Slide 1Q. What does being fit mean?Slide 3Q. What are the benefits of exercise?Q. What are the 3 intensities of exercise?Determining intensity of exerciseMET and IntensityBorg’s ScaleACSM Recommendations for Regular Physical Activity5 Components of Physical FitnessCardio-respiratory EnduranceMuscular Strength and EnduranceFlexibilityBody CompositionSports specific- Skill related fitnessComponents of an Exercise ProgramPrinciples of Exercise TrainingProgressive Overload and the FITT PrincipleFITT PrincipleFITT PrincipleIntensities and Substrates utilizedDuration and Substrates Utilized for energyQ. After exercise when we feel hungry, is it ok to eat?Cardio-respiratory measuresCardio-respiratory measuresQuantity of ExerciseSlide 27Q. What are some examples of aerobic exercise?Slide 29Slide 30Q. What are some examples of flexibility training?Slide 32Other considerations while exercisingScans uploaded to SakaiCase 1Case 2Case 3Case 4QUESTIONS/ CONECERNS?THANK YOUK I N 1 2 3 : F O U N D AT I O N S O F H E A LT HM / W / F 1 - 1 . 5 0 P MQ U I N N A U D I T O R I U MS H A B N A M L AT E E FFA L L 2 0 1 3Exercise BasicsQ. What does being fit mean?Q. What is the difference between physical activity and exercise?Q. What are the benefits of exercise?PhysiologicalHealthPsycho- EmotionalSocialQ. What are the 3 intensities of exercise?Determining intensity of exerciseMET’s: [Metabolic Equivalents]: Energy required to sustain physical activity.Measured mathematically in terms of quantity of oxygen uptake per Kg body weight per minute.1 MET = 3.5 ml O2/ kg/ minRPE: [Rating of Perceived Exertion]: Borg’s Scale: Functional measure. Subjective rating.MET and IntensityLow/ Mild Intensity: <3 MET’sModerate Intensity: 3-6 MET’sVigorous/ High Intensity: >6 MET’sBorg’s ScaleACSM Recommendations for Regular Physical Activity150 minutes of moderate intensity exercise per week. Training sessions should be spread over at least 3-5 days/week.75 minutes of high intensity exercise per week. Training sessions should be spread over at least 3-5 days/week.Resistance training two days a week. Training sessions should be on non-consecutive days and should not be more than 72 hours apart.5 Components of Physical FitnessCardio-respiratory Fitness/ EnduranceMuscular EnduranceMuscular StrengthFlexibilityBody CompositionCardio-respiratory EnduranceDepends on the ability of the lungs to deliver oxygen from the environment to the bloodstream and the efficiency of the heart and nervous system•Cardiorespiratory fitness improves:•The heart pumps more blood per heartbeat•Resting heart rate slows•Blood volume increases•Blood supply to tissue improves•The body can cool itself better•Resting blood pressure decreases•Metabolism in skeletal muscle is enhanced•In older adults, levels of antioxidant chemicals are increased and lowers oxidative stressMuscular Strength and Endurance•Muscular Strength is the amount of force a muscle can produce in a single maximum effort•Muscular Endurance is the ability to resist fatigue and sustain a given level of muscle tension for a given time.•Benefits include:•Increased body mass•Increased metabolism•Reduced effects of sarcopenia•Increases antioxidant enzymes and lowers oxidative stress in older adults•Increased bone density•Improved self-confidence and ability to manage stress•Improved posture and reduction of low back painFlexibility•The ability to move the joints through their full range of motion•Flexibility is affected by many factors such as joint structure, length and elasticity of connective tissue, and nervous system activity.•Flexibility is needed in everyday routines.•Benefits include:Lowered risk of back injuriesPromotion of good posture and decreased risk of other joint injuriesReduction in age-related stiffnessBody Composition•The proportion of fat and fat-free mass (muscle, bone, and water) in the body.•Healthy body composition is comprised of high levels of fat-free mass and an acceptable low level of body fat.•The relative amount of body fat a person has does have an impact upon overall health and fitness. •Too much body fat could have the following effects: Heart disease, Insulin resistance, High blood pressure, Stroke, Joint problems, Type II Diabetes, Blood vessel inflammation, Gallbladder Disease, Cancer, Back pain, Premature death•The best way to lose fat is through exercise and a sensible diet.Sports specific- Skill related fitness•Speed: the ability to perform a movement in a short amount of time.•Power: the ability to exert force rapidly based on a combination of strength and speed.•Agility: the ability to change the position of the body quickly and accurately.•Balance: the ability to maintain equilibrium while moving or while stationary.•Coordination: the ability to perform a motor task accurately and smoothly using body movements and the senses. •Reaction and Movement Time: the ability to respond and react quickly to a stimulus.Components of an Exercise ProgramAerobic ExerciseStrength TrainingFlexibility TrainingPrinciples of Exercise Training•These principles include:•Specificity: the training principle that the body adapts to the particular type and amount of stress placed on it.•Progressive overload: the training principle that places increasing amounts of stress on the body causes adaptations that improve fitness (FITT Principle).•Reversibility: the training principle that the body will return to its original homeostatic state when amount of physical stress is removed for a specific time.•Individual differences: each individual’s body adapts to the stress differently.Progressive Overload and the FITT Principle•The amount of overload is important since too little will not have much effect upon fitness levels, and too much will increase the likelihood of an injury.•Progression is critical since exercising at the same levels will not provide adaptations and can lead to a plateau.•FITT: a principle for overload Frequency—How oftenIntensity—How hardTime—How long (duration)Type—Mode of activityFITT Principle•Frequency:•Sessions per week – typically•Important for body weight management•Intensity:•How hard one is exercising•Several ways to assess intensity:•Relative, absolute, perceived•% strength for resistance training•Pain level for