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Fitt and halo

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This document discusses different aspects of physical activity intensity including domains of activity, dimensions of fitness, measuring intensity, and metabolic equivalent levels. It defines low, moderate, and vigorous intensity based on talk test, heart rate as a percentage of maximum heart rate, and MET levels. The key point is that intensity has the most impact on long term health benefits and is measured using various physiological indicators.

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Fitt and halo
Domains Types of PA HALO Household/gardening Active Transport Leisure Occupational
Dimensions - FITT Frequency Intensity Time Type
Intensity The level of intensity has the most impact on the long term health and fitness benefits individuals obtain from physical activity The intensity of the activity impacts the frequency, time and type of activity you can perform
Measuring Intensity Low, moderate and vigorous The talk test Low should be able to sing Moderate should be able to comfortable carry out a conversation Vigorous talking will not be possible
RPE Rate of Perceived Exertion
Target HR - % Max HR Low intensity less than 50% of MAX HR Moderate intensity 50% - 70% of MAX HR Vigorous intensity more than 70% of MAX HR Max HR = (220 age) OR 208 (0.7 x age)
Metabolic Equivalent (MET) level A more exact measure of intensity is the MET. ONE MET equals the energy (oxygen) used by the body as you sit quietly. The harder your body works, the higher the MET level. Low = less than 3 MET level Moderate = 3 6 MET level Vigorous = More than 6 MET level

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Fitt and halo

  • 2. Domains Types of PA HALO Household/gardening Active Transport Leisure Occupational
  • 4. Intensity The level of intensity has the most impact on the long term health and fitness benefits individuals obtain from physical activity The intensity of the activity impacts the frequency, time and type of activity you can perform
  • 5. Measuring Intensity Low, moderate and vigorous The talk test Low should be able to sing Moderate should be able to comfortable carry out a conversation Vigorous talking will not be possible
  • 6. RPE Rate of Perceived Exertion
  • 7. Target HR - % Max HR Low intensity less than 50% of MAX HR Moderate intensity 50% - 70% of MAX HR Vigorous intensity more than 70% of MAX HR Max HR = (220 age) OR 208 (0.7 x age)
  • 8. Metabolic Equivalent (MET) level A more exact measure of intensity is the MET. ONE MET equals the energy (oxygen) used by the body as you sit quietly. The harder your body works, the higher the MET level. Low = less than 3 MET level Moderate = 3 6 MET level Vigorous = More than 6 MET level