EXAMPLES OF QUALITY PHONOLOGICAL AWARENESS ACTIVITIES
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Adapting Activities & Materials for Young Children with
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Examples of Tasks for Learning Plan
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MET Levels of Common Recreational Activities
your activity increases For example, 2 5 METs is the amount of energy used each minute to walk leisurely, but that goes up to 5 METs when walking very briskly at 4 mph You are burning 5 times as many calories per minute when walking briskly as when sitting quietly Walk, Jog, Run METs Calories per 60 mins* Walking, slowly (stroll) 2 0 145
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This handout lists the intensity - the MET level - of various physical activities. What level is right for you? Light activities (< 3 METs) are good for elderly persons and those who may have physical limitations, or someone recovering from an illness who needs to gradually increase their activity level. A good example is slow walking or light gardening. Moderate activities (3-6 METs) are best for most people wanting a moderate exercise program. A good example is brisk walking 3-4 mph. ?ese activities are safe for most people and do not usually require medical clearance before starting to exercise. If you have a serious health problem, such as diabetes or a heart condition, check with your doctor. Vigorous activities (> 6 METs) require a higher energy output and are best for persons who already have a high fitness level and are in good health. Examples of vigorous activities are jogging and competitive sports.
What is a MET?
MET stands for Metabolic EquivalenT
One MET is the amount of energy (calories)
your body uses each minute while resting quietly. On average, a man sitting quietly burns 70 calories per hour, and a woman sit- ting quietly burns about 60 calories per hour. ?e MET level is higher as the intensity of your activity increases. For example, 2.5METs is the amount of energy used each
minute to walk leisurely, but that goes up to5 METs when walking very briskly at 4 mph.
You are burning 5 times as many calories per
minute when walking briskly as when sitting quietly.Walk, Jog, Run!
METsCalories
per 60 mins*Walking, slowly (stroll)2.0145
Walking, 2 mph2.5215
Walking, 3 mph (20 min/mile)3.3245
Walking, 17 min/mile3.8285
Walking, 15 min/mile5.0360
Race walking, moderate pace6.5465
Hiking up hills6.9500
Hiking hills, 12 lb pack7.5540
Jogging, 12 min/mile8.0575
Running, 10 min/mile10.0715
Running, 9 min/mile11.0790
Running, 8 min/mile12.5855
Running, 7 min/mile14.01000
Running, 6 min/mile16.01145
Ready, Set, Bike!
METsCalories
per 60 mins*Stationary cycling, 50 watts3.0215
Bicycling, leisurely3.5250
Stationary cycling, 100 watts5.5395
Bicycling, 12-13 mph8.0575
Bicycling, 14-15 mph10.0715
Bicycling, 16-19 mph12.0860
Bicycling, 20+ mph16.01145
*Approximation based on 150 lb. person*Approximation based on 150 lb. personMeasuring Exercise Intensity
Activity
Description
Intensity on a "0-10"
Scale*
MET level
(Sitting = 1 MET)Breathing &
Heart Rate
How it feels; example
EASY3-4Less than 3.0 METsMinimal increaseFeels easy (e.g., easy walking) MODERATE5-63.0-6.0 METsNoticeable increaseFeels fairly easy to somewhat hard (e.g., brisk walking)VIGOROUS7-8Greater than 6.0 METsLarge increase in
breathing & heart rate but not out-of-breathFeels somewhat hard to hard
(e.g., jogging, vigorous sports) *Intensity scale: On a scale of 0-10 where 0 = sitting and 10 = all-out effort METLevels of Common
Recreational Activities
Vigorous activities (>6 METs)*METs
Aerobic dance6.5
Aerobic dance, high impact7.0
Aerobic stepping, 6-8 inches8.5
Backpacking7.0
Basketball game8.0
Bicycling, 12-13 mph8.0
Bicycling, 20+ mph16.0
Calisthenics, heavy, vigorous8.0
Canoeing, 5 mph or portaging7.0
Fishing in stream with waders6.5
Football, competitive9.0
Football, touch/?ag8.0
Frisbee, ultimate8.0
Hockey, ?eld or ice8.0
Ice skating, social7.0
Jogging, 12 min/mile8.0
Judo/karate/tae kwan do10.0
Vigorous activities (>6 METs)*METs
Lacrosse8.0
Logging/felling trees8.0
Mountain climbing8.0
Racquetball10.0
Racquetball, team8.0
Roller skating7.0
Rollerblading, fast12.0
Rope skipping, slow8.0
Rope skipping, fast12.0
Running, 10 min/mile10.0
Running, 6 min/mile16.0
Running, 7 min/mile14.0
Running, 8 min/mile12.5
Running, 9 min/mile11.0
Skiing cross country, slow7.0
Skiing cross country, moderate8.0
Skiing cross country, racing uphill16.5
Listed alphabetically
by category of intensityModerate activities (3-6 METs)*METs
Aerobic dance, low impact5.0
Archery 3.5
Badminton4.5
Baseball or softball5.0
Basketball, shooting baskets4.5
Bicycling, leisurely3.5
Bowling3.0
Calisthenics, light to moderate3.5
Canoeing, 3 mph3.0
Chopping wood6.0
Dancing, aerobic or ballet6.0
Dancing, modern, fast4.8
Fencing6.0
Fishing, walking and standing3.5
Foot bag, hacky sack4.0
Gardening, active4.0
Golf, walking4.4
Gymnastics4.0
Hiking cross country6.0
Horseback riding4.0
Ice skating 5.5
Light activities (<3 METs)*METs
Canoeing leisurely2.5
Croquet2.5
Dancing, ballroom, slow2.9
Fishing, standing2.5
Golf with a cart2.5
Housework, light2.5
Playing catch2.5
Playing a piano2.5
Sitting quietly1.0
Stretching exercises, yoga2.5
Walking, 2 mph2.5
Moderate activities (3-6 METs)*METs
Jumping on mini tramp4.5
Kayaking5.0
Mowing lawn, walking5.5
Raking the lawn4.0
Shoveling snow6.0
Skateboarding5.0
Skiing downhill, moderate6.0
Snorkeling5.0
Snowmobiling3.5
Sur?ng6.0
Swimming, moderate pace4.5
Table tennis4.0
Tai chi4.0
Tennis, doubles5.0
Trampoline 3.5
Volleyball, noncompetitive3.0
Walking, 15 min/mile5.0
Walking, brisk up hills6.0
Water skiing6.0
Weight lifting, heavy workout6.0
Wrestling6.0
Vigorous activities (>6 METs)*METs
Skiing cross country, vigorous9.0
Skiing down hill, vigorous8.0
Skin diving12.5
Snow shoeing8.0
Soccer, casual7.0
Soccer, competitive10.0
Swimming laps, fast10.0
Swimming laps, moderate pace7.0
Swimming laps, sidestroke8.0
Swimming recreational6.0
Tennis7.0
Volleyball, competitive/beach8.0
Walking, 11 min/mile11.0
Walking up stairs8.0
Water jogging8.0
Water polo10.0
Reference: American College of Sports Medicine. ?e Compendium of Physical Activities. ACSM Resource Manual 5th Edition, 2006.
How many calories is that? You can calculate the number of calories you burn for any activity by using the following equation:
Exercise calories = (MET level of activity x 3.5 x Weight (kg) x minutes of activity) / 200 METLevels
*Calories burned = up to 215/hour *Calories burned = 215-430/hour *Calories burned = 430+/hour© 2008 Wellsource, Inc., Clackamas, Oregon. All rights reserved. For personal use only - do not make unauthorized copies.