Exercises
These are the exercises available in Clients Exercise Sets.
The exercises and their MET values are supplied from the American College of Sports Medicine Resource Manual for Guidelines for Exercise Testing & Prescription. 3rd edition, Baltimore: Lippencott, Williams & Wilkins, 1998.
Ainsworth BE. (2002, January) The Compendium of Physical Activities Tracking Guide. Prevention Research Center, Norman J. Arnold School of Public Health, University of South Carolina. http://prevention.sph.sc.edu/tools/docs/documents_compendium.pdf
Aerobics, ballet or modern dance, twist
Aerobics, general
Aerobics, high impact
Aerobics, low impact
Aerobics, step, 10 inch bench
Archery (non-hunting)
Backpacking, general
Badminton, competition
Badminton, social singles and doubles, general
Ballroom dancing, fast (disco, folk, square)
Ballroom dancing, slow (waltz, foxtrot, slow dancing)
Baseball, infielder
Baseball, outfielder
Baseball, playing catch
Basketball, game, structured
Basketball, nongame, general
Basketball, officiating
Basketball, shooting baskets
Basketball, wheelchair
Bowling
Boxing, in ring, general
Boxing, punching bag
Boxing, sparring
Broomball
Calisthenics, heavy, vigorous (pushups, pullups,situps)
Calisthenics, light/moderate
Calisthenics, stretching
Canoeing, on camping trip
Canoeing, portaging
Children's games (hopscotch, 4-square, bars,t-ball, etc.)
Circuit training, general
Cricket (batting, bowling)
Curling
Cycling, <10 mph, leisure
Cycling, >20 mph, racing, not drafting
Cycling, 10-12 mph, light
Cycling, 12-14 mph, moderate
Cycling, 14-16 mph, vigorous
Cycling, 16-19 mph, racing or >19 mph, drafting, racing
Cycling, BMX or mountain
Cycling, stationary, 100 watts, light effort
Cycling, stationary, 150 watts, moderate
Cycling, stationary, 200 watts, vigorous
Cycling, stationary, 250 watts, very vigorous
Cycling, stationary, 50 watts, very light
Cycling, stationary, general
Dancing, general
Diving, springboard or platform
Drag racing, pushing or driving a car
Fencing
Field hockey, competition
Football, competition
Football, playing catch
Football, touch or flag, general
Frisbee playing, general
Frisbee, ultimate
Golf, carrying clubs
Golf, general
Golf, miniature or driving range
Golf, pulling clubs
Golf, using power cart
Gymnastics, general
Hacky sack
Handball, general
Handball, team
Hang gliding
Health club exercise, general
Hiking, cross country
Horseback riding, general
Horseback riding, trotting
Horseback riding, walking
Horseshoe pitching, quoits
Ice hockey
Ice or in-line skating, casual (9 mph or less)
Ice or in-line skating, general
Ice or in-line skating, rapidly (more than 9 mph)
Ice or in-line skating, speed, competition
Jai alai
Jog/walk combination (jogging less than 10 min straight)
Jumping rope, fast (about 80 turns/min)
Jumping rope, moderate, general
Jumping rope, slow
Kayaking
Kickball
Lacrosse
Lawn bowling, bocce ball, shuffleboard
Marching, military, rapid
Moto-cross
Orienteering
Paddleball, casual, general
Paddleball, competition
Paddleboat
Polo
Racquetball, casual, general
Racquetball, competition
Rock climbing, rapelling
Rock or mountain climbing
Rock or mountain climbing, ascending
Rowing or canoeing, >6 mph, vigorous effort
Rowing or canoeing, 2.0 to 3.9 mph, light effort
Rowing or canoeing, 4.0 to 5.9 mph, moderate effort
Rowing or canoeing, competition (crew or sculling)
Rowing or canoeing, for pleasure, general
Rowing, stationary ergometer
Rowing, stationary, 100 watts, moderate
Rowing, stationary, 150 watts, vigorous
Rowing, stationary, 200 watts, very vigorous
Rowing, stationary, 50 watts, light
Rugby
Running, 10 mph (6 min/mile)
Running, 10.9 mph (5.5 min/mile)
Running, 5 mph (12 min/mile)
Running, 5.2 mph (11.5 min/mile)
Running, 6 mph (10 min/mile)
Running, 7 mph (8.5 min/mile)
Running, 7.5 mph (8 min/mile)
Running, 8 mph (7.5 min/mile)
Running, 8.6 mph (7 min/mile)
Running, 9 mph (6.5 min/mile)
Running, 9.7 mph (9 min/mile)
Running, cross country
Running, general
Running, in place
Running, jogging
Running, on a track, team practice
Running, stairs, up
Running, training, pushing wheelchair, marathon wheeling
Running, wheeling, general
Sailing, boat or board, ice sailing, general
Sailing, competition
Sailing, Sunfish/Laser/Hobby Cat, keel boat, ocean
Skateboarding
Skating, roller
Ski jumping (climb up carrying skis)
Ski machine, general
Skiing, cross country (>8.0 mph), racing
Skiing, cross country (2.5 mph), slow
Skiing, cross country (4.0-4.9 mph), moderate
Skiing, cross country (5.0-7.9 mph), brisk speed
Skiing, cross country, hard snow, uphill, maximum effort
Skiing, downhill, light effort
Skiing, downhill, moderate effort
Skiing, downhill, vigorous, racing
Skiing, general
Skiing, water
Skimobiling
Skindiving or scuba diving, general
Skindiving, fast
Skindiving, moderate
Sky diving
Sledding, tobogganing, bobsledding, luge
Slimnastics
Snorkeling
Snow shoeing
Snowmobiling
Soccer, casual, general
Soccer, competition
Softball, fast or slow pitch
Softball, officiating
Softball, pitching
Squash
Stairclimbing, machine
Surfing, body or board
Swimming, backstroke, general
Swimming, breaststroke, general
Swimming, butterfly, general
Swimming, crawl (freestyle), fast (75 yds/min)
Swimming, crawl (freestyle), slow (50 yds/min)
Swimming, lake, ocean or river
Swimming, laps, freestyle, fast
Swimming, laps, freestyle, slow
Swimming, leisurely, not lap
Swimming, sidestroke
Swimming, synchronized
Swimming, treading water, moderate effort, general
Swimming, treading water, vigorous effort
Table tennis (Ping Pong)
Tae kwan do, judo, juijitsu, karate, kick boxing
Tai chi
Teaching aerobic exercise class
Tennis, doubles
Tennis, general
Tennis, singles
Trampoline
Volleyball, beach, competition
Volleyball, gym (indoor), competition
Volleyball, noncompetitive, general
Walking, 2.5 mph, downhill
Walking, 2.5 mph, firm surface
Walking, 3.0 mph, moderate, level
Walking, 3.5 mph, uphill
Walking, 4 mph, level, firm surface
Walking, 4.5 mph, level, firm surface
Walking, brisk, 3.5 mph, level
Walking, carrying 1 to 15 lb load, upstairs
Walking, carrying 16 to 24 lb load, upstairs
Walking, carrying 25 to 49 lb load, upstairs
Walking, carrying 50 to 74 lb load, upstairs
Walking, carrying 74+ lb load, upstairs
Walking, carrying infant or 15 lbs, level
Walking, carrying load upstairs, general
Walking, climbing hills with 0 to 9 lb load
Walking, climbing hills with 10 to 20 lb load
Walking, climbing hills with 21 to 42 lb load
Walking, climbing hills with 42+ lb load
Walking, downstairs
Walking, for pleasure, work break, walking dog
Walking, grass track
Walking, less than 2 mph, level
Walking, pushing stroller with child
Walking, racing, competition
Walking, slow, 2.0 mph, level
Walking, to work or class
Walking, upstairs or climbing up ladder
Walking, using crutches
Wallyball, general
Water aerobics, water calisthenics
Water Polo, competition
Water volleyball
Weight lifting, free or machine, power lifting/body building
Weight lifting, free or machines, light/ moderate
Whitewater rafting, kayaking or canoeing
Wrestling (5 min/match)
Yoga, hatha