Metabolic Equivalent (MET) Flashcards

Study Notes

MET Activity Levels

MET (Metabolic Equivalent of Task) is a standardized measurement to estimate energy expenditure during physical activities.
Activities are categorized into ranges of MET values from light (1.5-2 METs) to very vigorous (10+ METs).

1.5-2 METs

Activities include:
- Desk work, driving, machine operation.
- Light housework such as polishing furniture and washing clothes.
- Standing and strolling (1 mph), as well as leisure activities like playing cards, sewing, and knitting.

2-3 METs

Activities include:
- Auto and electronics repair, janitorial work, and bartending.
- Light woodworking tasks.
- Level walking (2 mph) and level bicycling (5 mph).

3-4 METs

Activities include:
- Heavy household chores like cleaning windows and mopping floors.
- Moderate-intensity sports like volleyball and golfing with a cart.
- Walking (3 mph) and bicycling (6 mph), along with activities like horseshoe pitching and social badminton.

4-5 METs

Activities include:
- Painting, masonry, paperhanging, and light carpentry.
- More intensive yard work including scrubbing floors and raking leaves.
- Walking at 3.5 mph or bicycling at 8 mph.

5-6 METs

Activities include:
- Digging in the garden and shoveling light earth.
- Walking at 4 mph and bicycling at 10 mph.
- Canoeing (4 mph) and horseback riding while trotting.

6-7 METs

Activities include:
- Shoveling snow or splitting wood.
- Walking at 5 mph, bicycling at 11 mph, and competitive sports such as singles tennis and badminton.
- Skiing and swimming at a moderate pace (20 yards/min).

7-8 METs

Activities include:
- Vigorous physical labor such as digging ditches and sawing hardwood.
- Jogging at 5 mph, bicycling at 12 mph, and playing fast-paced sports like basketball and mountain climbing.

8-9 METs

Activities include:
- Shoveling heavy loads and running at 5.5 mph.
- Engaging in social sports like squash, handball, and vigorous swimming (30 yards/min).

10+ METs

Activities are intense, including:
- Shoveling heavy loads (7.5 kg or 16 lbs) and high-speed running.
- Running speeds vary significantly:
  - 10 METs for running at 6 mph,
  - 11.5 METs for 7 mph,
  - 13.5 METs for 8 mph,
  - 15 METs for 9 mph,
  - 17 METs for 10 mph running.

Practical Implications

MET values provide a useful framework for understanding and comparing the energy demands of various activities, important for exercise planning and health guidance.

Description

Explore the MET levels associated with various everyday activities through this flashcard quiz. Each card includes distinct activities categorized by their MET values, helping you understand their energy expenditure. Perfect for students and fitness enthusiasts alike!