2011 Compendium of Physical Activities *Italicized codes ...

1 2011 Compendium of Physical Activities CODE METS MAJOR HEADING SPECIFIC Activities *Italicized codes and METs are estimated , mountain, uphill, , mountain, competitive, , , mountain, , <10 mph, leisure, to work or for pleasure (Taylor Code 115) , to/from work, self selected , on dirt or farm road, moderate , , leisure, , leisure, , mph, leisure, slow, light , mph, leisure, moderate , mph, racing or leisure, fast, vigorous , 16-19 mph, racing/not drafting or > 19 mph drafting, very fast, racing , > 20 mph, racing, not , 12 mph, seated, hands on brake hoods or bar drops, 80 , 12 mph, standing, hands on brake hoods, 60 exerciseactivity promoting video game ( , W ii Fit), light effort ( , balance, yoga) exerciseactivity promoting video game ( , W ii Fit), moderate effort ( , aerobic, resistance)

2 Exerciseactivity promoting video/arcade game ( , Exergaming, Dance Dance Revolution), vigorous exercisearmy type obstacle course exercise, boot camp training program exercisebicycling, stationary, exercisebicycling, stationary, 30-50 watts, very light to light exercisebicycling, stationary, 90-100 watts, moderate to vigorous exercisebicycling, stationary, 101-160 watts, vigorous exercisebicycling, stationary, 161-200 watts, vigorous exercisebicycling, stationary, 201-270 watts, very vigorous exercisebicycling, stationary, 51-89 watts, light-to-moderate effort exercisebicycling, stationary, RPM/Spin bike class exercisecalisthenics ( , push ups, sit ups.)

3 Pull-ups, jumping jacks), vigorous exercisecalisthenics ( , push ups, sit ups, pull-ups, lunges), moderate exercisecalisthenics ( , situps, abdominal crunches), light exercisecalisthenics, light or moderate effort, general ( , back exercises), going up & down from floor (Taylor Code 150) exercisecircuit training, moderate exercisecircuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous exerciseCurvesTM exercise routines in women exerciseElliptical trainer, moderate effort exerciseresistance training (weight lifting, free weight, nautilus or universal), power lifting or body building, vigorous effort (Taylor Code 210) exerciseresistance (weight) training, squats , slow or explosive exerciseresistance (weight)

4 Training, multiple exercises, 8-15 repetitions at varied resistance exercisehealth club exercise, general (Taylor Code 160) exercisehealth club exercise classes, general, gym/weight training combined in one exercisehealth club exercise, conditioning exercisehome exercise, general exercisestair-treadmill ergometer, exerciserope skipping, exerciserowing, stationary ergometer, general, vigorous exerciserowing, stationary, general, moderate effort CODE METS MAJOR HEADING SPECIFIC exerciserowing, stationary, 100 watts, moderate exerciserowing, stationary, 150 watts, vigorous exerciserowing, stationary, 200 watts, very vigorous exerciseski machine.

5 Exerciseslide board exercise, general exerciseslimnastics, exercisestretching, exercisepilates, general exerciseteaching exercise class ( , aerobic, water) exercisetherapeutic exercise ball, Fitball exercise exerciseupper body exercise, arm ergometer exerciseupper body exercise, stationary bicycle - Airdyne (arms only) 40 rpm, moderate exercisewater aerobics, water calisthenics, water exercisewhirlpool, exercisevideo exercise workouts, TV conditioning programs ( , yoga, stretching), light exercisevideo exercise workouts, TV conditioning programs ( , cardio-resistance), moderate exercisevideo exercise workouts, TV conditioning programs ( , cardio-resistance), vigorous exerciseyoga, Hatha exerciseyoga, Power exerciseyoga, Nadisodhana exerciseyoga, Surya exercisenative New Zealander Physical Activities ( , Haka Powhiri, Moteatea, W aita Tira, W hakawatea, etc.)

6 , general, moderate exercisenative New Zealander Physical Activities ( , Haka, Taiahab), general, vigorous , modern, or jazz, general, rehearsal or , modern, or jazz, performance, vigorous effort , , step, with 6 - 8 inch , step, with 10 - 12 inch , step, with 4-inch step step class, general , low , high dance wearing 10-15 lb weights or cultural dancing ( , Greek, Middle Eastern, hula, salsa, merengue, bamba y plena, flamenco, belly, and swing) , fast (Taylor Code 125) dancing ( , disco, folk, Irish step dancing, line dancing, polka, contra, country) dancing, competitive, general , slow ( , waltz, foxtrot, slow dancing, samba, tango, 19th century dance, mambo, cha cha) Jingle dance (Abakua, Beguine, Bellair, Bongo, Brukin's, Caribbean Quadrills, Dinki Mini, Gere, Gumbay, Ibo, Jonkonnu, Kumina, Oreisha, Jambu) and huntingfishing, and huntingfishing, crab fishing and huntingfishing, catching fish with hands and huntingfishing related, digging worms, with and huntingfishing from river bank and and huntingfishing from boat or canoe, and huntingfishing from river bank, standing (Taylor Code 660)

7 And huntingfishing in stream, in waders (Taylor Code 670) and huntingfishing, ice, and huntingfishing, jog or line, standing, general CODE METS MAJOR HEADING SPECIFIC and huntingfishing, dip net, setting net and retrieving fish, and huntingfishing, set net, setting net and retrieving fish, and huntingfishing, fishing wheel, setting net and retrieving fish, and huntingfishing with a spear, standing and huntinghunting, bow and arrow, or and huntinghunting, deer, elk, large game (Taylor Code 170) and huntinghunting large game, dragging carcass and huntinghunting large marine animals and huntinghunting large game, from a hunting stand, limited walking and huntinghunting large game from a car, plane, or and huntinghunting, duck, and huntinghunting, flying fox, squirrel and huntinghunting, and huntinghunting, pheasants or grouse (Taylor Code 680) and huntinghunting, birds and huntinghunting, rabbit, squirrel, prairie chick, raccoon, small game (Taylor Code 690)

8 And huntinghunting, pigs, wild and huntingtrapping game, general and huntinghunting, hiking with hunting gear and huntingpistol shooting or trap shooting, and huntingrifle exercises, shooting, lying down and huntingrifle exercises, shooting, kneeling or standing activitiescleaning, sweeping carpet or floors, activitiescleaning, sweeping, slow, light effort activitiescleaning, sweeping, slow, moderate activitiescleaning, heavy or major ( wash car, wash windows, clean garage), moderate activitiescleaning, mopping, standing, moderate activitiescleaning windows, washing windows, activitiesmopping, standing, light activitiespolishing floors, standing, walking slowly, using electric polishing machine activitiesmultiple household tasks all at once, light activitiesmultiple household tasks all at once, moderate activitiesmultiple household tasks all at once, vigorous activitiescleaning, house or cabin, general, moderate activitiesdusting or polishing furniture, activitieskitchen activity, general, ( , cooking, washing dishes, cleaning up)

9 , moderate activitiescleaning, general (straightening up, changing linen, carrying out trash, light activitieswash dishes, standing or in general (not broken into stand/walk components) activitieswash dishes, clearing dishes from table, walking, light activitiesvacuuming, general, moderate activitiesbutchering animals, small activitiesbutchering animal, large, vigorous activitiescutting and smoking fish, drying fish or meat activitiestanning hides, activitiescooking or food preparation, moderate activitiescooking or food preparation - standing or sitting or in general (not broken into stand/walk components))

10 , manual appliances, light activitiesserving food, setting table, implied walking or activitiescooking or food preparation, activitiesfeeding household activitiesputting away groceries ( carrying groceries, shopping without a grocery cart), carrying activitiescarrying groceries upstairs CODE METS MAJOR HEADING SPECIFIC activitiescooking Indian bread on an outside activitiesfood shopping with or without a grocery cart, standing or activitiesnon-food shopping, with or without a cart, standing or activitiesknitting, sewing, light effort, wrapping presents, activitiessewing with a machine activitieslaundry, fold or hang clothes, put clothes in washer or dryer, packing suitcase, washing clothes by hand, implied standing, light activitieslaundry, hanging wash, washing clothes by hand.