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Hkin 489B Dr. Darren E. R. Warburton

The document discusses metabolic equivalents (METs) and how to calculate MET-minutes and MET-hours for physical activity. It provides examples of calculating MET-minutes for different activities over periods of time. It also discusses calculating estimated calorie expenditures based on MET levels, duration and frequency of activities, and body weight. Tables are included that list MET levels and the time required to meet recommended daily energy expenditures of 150 calories for a range of physical activities and household tasks according to different body masses.

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36 views

Hkin 489B Dr. Darren E. R. Warburton

The document discusses metabolic equivalents (METs) and how to calculate MET-minutes and MET-hours for physical activity. It provides examples of calculating MET-minutes for different activities over periods of time. It also discusses calculating estimated calorie expenditures based on MET levels, duration and frequency of activities, and body weight. Tables are included that list MET levels and the time required to meet recommended daily energy expenditures of 150 calories for a range of physical activities and household tasks according to different body masses.

Uploaded by

anthem84
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 8

HKIN

489B
Dr. Darren E. R. Warburton

Calcula&ons and Prescrip&ons


A metabolic equivalent (MET) is the ratio of energy expenditure

during physical activity to the rate of (typical) energy


expenditure at rest.
1 MET = 3.5 mL/kg/min = 1 kcal/kg/hr = energy expenditure at
rest
A 4 MET activity expends four times the energy expenditure of
rest.
How do you calculate MET-min or MET-hr?
4 MET physical activity (such as curling)

4 MET activity for 30 min = 4 MET x 30 min = 120 MET-min (or 2.0

MET-hr)

8 MET activity (such as cross-country skiing)


15 min would be equivalent to 120 MET-min

8 MET x 15 min = 120 MET-min

Examples over a 5 day period


3 METs x 30 min x 5 days = 450 MET min/week
6 METs x 30 min x 5 days = 900 MET min/week
10 METs x 30 min x 5 days = 1500 MET min/week

Small Group Discussions


Please calculate the MET-min for exercise

interventions that involve the following parameters:


30 min per day of brisk walking (3.5 mph) for 3 times

per week
60 min per day of walking the dog for 7 days a week
120 min per week of snowshoeing

Small Group Discussion


Please calculate the estimated kcal energy

expenditure for the previous scenarios for persons


weighing 70 kg and 55 kg.
30 min per day of brisk walking (3.5 mph) for 3 times

per week
60 min per day of walking the dog for 7 days a week
120 min per week of snowshoeing

Physical Activity

Time (min) Required to Meet the Recommended Daily Energy Expenditure


(150 Kcal) According to a Given Body Mass

MET

50kg

60kg

70kg

80kg

90kg

100kg

110kg

120kg

130kg

Bicycling, 12.0-13.9 mph (moderate)

8.0

23

19

16

14

13

11

10

Bowling

3.0

60

50

43

38

33

30

27

25

23

Conditioning exercise, stair-treadmill

9.0

20

17

14

13

11

10

Curling

4.0

45

38

32

28

25

23

20

19

17

Dancing, general aerobic

6.5

28

23

20

17

15

14

13

12

11

Fishing, from a boat (sitting)

2.5

72

60

51

45

40

36

33

30

28

Golfing, using a powercart

3.5

51

43

37

32

29

26

23

21

20

Golfing, walking and carrying clubs

4.5

40

33

29

25

22

20

18

17

15

Hiking, cross-country

6.0

30

25

21

19

17

15

14

13

12

Ice Hockey

8.0

23

19

16

14

13

11

10

Jogging, general

7.0

26

21

18

16

14

13

12

11

10

Rollerblading, in-line skating

12.5

14

12

10

Running, 5.0 mph (12 min/mile)

8.0

23

19

16

14

13

11

10

Running, 7.5 mph (8 min/mile)

12.5

14

12

10

Skiing, cross-country (4.0-4.9 mph, moderate)

8.0

23

19

16

14

13

11

10

Skiing, downhill

6.0

30

25

21

19

17

15

14

13

12

Snowshoeing

8.0

23

19

16

14

13

11

10

Softball, general

5.0

36

30

26

23

20

18

16

15

14

Swimming, general leisure

6.0

30

25

21

19

17

15

14

13

12

Tennis, general

7.0

26

21

18

16

14

13

12

11

10

Walking, 2.0 mph

2.5

72

60

51

45

40

36

33

30

28

Walking, 3.5 mph

3.8

47

39

34

30

26

24

22

20

18

Physical Activity

Time (min) Required to Meet the Recommended Daily Energy Expenditure


(150 Kcal) According to a Given Body Mass

MET
50kg

60kg

70kg

80kg

90kg

100kg

110kg

120kg

130kg

Carrying small children

3.0

60

50

43

38

33

30

27

25

23

Chopping wood

6.0

30

25

21

19

17

15

14

13

12

Cleaning house, general

3.0

60

50

43

38

33

30

27

25

23

Groceries, carrying without shopping cart

2.5

72

60

51

45

40

36

33

30

28

Groceries, carrying upstairs

7.5

24

20

17

15

13

12

11

10

Ironing

2.3

78

65

56

49

43

39

36

33

30

Mopping

3.5

51

43

37

32

29

26

23

21

20

Mowing lawn, general

5.5

33

27

23

20

18

16

15

14

13

Raking lawn

4.3

42

35

30

26

23

21

19

17

16

Shovelling snow, manually

6.0

30

25

21

19

17

15

14

13

12

Sweeping floors or carpet

3.3

55

45

39

34

30

27

25

23

21

Sweeping sidewalk

4.0

45

38

32

28

25

23

20

19

17

Vacuuming

3.5

51

43

37

32

29

26

23

21

20

Walking the dog

3.0

60

50

43

38

33

30

27

25

23

Walking, household

2.0

90

75

64

56

50

45

41

38

35

Walking, pushing/pulling a stroller with child

2.5

72

60

51

45

40

36

33

30

28

Washing dishes

2.3

78

65

56

49

43

39

36

33

30

Watering household plants

2.5

72

60

51

45

40

36

33

30

28

Watering lawn or garden

1.5

120

100

86

75

67

60

55

50

46

Final Exam Format


40% of nal grade
Cumulative exam with proportionally greater focus on

the post-midterm readings and lectures.


Open book exam
Short answer and long answer questions
Extensive usage of case studies
3 hr

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