1 / 7
Boston Children’s fit kit knowledge check
Fitness

Now that you’ve read about the different types of exercise intensities — light, moderate, and vigorous — it’s time to see what you learned!

Start here
2 / 7
Walking to class
What intensity level is it? Light
Moderate
Vigorous
Correct! Kick it up to moderate-intensity by moving faster or adding in some hills. You’ll notice your heart beating faster, breathing getting heavier, and body starting to sweat. Enjoy chatting with a buddy while you walk.
Nice try. Casual walking is light-intensity exercise. Kick it up to moderate-intensity by moving faster or adding in some hills. You’ll notice your heart beating faster, breathing getting heavier, and body starting to sweat.
Nice try. Casual walking is light-intensity exercise. Kick it up to moderate-intensity by moving faster or adding in some hills. You’ll notice your heart beating faster, breathing getting heavier, and body starting to sweat.
Next Question
3 / 7
Jumping rope
What intensity level is it? Light
Moderate
Vigorous
Nice try. It’s vigorous-intensity exercise. One way to tell: You’ll be able to say only a few words at a time. Jumping rope is a great way to burn calories and strengthen your muscles and bones.
Nice try. It’s vigorous-intensity exercise. One way to tell: You’ll be able to say only a few words at a time. Jumping rope is a great way to burn calories and strengthen your muscles and bones.
Correct! Jumping rope increases your aerobic fitness, burns calories, strengthens muscles, and builds up your bones. It also improves coordination and balance. For variety, swing the rope backwards.
Next Question
4 / 7
Shooting hoops
What intensity level is it? Light
Moderate
Vigorous
Nice try. It’s moderate because you can still talk as you move around to practice different shots. Playing a basketball game, where you’re running on the court and working up a sweat, is vigorous intensity.
Correct! Solo basketball practice is a great way to get some moderate-intensity exercise. Get out there and work on those jump shots! You’ll know it’s moderate if you can talk, but not sing.
Nice try. It’s moderate because you can still talk as you move around to practice different shots. Playing a basketball game, where you’re running on the court and working up a sweat, is vigorous intensity.
Next Question
5 / 7
Interval training
What intensity level is it? Light
Moderate
Vigorous
Nice try. The Boston Children’s fit kit Circuit alternates bursts of vigorous-intensity exercise with light-intensity physical activity. Pick several exercises for the bursts – jumping jacks, crunches, push-ups, squats, high knees. Do each for 45 seconds.
Nice try. The Boston Children’s fit kit Circuit alternates bursts of vigorous-intensity exercise with light-intensity physical activity. Pick several exercises for the bursts – jumping jacks, crunches, push-ups, squats, high knees. Do each for 45 seconds.
Correct! The Boston Children’s fit kit Circuit alternates bursts of vigorous-intensity exercise with light-intensity physical activity. Pick several exercises for the bursts – jumping jacks, crunches, push-ups, squats, high knees. Do each for 45 seconds.
Next Question
6 / 7
Dancing with friends
What intensity level is it? Light
Moderate
Vigorous
Nice try. Dancing with friends is typically moderate-intensity, but up-tempo styles like hip hop, salsa, and club dancing can raise the intensity to vigorous. Dancing can give you an awesome total body workout.
Correct! Dancing with friends is typically moderate-intensity, but up-tempo styles like hip hop, salsa, and club dancing can raise the intensity to vigorous. Dancing can give you an awesome total body workout.
Yes, it can be. Dancing with friends is typically moderate-intensity exercise, but up-tempo styles like hip hop, salsa, and club dancing can raise the intensity to vigorous. Dancing can give you an awesome total body work-out.
Final Slide
7 / 7
Congratulations

When rating intensity, think of a scale going from 0 to 10 – where 0 is rest and 10 is maximum, all-out effort.

  • 1-4:  Light – You can carry on a conversation with full sentences.
  • 5-6:  Moderate – You can talk but not sing.
  • 7-8:  Vigorous – You can say only a few words or short phrases.
Start Over