1. URI 101 How to FITT* in at URI! Making Physical Activity a Part of your University of Rhode Island Experience *FITT = Frequency, Intensity, Time and Type of Physical Activity This PPT presentation was developed by Gabrielle Tyer, URI Class of 2016, in partial fulfillment for the URI Honors Program

2. The American College of Sports Medicine, in partnership with the American Medical Association, created this health initiative to promote the benefits of regular physical activity and exercise for optimal health and wellness. To learn more: http://exerciseismedicine.org/http://exerciseismedicine.org/ A Global Health Initiative

3. The Importance of Exercise…23.5 hours https://youtu.be/aUaInS6HIGo https://youtu.be/aUaInS6HIGo

4. Leading Causes of Death and Physical Inactivity **related to Physical Inactivity EIM Public Presentation 03/20/2015: http://exerciseismedicine.org/assets/page_documents/EIM%20Public%20Presentation_2015_03_20.pdf

5. Being active in high school vs. being active in college Recommended PA levels are easier to achieve in high school via sports and physical education classes. Recommended PA levels are harder to achieve in college due to new independence. – However, it is this new independence that makes this the MOST VALUABLE time to create and maintain a healthy lifestyle.

6. Physical Activity & Academic Performance According to a 2016 study from North Carolina State University: For every hour of physical activity that college students participate in each week student’s GPA increases by 0.06 No Pain, No Gain. https://www.insidehighered.com/news/2016/05/04/study-recreational-physical-activities-increase-odds-academic- success?utm_content=buffer294f2&utm_medium=social&utm_source=facebook&utm_campaign=IHEbuffer#.VyqaO_BlBn8.mailto

7. Physical Activity & the Brain Physical activity enhances brain function Chronic (long term) effects: – Lifetime exercise is associated with enhanced brain function and a decreased risk of developing neurodegenerative diseases such as Alzheimer’s. Acute (short term) effects: – A 30 minute session of physical activity can help improve memory for studying and critical thinking for assignments. Kramer AF & Erickson KI. Capitalizing on cortical plasticity: influence of physical activity on cognition and brain function. TRENDS in Cognitive Sciences. 11 (8): 342-348.

8. Physical Activity & Mood Physical activity releases hormones to decrease depression and feelings of anxiety. Chronic (long term) effects: – Regular physical activity decreases feelings of chronic anxiety. Acute (short term) effects: – One session of physical activity reduces feelings of anxiety and creates calmness. – One session of moderate to vigorous activity decreases feelings of depression. Exercising with Anxiety and Depression: http://exerciseismedicine.org/assets/page_documents/EIM%20Rx%20series_Exercising%20with%20Anxiety%20and%20Depression_2.pdf

9. Physical Activity Guidelines for Americans What do you think the guidelines are for…. Health? Fitness? Optimal Performance?

10. How should I design my workouts? Use the FITT Principle Frequency – How often should I be active? Intensity – how hard should I be working? Time – How long should I be active for each workout? Type – What types of activities should I be doing?

11. How should I design my workout? Use the FITT Principle Frequency (Aerobic Exercise) – At least 5 days of moderate exercise a week OR at least 3 days of vigorous exercise a week – OR 3-5 days of moderate to vigorous exercise a week Frequency (Resistance Training) – Each major muscle group should be trained 2-3 non consecutive days per week Target each of the major muscle groups and include a combination of upper and lower body exercises Pescatello, Linda. (Eds.). (2014). ACSM’s Guidelines for Exercise Testing and Prescription. Baltimore, MD: Lippincott Williams & Wilkins.

12. How should I design my workout? Use the FITT Principle Intensity (Aerobic) – 12 – 13 RPE = moderate – 14 – 17 RPE = vigorous Intensity (Resistance Training) – Choose an appropriate number of repetitions for your goal Lower reps are targeted for building muscular strength Higher reps are targeted for building muscular endurance General recommendations are 10-12 repetitions – The 12 th repetition should be the last rep that you can complete with proper form, if you can do more, it’s time to try lifting a heavier load for that exercise Pescatello, Linda. (Eds.). (2014). ACSM’s Guidelines for Exercise Testing and Prescription. Baltimore, MD: Lippincott Williams & Wilkins.

13. How should I design my workout? Use the FITT Principle Time (Aerobic) – 150 minutes/week 30-60 minutes a day of moderate exercise 20-60 minutes a day of vigorous exercise Or a combination of moderate and vigorous exercise Time (Resistance Training) – Sets and Reps will differ depending on your goals General recommendations include: – 2 – 3 sets of each exercise – 8 – 12 repetitions Pescatello, Linda. (Eds.). (2014). ACSM’s Guidelines for Exercise Testing and Prescription. Baltimore, MD: Lippincott Williams & Wilkins.

14. How should I design my workout? Use the FITT Principle Type (Aerobic) – Any aerobic activity that you enjoy This exercise should be continuous and rhythmic and involve the major muscle groups – Walking, running, swimming laps, cycling, elliptical trainer Type (Resistance Training) – Free weights or machine assisted Choose the format that you feel most comfortable with – Multi-joint exercises before single joint exercises Multi-joint exercises include squats, lunges, bench press, and Olympic lifts Single joint exercises include lateral raises, back extension, bicep curls, etc. Pescatello, Linda. (Eds.). (2014). ACSM’s Guidelines for Exercise Testing and Prescription. Baltimore, MD: Lippincott Williams & Wilkins.

15. 4 Steps to Increasing PA 1.Set aside time everyday to exercise. 2.Choose cardiovascular activities you enjoy. 3.Start with 10 - 15 minutes of cardiovascular exercise daily. - Add 5 minutes each week until you each 30 minutes of moderate intensity for a minimum of 5 days per week. 4.Incorporate strength training routine of 8-10 strength exercises of major muscle groups for 8 - 12 repetitions. - Squats, lunges, bench press, etc.

16. URI Campus Resources for PA Campus Recreation – http://web.uri.edu/campusrec/fitnesswellness/fitnesscenterhours/ http://web.uri.edu/campusrec/fitnesswellness/fitnesscenterhours/ Facilities – Fascitelli Fitness & Wellness Center – Mackal Field House Offerings – FREE access to great cardio and resistance training equipment – FREE access to group fitness classes – Personal training is available for a fee

17. URI Campus Resources for PA Intramural & Club Sports – Make the transition from high school to college a little easier by remaining in organized sports, if that’s what you enjoy – Intramural Sports http://web.uri.edu/campusrec/intramuralsports/ – Club Sports http://web.uri.edu/clubsports/

18. URI Campus Resources for PA Health Services – Consult with physicians about your health goals – Work with Registered Dietitians on your nutrition plan – http://health.uri.edu/ http://health.uri.edu/