Physical Activity Physical Activity Pyramid for Teens Pyramid for Teens
Physical ActivityPhysical ActivityPyramid for TeensPyramid for Teens
Level 1
Lifestyle physical Activities
Level 1Lifestyle Physical Activity
• Walk rather then ride F= All or most days of the
week
• Take the Stairs I= Moderate (equal to brisk
Walk)
• Do yard work T= 30 or more minutes
• Play golf• Go bowling• Play active games
Level 2Active Sports and
Recreational Activities
Active AerobicActivities
Level 2Active Sports and Recreational
Activities
• Inline Skating F= 3 to 6 Days /week
• Basketball I= Moderate to Vigorous (Increased Heart
Rate)
• Tennis T= 20 or more minutes
• Canoeing
• Hiking
• Dancing
Level 2Active Aerobic Activities
• Biking F= 3 to 6 days/week
• Jogging I= Moderate to Vigorous
• Running T= 20 or more minutes
• Step Aerobics• Aerobic Dance• Swimming• Treadmill• Stair Stepper
Level 3Flexibility
Activities
Muscle Fitness Activities
Level 3Flexibility Activities
• Stretching F= 3 to 7 days/week
• Yoga I= Moderate Stretch
• Gymnastics T= 15 to 60 seconds,1 to 3
sets
Level 3Muscle Fitness Activities
• Resistance Training F= 2 to 3 days/week
• Calisthenics I= Moderate to Vigorous
resistance • Wall Climbing T= 8 to 12 reps. 1 to 3 sets
Level4
Limit Sedentary Living
Level 4Limit Sedentary Living
• Watching TV
• Playing Computer Games
• Surfing the InternetAvoid inactive periods of two hours or more during the
Day ( or during waking hours)