ping Pong .Tai Chi
..Tennis: singles, competitive .Tennis: doubles, competitive
.Tennis: general play .Track & Field: shot, discus, hammer throw
.Track & Field: high jump, long jump, .Track & Field: steeplechase, hurdles
triple jump, javelin, pole vault
.Volleyball: non-competitive, .Volleyball: competitive, gymnasium play
general play, 6 - 9 member team
.Volleyball: beach .Walk: 2 mph (30 min/mi)
.Walk: 3 mph (20 min/mi) .Walk: 3.5 mph (17 min/mi)
.Walk: 4 mph (15 min/mi) .Walk: 4.5 mph (13 min/mi)
.Walk: 5 mph (12 min/mi) .Water Skiing
.Water Polo .Water Volleyball
.Whitewater: rafting, kayaking .Wrestling: one match = 5 minutes
Outdoor Home Maintenance / Improvement Activities
.Carpentry, installing rain gutters, building fence .Carrying & stacking wood
.Chopping & splitting wood .Cleaning rain gutters
.Digging, spading dirt, composting .Gardening: general
.Gardening: weeding .Laying sod / crushed rock
.Mowing Lawn: push, hand .Mowing Lawn: push, power
.Operate Snow Blower: walking .Paint outside of home
.Planting seedlings, shrubs .Plant trees
.Raking Lawn Roofing
.Sacking grass or leaves .Shoveling Snow: by hand
.Storm Windows: hanging .Sweeping: garage, sidewalks, outside of house
.Trimming shrubs/trees: manual cutter .Trimming: using edger, power cutter, etc.
.Watering plants, by hand .Workshop: general carpentry
.Yard: applying seed or fertilizer, walking .Yard: watering by hand, standing/walking
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