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Physical Activity
Modes of Physical Activity
Physical activity (PA): Any skeletal muscle-driven movement that uses
energy, including NEAT activities like walking, cleaning, and fidgeting.
Exercise training (ET)
Exercise is planned; structured physical activity aimed at improving or
maintaining f itness.
Aerobic Training (AT)
Activities characterized by rhythmic and sustained movement of large
muscle groups aimed at enhancing or preserving cardiorespiratory f itness.
Moderate-to-vigorous intensity AT is associated with a weight loss of 2 to
7.5 kilograms, depending on the duration. AT is generally characterized
by moderate intensity, corresponding to a rating of f ive to six on the rate
of perceived exertion scale or 50% to 70% of the maximum heart rate.
Examples of such activities include brisk walking, running, swimming,
and cycling.
Resistance Training (RT)
Muscle-strengthening activities that enhance strength, power, endurance,
or muscle mass by engaging major muscle groups at least twice a week. RT
may aid in mitigating muscle loss, enhancing muscle quality, and reducing
the decrease in resting metabolic rate that often accompanies weight loss.
Moderate intensity is typically over 60% of one-rep maximum. Examples of
such exercises include weight-lifting, resistance bands, and body weight
exercises.
High-Intensity Interval Training (HIIT)
Consists of short periods of high-intensity anaerobic exercise, commonly
less than 1 min, alternating with brief periods of less intense recovery.
Absolute Intensity
Absolute intensity refers to the amount of energy expended,
regardless of fitness level. This type of intensity is typically
measured in METs, where 1 MET equals the energy expended at rest
(approximately 3.5 mL of oxygen/kg/min).
Sedentary
behavior
1.0–1.5 METs
Low intensity
1.6–2.9 METs
Moderate
intensity
3.0–5.9 METs
Vigorous intensity
≥6.0 METs
Does not qualify
as exercise or
physical activity
Leisurely
walking, light
calisthenics, or
doing laundry
Brisk walking,
recreational
swimming,
ballroom dancing,
and moderate
yard work
Jogging,
swimming laps,
jumping rope,
heavy shoveling
