Health and Fitness

EXSS 1000
Physical Activity Journal Guidelines
The journal will contain your daily record of physical activity for a one week period. Calculate
the number of calories you expended during each physical activity. You should include a total for
each day and a total for the week. Refer below for a sample table that could be used for this
project. You may design your own, but it must contain all of the essential components, Body
Weight in KG, Activity, Minutes, METs, and Kcals.
To calculate kcals you will need to refer to the compendium of physical activities. Find the
activity that you have done and the METs that are associated with that activity. The formula for
kcals is:
BW (kg) x minutes/60 x METS
BW(kg) = body weight (lbs) / 2.2 (lb/kg)
Only keep a record of those activities that are an intensity of greater than 3 METS. Dont include
activities like sleeping, self care, watching TV .
My body weight: 100kg
Date/MET #

Activity

Wed, Jul 25
#09106

-------------------------------------------------Travel involving walking: light/moderate.

(Last day helping out at home; took baby
sister out museum-hopping)
Stair-climbing: slow pace. (multi-leveled
galleries; various subway portals)
Stair-descending. (see previous entry)

#17133
#17070

Minutes
(Est. total
for day)
----------150

MET
value (as
2011)
-----------3.5

3.5

Kcal
s
-------

------Day Total
Thur, Jul 26
#09106
#17200
#17134
#17070
#02064

------------------------------------------------Travel involving walking: light/moderate.

(returning home, to/from public transit)
Walking: very brisk pace. (woe onto he
who delay'th a hungry man his take-out)

----------30

-----------3.5

20

4.3

Stair-climbing, fast pace. (4th floor

apartment; 4 trips total)
Stair-descending. (see previous)
Calisthenics: moderate effort. (For class,
as per our assignment)

8.8

3.5
3.8

-------

------Day Total
Fri, Jul 27

--------------------------------------------------

------------

#17200

Walking: brisk pace. (Trip to the

supermarket.)
Walking: moderate pace, encumbered.
(Return trip, w/ 25-30lbs of groceries)
Kitchen activity, general: moderate effort.
Calisthenics: moderate effort. (For class)
Stair-climbing, fast pace. (4 trips total)
Stair-descending. (see previous)

10

4.3

15

30

3.3
3.8
8.8
3.5

#17020
#05035
#02064
#17134
#17070

2
2

------------ -------

------Day Total
Sat, Jul 28

--------------------------------------------------

------------

------------

#17200

Walking: brisk pace. (Trip to/from local

bookstore)
Assorted household upkeep: moderate
effort. (Sweeping, mopping, scrubbing,
organizing, etc)
Calisthenics: moderate effort. (For class)
Stair-climbing, fast pace. (3 trips total)
Stair-descending. (see previous)

30

4.3

60

3.5

1.5
1.5

3.8
8.8
3.5

#05026
#02064
#17134
#17070

-------

------Day Total
Sun, Jul 29

--------------------------------------------------- -------------

-------------

-------

(80) * (.25) * (4) = 80kcal

(80) * (.2) * (7) = 112 kcal
(80) * (.17) * (5) = 68 kcal
Summary Discussion:
Discuss how your current physical activity compares with the recommended amounts of physical
activity. Discuss five ways that you can increase the amount of physical activity in your life.

What are the consequences of not getting enough physical activity? (There are many, discuss at
least five and be very specific).
Any projects that are not typed will not be accepted. That includes the table.
Compendium: http://sites.google.com/site/compendiumofphysicalactivities/home