EXERCISE and FITT Principle Mrs. Rich, RN BSN August 17, 2017

AGENDA Bell ringer Exercise and FITT lecture Q&A practice FITT Practice Exit Ticket

Bell Ringer In your own words, define exercise physiology List the six careers in exercise physiology Write down the education level, credentialing/licensure requirements for one of the careers. List the four rehabilitation careers

STANDARD 6) Research the theories of the Specific Adaptation to Imposed Demands (S.A.I.D.) principle and the Frequency, Intensity, Type, and Time (F.I.T.T.) principle. Explain the application of these principles to exercise and fitness, then describe the changes that occur within normal anatomy and physiology associated with these theories.

OBJECTIVE By the end of class you should be able to: Know the difference between aerobic exercise versus anaerobic exercise Apply the FITT principle to cardio, muscular endurance and flexibility

Exercise & Physical Activity Physical Activity: any movement that works the larger muscles of the body, such as arms, legs, and back muscles. Basically, not being sedentary (very little movement). Exercise is physical activity that is planned, structured, and repetitive, that results in improvements to your health and fitness level

Vocabulary Words Body composition Muscular strength Muscular endurance Flexibility Agility Coordination Balance Power Reaction time Speed

Vocabulary Body composition: the relative amounts of muscle, fat, bone, and other vital parts of the body. Muscular strength: the ability of muscle to exert force. Muscular endurance: the ability of muscle to continue to perform without fatigue. Flexibility: the range of motion (ROM) available at a joint.

Vocabulary Agility: the ability to change the position of the body in space with speed and accuracy. Coordination: the ability to use the senses, such as sight and hearing, together with body parts in performing tasks smoothly and accurately. Balance: the maintenance of equilibrium while stationary or moving.

Vocabulary Power: the ability or rate at which one can perform work. Reaction time: the time elapsed between stimulation and the beginning of the reaction to it. Speed: the ability to perform a movement within a short period of time.

Two Types of Exercise Cardiorespiratory or Aerobic Exercise Continuous activity in which the heart can supply all the oxygen the muscles need. Heart rate remains elevated for a period of time (usually over 15 min). Examples: jogging, swimming, cycling, etc. Resistance Training or Anaerobic Exercise Physical activity done in short, fast bursts in which the heart cannot supply blood and oxygen as fast as muscles use it. Activity that cannot be sustained for a long period of time. Examples: weight-lifting, sprinting, calisthenics (push-ups, sit-ups, jumping jacks, etc.) Cardio—typically many muscle groups are used which is why the heart rate increases. Do jumping jacks vs bicep curls.

How Much Exercise? Do moderately intense cardio Moderate-intensity aerobic activity-- means you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song. Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath. AEROBIC EXERCISE Do moderately intense cardio 30 minutes a day, five days a week Or Do vigorously intense cardio 20 minutes a day, 3 days a week

Benefits of Regular Exercise Reduced resting systolic/diastolic blood pressure. Increased serum high-density lipoprotein cholesterol (HDL) and decreased serum triglycerides. Reduced total body fat, reduced intra-abdominal fat. Improved glucose tolerance and reduced insulin needs. Reduced blood platelet adhesiveness and aggregation. Reduced systemic inflammation.

Benefits of Regular Exercise Decreased morbidity and mortality through primary prevention (i.e., interventions to prevent the initial occurrence). Higher activity and/or fitness levels are associated with lower death rates from coronary artery disease. Higher activity and/or fitness levels are associated with lower incidence rates for Cardiovascular disease, Coronary Artery Disease, stroke, Type 2 diabetes mellitus, metabolic syndrome, osteoporotic fractures, cancer of the colon and breast, and gallbladder disease.

The FITT Principle F: Frequency is the number of times you exercise each week. I: Intensity is how hard you are working while you are exercising. (The effort you put forth.) T: Time is the total amount of time that is spent exercising in one session. T: Type is the type of exercise you are doing—cardio or resistance training. Aerobic or anaerobic exercise.

The FITT Principle The FITT principle provides a framework you can follow for developing an effective exercise program. This principle allows you to design a routine that ensures that you are going to achieve a high level of physical fitness by including all the necessary components of fitness. You are more likely to benefit from exercise if it is designed to meet specific goals and includes at least the minimum amount of recommended exercise.

Cardiorespiratory Endurance Frequency- exercise 3-5 times per week Intensity- train at 60-85% of one’s maximum heart rate Time- 20-60 minutes per session Type- any aerobic activity that keeps heart rate within your target heart zone Examples: Jogging, swimming, cycling, playing basketball or soccer, step aerobics class, etc.

Benefits of Doing Cardio Physical Benefits: Makes the heart a more efficient pump, reducing the risk of heart diseases. Lowers blood pressure. Helps to burn fat and control body weight. Increases lung capacity Mental Benefits: Improves regulation of stress hormones (feel less stressed) Improves blood flow to the brain, allowing a person to be able to think better Improves mood—reduces the risk of depression

Your Heart is a Pump Resting Heart Rate Excellent (elite athlete) Below 50 bpm A well-conditioned athlete Around 60 bpm Average resting heart rate Men=60-80 bpm Women 70-90 bpm Sedentary (poor fitness) Over 100 bpm

Finding Target Heart Rate Zone A simple way to determine your maximum heart rate is to use the following formula: 220 - age = Maximum Heart Rate Maximum Heart Rate An example for a 15 year old person would be as follows: 220 – 15 = 205 205 x .60 = 123 205 x . 85 = 174 Target Heart Rate Zone 123 – 174 This range is what a 15 year old should work at in order to improve cardiorespiratory endurance. Maximal heart rate is the maximum # of times the heart could beat in a minute at a specific age (theoretically)

Let’s work our hearts Now! https://www.youtube.com/watch?v=0eARDNcRT_s Example of moderate intensity aerobic exercise

How Much Exercise? Push-Ups Wall Sits Lunges Curls Pull-Ups Sit-Ups RESISTANCE TRAINING Do 8 to 10 strength-training exercises, working different muscle groups At least 8 to 12 repetitions of each exercise twice a week. Push-Ups Wall Sits Lunges Curls Pull-Ups Sit-Ups

Benefits of Resistance Training or Anaerobic Exercise Builds and tones muscles, increases the strength and density of bones Increases muscle mass—which helps to maintain a healthy metabolism Reduces chances for muscle deterioration later in life and less chance of muscle injury Improved sport performance Improved resistance to fatigue

Muscular Endurance Frequency-weight train 2-4 times per week Intensity- workout so that you are lifting a weight appropriate for 8-20 repetitions, with little rest time in between lifts Time-a total workout can be about 30-60 minutes (allows enough time to perform 8-10 different exercises about 8-15 repetitions.) Type-an activity that allows the muscles to perform a physical task over a period of time without becoming fatigued (resistance training, Pilates, circuit training, etc.)

Flexibility The range of motion that is possible around a joint or joints. The skeletal muscles of the body will shorten over time as a result of poor posture and lack of activity. Proper stretching works to restore the flexibility of a joint by elongating the muscles surrounding the joint. Increased range of motion reduces risk of injury and allows for better athletic performance

Flexibility Frequency- daily stretching Intensity- stretch muscles and hold beyond its normal length at a comfortable stretch (hold to tension, not pain) Time- hold stretch for 10-20 seconds . The stretching workout lasts as long as it takes to stretch all the different muscle groups. Type- use stretches that allow the body to move through the full range of motion. Yoga.

Q&A ______________is any movement that works the larger muscles of the body, such as arms, legs, and back muscles. Basically, not being sedentary.

Q&A Physical Activity

Q&A ________________is physical activity that is planned, structured, and repetitive, that results in improvements to your health and fitness level

Q&A EXERCISE

Q&A Continuous activity in which the heart can supply all the oxygen the muscles need. Heart rate remains elevated for a period of time (usually over 15 min).

Cardiorespiratory or Aerobic Exercise Q&A Cardiorespiratory or Aerobic Exercise

Q&A Physical activity done in short, fast bursts in which the heart cannot supply blood and oxygen as fast as muscles use it. Activity that cannot be sustained for a long period of time.

Resistance Training or Anaerobic Exercise Q&A Resistance Training or Anaerobic Exercise

Q&A Name some benefits of doing cardio

Physical Benefits: Makes the heart a more efficient pump, reducing the risk of heart diseases. Lowers blood pressure. Helps to burn fat and control body weight. Increases lung capacity Mental Benefits: Improves regulation of stress hormones (feel less stressed) Improves blood flow to the brain, allowing a person to be able to think better Improves mood—reduces the risk of depression

Q&A List Benefits of Resistance Training or Anaerobic Exercise

Q&A Builds and tones muscles, increases the strength and density of bones Increases muscle mass—which helps to maintain a healthy metabolism Reduces chances for muscle deterioration later in life and less chance of muscle injury Improved sport performance Improved resistance to fatigue

Q&A What does FITT stand for?

Q&A F: Frequency is the number of times you exercise each week. I: Intensity is how hard you are working while you are exercising. (The effort you put forth.) T: Time is the total amount of time that is spent exercising in one session. T: Type is the type of exercise you are doing—cardio or resistance training. Aerobic or anaerobic exercise.

FITT Principle Worksheet Let’s Practice