1. Aim: What is the FITT Principle? Do Now: Complete my Physical Activity Recall (on desk)

2. Warm up  Purpose: To get blood flowing to the muscles in a gradual manner.  Benefits: – Prepares body for exercise both mentally and physically –Makes muscles more pliable –Delivers oxygen to muscles –Prepares heart for for an increase in activity –Improves coordination and reaction time.

3. Workout Guidelines  Have a partner  If working out for strength 6-8 reps of each exercise. If working out for endurance 12-15 reps.  Perform at least 3 sets of each exercise.  Start with larger muscles groups  Watch form!  Allow muscles to recover 24-48 hours before working again.

4. Cool Down  Purpose: To slowly decrease the heart rate and overall metabolism after exercise.  Benefits: –Returns heart rate and breathing to normal GRADUALLY –Helps avoid dizziness or fainting –Removes waste products from muscles

5. FITT Principle  Frequency: How often the exercise is performed  Intensity: How hard you are working  Time: How long you are going one exercise  Type: What specific exercise  Example: –Jog 3 days a week for 45 mins at an 8 min/mile pace.

6. General Workout Plan  Warm up: At least 5-10 minutes to get HR up. –Jog, jump rope, bike –Active (dynamic) stretching  Work out: No longer than 60 mins. –Focus on exercises specific to the muscles being worked on that day.  Cool down: At least 5-10 mins. to lower HR –Walk or bike at a moderate to slow pace.  Stretch: While muscles are still warm to help flexibility.

7. Why do we not get enough exercise?  What barriers do we as Americans have that keeps us from exercising?  What barriers do we as Bronx Science students have?  What can change?