| A | B |
|---|
| Five for Life Activity Diamond | A tool used to distinguish intensity levels during physical activity. |
| How many minutes per day is it recommened a person perform activity at the Base or Heart Health Level? | 60 minutes |
| At which of the levels of Five for Life Activity Diamond is it recommended a person perform 60 minutes of activity? | Base and Heart Health |
| Media Seat | Includes time sitting down in which a person can talk with no effort at all. A person's heart rate will be below 40% of maximum at htis level. |
| Activity Log | A system used to monitor a person's activity habits. |
| Max | The highest intensity level which makes performimg activities at this level very, very difficult. |
| This level is called a No Talk Zone and activity can only be kept at a short period of time. | Max |
| Talking is impossible to do at this level and a person's heart rate will stay between the 85%-100% of a person's maximum heart rate. | Max |
| Target Heart Rate | First fine your maximum heart rate, calculate a range between 65%-85% of the maximum an dthis is how you find this heart rate. |
| Exercising in this heart rate range is where you will receive the most benenfits. | Target Heart Rate |
| Base | Activities at this level are moderate, slightly uncomfortable and cause an individual to sweat. A person's heart rate will remain between 51%-60% of maximum heart rate. |
| Activites in this level include: Biking, Walking Briskly, Swimming, and weight Lifting | Base |
| Activities at this level include: Watching T.V., playing on the computer, talking on the phone, doing homework and reading a book. | Media Seat |
| Activities performed at this level include: Making a bed, golfing using a cart, gardening, vacumming and walking slowly. | Daily Activity |
| Daily Activity | This level of activity includes activities that are low in intensity and easy to perform. A perosn's heart rate will remain between 40%-50% of the maximum heart rate. |
| Maximum Heart Rate | to determine your maximum heart rate you subtract your present age from 220. You never want to stay at or above this heart rate for an extended period of time. It is too dangerous!! |
| Heart Health | This level of activities include vigorous activities. A person can talk at this level but it would take quite a bit of effort to do so. |
| This level of activity includes: Race Walking, Jogging, Running, swimming laps, circuit training and moving furniture. | Heart Health |
| A person's heart rate will remain between 60%-85% of maximum heart rate. | Heart Health |
