1. The University of Memphis Session 1

2.  Ready to Move!  Make a Plan  You’ve Already Started  What is Fit?

3.  Aerobic Exercise: ◦ Increases your heart rate, works your muscles, and raises your breathing rate.  Strength Training: ◦ Helps build strong muscles and bones and makes everyday activities easier to do.  Flexibility Exercise: ◦ Helps keep your joints flexible and reduces your chance of injury during other activities.

4.  Frequency: How often do you work out? ◦ Aerobic Exercise – 3-5 times a week ◦ Strength Training – 2-3 times a week ◦ Flexibility – every time you exercise, gentle stretching before and after ◦ Always take at least one day off a week or more if you have an injury or illness

5.  Intensity: How hard you should work out? ◦ Aerobic Exercise – a target heart rate of 60-85% of your maximum heart rate ◦ Strength Training – Use 8 – 10 different exercise, 1-3 sets, 8-12 reps per set ◦ Flexibility – stretch into tightness, don’t cause pain. Hold stretches for 10 – 30 seconds.

6.  Time: How long should you exercise? ◦ Beginning: 15 -40 minutes ◦ Training: 20 – 45 minutes of longer ◦ Maintenance: 30 minutes or longer

7.  Type: What exercise should I do? ◦ Aerobic: Choose activity that you like: jogging, running, biking, aerobics, swimming, rowing, etc. ◦ Strength Training: Emphasize the major muscle groups ◦ Flexibility: Stretch the major muscles used.

8. 1. Aerobic exercise does not increase your heart rate. True or False 2. Strength training helps build strong muscles. True or False 3. The “F” in FITT stands for Fitness. True or False 4. Intensity means how long you should exercise. True or False 5. When you do strength training you should emphasize the major muscles groups. True or False

9. 1. False - Aerobic exercise does increase your heart rate. 2. True 3. False - The “F” in FITT stands for Frequency 4. False - Time means how long you should exercise. 5. True