1. MODERATE VS. VIGOROUS
INTENSITY PHYSICAL ACTIVITY
Jordan Hatcher

2. OBJECTIVES
 Distinguish physical activity from exercise
 Define moderate and vigorous intensity
 Designate pros and cons for both levels
 Discover appropriate intensity or routine

3. NO PAIN, NO GAIN
 Exercise promotion in the media
 Crossfit
 P90X
 Insanity
 Common misconceptions
 No pain, no gain www.martialartsalbany.com
 All or nothing
 Under educated about physical activity

4. THE BASICS
 Physical activity
 Bodily movements
 Energy expenditure
 Exercise
 Structured, pre-planned, and repetitious
 Improving or sustaining fitness
 All exercise is physical activity, not all physical
activity is exercise
(Hoeger, 2011)

5. MODERATE INTENSITY
 Definitions
 3.5 – 7 calories per minute
 3.0 – 5.9 METs
 Guidelines
 2 hours 30 minutes
 Examples
 Cardiovascular
 Resistance www.live4artmovie.com
 Recreational
(CDC, 2011) (Hoeger, 2011)(Jonas, 2009)

6. VIGOROUS INTENSITY
 Definitions
 More than 7 calories per minute
 Greater than or equal to 6.0 METs
 Guidelines
 1 hour 15 minutes
 Examples
 Cardiovascular
 Resistance
 Recreational
www.dangerouslyfit.com.au
(CDC, 2011) (Hoeger, 2011)(Jonas, 2009)

7. DEMOGRAPHICS
 Moderate intensity
 Beginners
 Slow, steady transition
 Children
 Developmental stage
 Elderly
 Age related physical declines
(Verdon, 2014) (Aoyagi, 2009)

8. DEMOGRAPHICS
 Vigorous intensity
 Advanced exercisers
 Experience and general fitness
 Young adults
 Fully developed
 Athletes
 Seasonal strength and conditioning

9. PROS AND CONS OF MODERATE
INTENSITY
 Physical
 Body composition
 Joints
 Internal
 Cardiovascular
Blood pressure
 Gastrointestinal
 Psychological www.amazon.com
 Self esteem
 Stress relief
(Fan, 2013)(Foulds, 2014)(Strid, 2004)(Yahong, 2014)

10. PROS AND CONS OF VIGOROUS
INTENSITY
 Physical
 Body composition
 Joints
 Internal
 Cardiovascular
Blood Pressure
 Gastrointestinal
 Psychological
 Positive mood change
 Stress relief bodybuilding-guidelines.blogspot.com
(Fan, 2013)(Foulds, 2014)(Strid, 2004)(VanKim, 2013)

11. CONCLUSION
 Physical activity is for everyone; vigorous intensity is
not
 Moderate intensity
 Broad demographic
 General health benefits
 Vigorous intensity
 Narrow demographic
 Body composition and cardiovascular benefits
 Discover limitations, define goals, design routine

12. REFERENCES
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13. REFERENCES
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14. REFERENCES
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