Creating a Fitness Program FITT FORMULA

Physical Activity Guidelines What was the recommended amount of time for an adult? An obese adult?

F.I.T.T Formula

F.I.T.T Formula FITT formula stands for Frequency, Intensity, Time and Type Frequency: the number of times per week that an exercise is performed Intensity: how “Hard” someone will exercise, usually measured in terms of how much the heart rate will increase. For resistance exercises this will be represented in the amount of weight lifted or resisted and the number of repetitions Time: the amount of time devoted to an exercise The total amount of time spent on aerobic or sport, or the amount of time spent holding a stretch or flexibility exercise Type: The kind of exercise being done Cardiorespiratory endurance, muscular strength and endurance, flexibility

F.I.T.T Formula

Exercise Safely! First!! Warm up properly before your workout There are two phases to a warm up General warm-up: warm up the body by doing 3-10 minutes of light physical activity similar to the activities performed during the exercise REST TO EXERCISE TRANSITION The body is being prepared to withstand more vigorous activity to come. Core temperature should rise a few degrees and a light sweat should be produced Specific warm-up: Focus on particular muscle groups and joints that will be used during activity RANGE OF MOTION Joints involved in exercise should move through a full range of motion in a relaxed and controlled manner Stretches should be done at the end of the specific warm up

Frequency The recommended frequency of aerobic exercise is between three and five days per week. How many days you exercise will depend on your goals and the intensity that is most appropriate for you. Although as few as a couple of days per week of activity can provide benefits Regular physical activity provides more benefits and has a lower risk of musculoskeletal injury than sporadic activity. You will need as few as three days per week if you are engaging in vigorous activity, but at least five days per week is recommended if you plan on moderate-intensity activity.

Percieved Level of Effort This is subjective (i.e., you determine how easy or hard you are exercising), a numerical scale can help guide you to appropriate levels of activity. The U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans suggests a scale of 0 to 10. Sitting at rest is 0, and your highest effort level possible is 10. Moderate-intensity activity is a 5 or 6 on this effort scale. Vigorous-intensity activity is at a level of 7 or 8.

The Talk Test Can be used to establish exercise intensity at a moderate level. If you are working at an intensity that increases breathing rate but still allows you to speak without gasping for breath between words, you are likely exercising at a moderate intensity. The goal would be to exercise to the point at which speech would start to become more difficult. The Physical Activity Guidelines for Americans suggests that moderate-intensity activity allows you to talk but not to sing, whereas more vigorous activity results in an inability to say more than a few words without pausing for a breath.

Intensity As the intensity of activity increases, so do the potential health benefits. Exercise must place some stress on your cardio-respiratory system. In other words, you should notice an increase in your heart rate and breathing. Fitness professionals generally use the terms moderate and vigorous.

Intensity Levels

Aerobic Exercise

Exercise Safely! Second!! Cool down properly after your workout A cool down should be done in a manner that is appropriate to the exercise that was done EXERCISE TO REST TRANSITION 5-15 minutes Less vigorous than the activity performed General Cool down The goal is to bring down the heart rate, breathing rate, and temperature towards resting levels Specific Cool down Stretching of the muscle groups worked during activity Done after general cool down

Exercise Safely! Take the time to learn the skills for the chosen activity Consume enough energy and water for exercise A small meal 1.5 hours before activity 17-20 oz. of fluid 2-3 hours before activity and 7-10 oz. 20 minutes before activity During workout, hydrate when you feel thirsty and increase fluid amounts as the amount of sweat increases Select the appropriate footwear and clothing Feet will strike the ground approximately 1000 times during 1 mile of running which can result in great wear and tear on the body

Individual Factors Age Weight Current fitness level Disabilities Men over the age of 45 and women over the age of 55 should obtain medical clearance before beginning an exercise program Weight Overweight individuals are at a higher risk of musculoskeletal injuries due to increased stress on the muscles and joints Current fitness level Disabilities Special health concerns General medical conditions may require medical supervision

Maximal Heart Rate

Heart Rate Intensity Guidelines