1. Exercise Prescription The F.I.T. Principle

2. Exercise Prescription Fitness training programs to be well-rounded – Cardiorespiratory endurance – Muscular strength/muscular endurance – Flexibility – Activities planned improve/maintain healthy body composition Photo taken by FitnessFreakLA and is available for download at Wikimedia CommonsFitnessFreakLA

3. Exercise Prescription Once activities are chosen, program elements are to be completed: F = Frequency of workout I = Intensity of workout T = Time of workout

4. F = Frequency Frequency differs depending on fitness component – Cardio: 3 x week if vigorous intensity 5 x week if moderate intensity – Muscular strength/muscular endurance, flexibility 2 x week Image was taken by Thamizhpparithi Maari and available for download via Wikimedia CommonsThamizhpparithi Maari

5. Class Exercise: Identify Fitness Component, Frequency Image #1 released into public domain by Adrian Pingstone. Image #2 was taken at a US Air Force workout and is thus in the public domain Adrian Pingstone

6. I = Intensity Cardio endurance – Heart rate (60-85% of “heart rate reserve”) Target heart rate calculator (calorieking.com)calculator Target heart rate equation controversies HUNT Study: underestimation (2012)2012 – Rate of perceived exertion Rate of perceived exertion – “Talk test” – “Moderate,” “vigorous” = underestimation (PLOS One, 2014)PLOS One, 2014

7. I = Intensity Muscular strength/muscular endurance – Intensity determined by weight or resistance applied Muscular strength = heavier weights, fewer repetitions Muscular endurance = lighter weights, more repetitions – OMNI Perceived Exertion Scale for resistance training (~6-8) OMNI

8. Intensity (continued) Flexibility – Intensity determined by sensation of stretch in the muscle or muscle group Pain = too intense No feeling = not intense enough

9. T = Time Cardio endurance – 20 minutes minimum if workout is vigorous – 30 minutes if workout is moderate intensity Muscular strength/endurance, flexibility – No specific time limit – All major muscle groups need attention – Can happen in as little as 15 minutes with right exercises Image taken by “SlimVirgin,” retrieved from Wikimedia Commons

10. Your Turn: Prescribe Exercise Using Components of Fitness, FIT Principle