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| Gym Activities | |||
| Aerobics: low impact | 386.3 | Aerobics: high impact | 540.9 |
| Aerobics, Step: 6" - 8" step | 656.8 | Aerobics, Step: 10" - 12" step | 772.7 |
| Aerobics: water | 309 | Bicycling, Stationary: moderate, 150 watts | 540.9 |
| Bicycling, Stationary: vigorous, 200 watts | 811.3 | Calisthenics: Vigorous, jumping jacks, push-ups, sit-ups, pullups | 618.1 |
| Calisthenics: Moderate, back exercises, going up and down from the floor | 270.4 | Circuit Training: w/some aerobic, minimal rest | 618.1 |
| Elliptical Trainer: general | 556.3 | Riders: general (ie., HealthRider) | 309 |
| Rowing, Stationary: moderate, 100 watts | 540.9 | Rowing, Stationary: vigorous, 150 watts | 656.8 |
| Ski Machine: general | 540.9 | Stair Step Machine: General, without supporting any bodyweight on hand rails | 695.4 |
| Stretching: Mild, Hatha Yoga | 193.1 | Teaching aerobics | 463.6 |
| Weight Lifting: Light, free weight, nautilus or universal-type | 231.8 | Weight Lifting: Vigorous, free weight, nautilus or universal-type | 463.6 |
| Training and Sport Activities | |||
| Archery: non-hunting | 270.4 | Badminton: general, social | 347.7 |
| Basketball: playing a game | 618.1 | Basketball: wheelchair | 502.2 |
| Basketball: shooting baskets | 347.7 | Basketball: officiating a game | 540.9 |
| Billiards | 193.1 | Bicycling: BMX or mountain | 656.8 |
| Bicycling: 12-13.9 mph, leisure, moderate effort | 618.1 | Bicycling: 14-15.9 mph, leisure racing, fast, vigorous | 772.7 |
| Bicycling: 16-19 mph, very fast, not drafting | 927.2 | Bicycling: > 20 mph, racing, not drafting | 1236.3 |
| Bowling | 231.8 | Boxing: sparring | 695.4 |
| Boxing: punching bag | 463.6 | Boxing: in the ring | 927.2 |
| Coaching: football, soccer, basketball, etc. | 309 | Cricket: batting, bowling | 386.3 |
| Curling | 309 | Dancing: Fast, ballet, twist | 370.9 |
| Dancing: disco, ballroom, square, line, Irish step, polka | 347.7 | Dancing: slow, waltz, foxtrot, tango, fox trot | 231.8 |
| Fencing | 463.6 | Football: competitive | 695.4 |
| Football: touch, flag, general | 618.1 | Football or Baseball: playing catch | 193.1 |
| Frisbee: general | 231.8 | Frisbee: Ultimate | 618.1 |
| Golf: carrying clubs | 347.7 | Golf: using cart | 270.4 |
| Golf: driving range, miniature | 231.8 | Golf: walking and pulling clubs | 332.2 |
| Gymnastics: general | 309 | Hacky sack | 309 |
| Handball: general | 927.2 | Handball: team | 618.1 |
| Hang Gliding | 270.4 | Hiking: cross-country | 463.6 |
| Hockey: field & ice | 618.1 | Horseback Riding: general | 309 |
| Ice Skating: general | 540.9 | Kayaking | 386.3 |
| Martial Arts: judo, karate, kick boxing, tae kwan do | 772.7 | Motor-Cross | 309 |
| Orienteering | 695.4 | Polo | 772.7 |
| Race Walking | 502.2 | Racquetball: competitive | 772.7 |
| Racquetball: casual, general | 540.9 | Rock Climbing: ascending | 849.9 |
| Rock Climbing: rappelling | 618.1 | Rollerblade / In-Line Skating | 965.9 |
| Rope Jumping: general, moderate | 772.7 | Running: 5 mph (12 min/mile) | 618.1 |
| Running: 5.2 mph (11.5 min/mile) | 695.4 | Running: 6 mph (10 min/mile) | 772.7 |
| Running: 6.7 mph (9 min/mile) | 849.9 | Running: 7 mph (8.5 min/mile) | 888.6 |
| Running: 8.6 mph (7 min/mile) | 1081.8 | Running: 10 mph (6 min/mile) | 1236.3 |
| Running: training, pushing wheelchair, marathon wheeling | 618.1 | Running: cross-country | 695.4 |
| Running: stairs, up | 1159 | Running: on track, team practice | 772.7 |
| Scuba or skin diving | 540.9 | Skateboarding | 386.3 |
| Skiing: cross-country, light effort, general, 2.5 mph | 540.9 | Skiing: cross-country, vigorous, 5.0 - 7.9 mph | 695.4 |
| Skiing: downhill, moderate effort | 463.6 | Skiing: downhill, vigorous effort, racing | 618.1 |
| Sky diving | 270.4 | Sledding, luge, toboggan, bobsled | 540.9 |
| Snorkeling | 386.3 | Snow Shoeing | 618.1 |
| Soccer: general | 540.9 | Soccer: competitive play | 772.7 |
| Softball or Baseball: slow or fast pitch, general | 386.3 | Softball: Officiating | 309 |
| Softball: pitching | 463.6 | Squash | 927.2 |
| Surfing: body or board | 231.8 | Swimming: general, leisurely, no laps | 463.6 |
| Swimming: laps, vigorous | 772.7 | Swimming: backstroke | 540.9 |
| Swimming: breaststroke | 772.7 | Swimming: butterfly | 849.9 |
| Swimming: crawl, moderate, 50 yds/min | 618.1 | Swimming: treading, moderate effort | 618.1 |
| Swimming: lake, ocean, river | 463.6 | Swimming: synchronized | 618.1 |
| Table Tennis / Ping Pong | 309 | Tai Chi | 309 |
| Tennis: singles, competitive | 618.1 | Tennis: doubles, competitive | 386.3 |
| Tennis: general play | 540.9 | Track & Field: shot, discus, hammer throw | 309 |
| Track & Field: high jump, long jump, triple jump, javelin, pole vault | 463.6 | Track & Field: steeplechase, hurdles | 772.7 |
| Volleyball: non-competitive, general play, 6 - 9 member team | 231.8 | Volleyball: competitive, gymnasium play | 618.1 |
| Volleyball: beach | 618.1 | Walk: 2 mph (30 min/mi) | 193.1 |
| Walk: 3 mph (20 min/mi) | 255 | Walk: 3.5 mph (17 min/mi) | 293.6 |
| Walk: 4 mph (15 min/mi) | 386.3 | Walk: 4.5 mph (13 min/mi) | 486.8 |
| Walk: 5 mph (12 min/mi) | 618.1 | Water Skiing | 463.6 |
| Water Polo | 772.7 | Water Volleyball | 231.8 |
| Whitewater: rafting, kayaking | 386.3 | Wrestling: one match = 5 minutes | 463.6 |
| Outdoor Home Maintenance / Improvement Activities | |||
| Carpentry, installing rain gutters, building fence | 463.6 | Carrying & stacking wood | 386.3 |
| Chopping & splitting wood | 463.6 | Cleaning rain gutters | 386.3 |
| Digging, spading dirt, composting | 386.3 | Gardening: general | 309 |
| Gardening: weeding | 347.7 | Laying sod / crushed rock | 386.3 |
| Mowing Lawn: push, hand | 463.6 | Mowing Lawn: push, power | 424.9 |
| Operate Snow Blower: walking | 347.7 | Paint outside of home | 386.3 |
| Planting seedlings, shrubs | 347.7 | Plant trees | 347.7 |
| Raking Lawn | 332.2 | Roofing | 463.6 |
| Sacking grass or leaves | 309 | Shoveling Snow: by hand | 463.6 |
| Storm Windows: hanging | 386.3 | Sweeping: garage, sidewalks, outside of house | 309 |
| Trimming shrubs/trees: manual cutter | 347.7 | Trimming: using edger, power cutter, etc. | 270.4 |
| Watering plants, by hand | 193.1 | Workshop: general carpentry | 231.8 |
| Yard: applying seed or fertilizer, walking | 193.1 | Yard: watering by hand, standing/walking | 115.9 |
| Indoor Home Repair / Improvement Activities | |||
| Carpentry: finish or refinish furniture or cabinets | 347.7 | Caulking: bathroom, windows | 347.7 |
| Crafts: Standing, light effort | 139 | Hang sheet rock, paper or plaster walls | 231.8 |
| Lay or remove carpet/tile | 347.7 | Paint, paper, remodel: inside | 347.7 |
| Sanding floors with a power sander | 347.7 | Wiring and Plumbing | 231.8 |
| Home & Daily Life Activities | |||
| Child-care: bathing, feeding, etc. | 231.8 | Child games: moderate, hop-scotch, jacks, etc. | 309 |
| Cleaning House: general | 231.8 | Cleaning: light dusting, straightening up, taking out trash, etc. | 193.1 |
| Cooking / Food Preparation | 154.5 | Food Shopping: with or without cart | 177.7 |
| Heavy Cleaning: wash car, windows | 231.8 | Ironing | 177.7 |
| Making Bed | 154.5 | Moving: household furniture | 463.6 |
| Moving: carrying boxes | 432.7 | Moving: unpacking | 270.4 |
| Playing w/kids: moderate effort | 309 | Playing w/kids: vigorous effort | 386.3 |
| Reading: sitting | 77.2 | Standing in line | 92.7 |
| Standing: bathing dog | 270.4 | Sleeping | 69.5 |
| Vacuuming | 270.4 | Watching TV | 77.2 |
| Office Activities | |||
| Driving vehicle to work | 154.5 | Sitting: light office work, meeting | 115.9 |
| Standing: filing, light work | 177.7 | Riding in a bus or vehicle to work | 77.2 |
| Typing: Computer, electric or manual | 115.9 | Walking: work break | 270.4 |
| Occupational Activities | |||
| Bartending/Server | 154.5 | Bakery: general, moderate effort | 309 |
| Building Road: hauling debris, driving heavy machinery | 463.6 | Carpentry Work | 270.4 |
| Coaching Sports | 309 | Coal Mining | 463.6 |
| Computer Work | 115.9 | Construction: outside, remodeling | 424.9 |
| Custodial Word: general cleaning, moderate effort | 270.4 | Electrical Work | 270.4 |
| Firefighting | 927.2 | Forestry, general | 618.1 |
| Forestry: planting trees by hand | 463.6 | Heavy Equip. Operator | 193.1 |
| Horse Grooming | 463.6 | Light Office Work | 115.9 |
| Locksmith | 270.4 | Masonry | 540.9 |
| Masseur, standing | 309 | Moving / Pushing heavy objects >75 lbs. | 579.5 |
| Patient Care: Nursing | 231.8 | Plumbing | 270.4 |
| Police Officer: making an arrest | 309 | Printing: operator, standing | 177.7 |
| Sitting in Class | 139 | Shoe Repair: general | 193.1 |
| Steel Mill: general | 618.1 | Theater Work | 185.4 |
| Truck Driving: loading and unloading truck | 502.2 | Welding | 231.8 |