F.I.T.T. Principles and METsF.I.T.T. Principles and METs

Cardiovascular ExerciseCardiovascular Exercise

Aerobic (requiring oxygen) activities that utilize large muscle groups for long periods

of time Walking, jogging, biking, swimming These activities increase HR to a rate that can be sustained over a period of time.

Benefits of Cardio Exercise cont’Benefits of Cardio Exercise cont’ Increase in Lean muscle mass – more

efficient oxygen use Improved cardio respiratory function Helps with depression, anxiety, stress Helps decrease the loss of lean body

massCounteracts decrease in metabolism

seen with dieting

Benefits of Cardio Exercise cont’Benefits of Cardio Exercise cont’Reduce fatigue with daily activities/

increase energyHelps keep strong bones, decrease

osteoporosisHelps with diabetes – utilize sugar

more effectively Decreases risk of mortalityHelps with sleep

WARM UPWARM UP

Should be 8 – 10 minutes long, at a lower intensity than actual exercise session

Prepares body for vigorous exerciseHelps reduce the risk of injuriesRaises body temp, heart rate, blood pressure

COOL DOWNCOOL DOWN

Should be at least 5 minutes long at a low intensity level

Gradually decrease body temperature, BP and HRHelps decrease risk of muscle soreness and injuryWhy do we discourage sitting in between sessions?

Cardiovascular – F.I.T.T. principle

Cardiovascular – F.I.T.T. principle

Frequency: the number of times per week one should exercise 3-5(7) x/week

Intensity: how hard one is working while exercising THR, RPE scale

Type: what kind of exercise…walking, biking etc.Time: duration of each exercise session 20-60 min

Target Heart Rate (THR)Target Heart Rate (THR)

Max HR Theoretically you can use 220-age 220 - age(22) = 198 (Max HR) 198 *.7 (70%) = 136 bpm 198 * .85 (85%) = 168 bpm

A stress test can more accurately determine a peak HR for us to take a % of.

Strength TrainingStrength Training

Benefits of Strength Training

Benefits of Strength Training

Strengthen muscle and bone Increase metabolic rate Reduce lower back pain

Reduce arthritic pain Improve ADLs

Correct Incorrect

Benefits of Strength Training

Benefits of Strength Training

Avoid muscle loss Increase muscle mass

Reduce body fat Improve glucose metabolism

Strength Training – F.I.T.T principles Strength Training – F.I.T.T principles

Frequency: 2 – 3 x/week with rest days in between

Intensity: 15 repetitions (1-2 sets) Type: dumbbells, barbells, calisthenics,

machinesTime: no time limit

Rest 30-45 seconds between setsEach lift should be slow and controlled

Strength Training Principles

Strength Training Principles

Overload: to see gains you must stimulate the muscle to more than it is used to

Progression: Continue to work against a gradually increasing resistance in order to meet overload

Specificity: Any gains made are specific to the muscle groups and pattern performed

Always remember to BREATH during resistance training

FlexibilityFlexibility

“Range of Motion” around a joint As one ages the tissues around joints tend to

thicken and become rigid. Stretching improves posture, circulation, and

balance. It soothes pain in joints; helps relieve lower back pain and prevent injuries.

Flexibility F.I.T.T.Flexibility F.I.T.T. Frequency: after each exercise session

(most days) Intensity: hold each stretch to a feeling of

mild discomfort. DO NOT push through pain Type: Static stretching is recommended.

(reach and hold) never bounce to stretch Time: hold each stretch 15-30 seconds 2-3 x/each

If, for some reason you have not been able to

exercise for 2 weeks . . .

If, for some reason you have not been able to

exercise for 2 weeks . . . Start back slowly at about ½ of the level that

you were at when you stopped Gradually increase your intensity over a 1-2

week period Remember to warm up and cool down

Don’t just jump right back into where you left off

Signs and Symptoms that you should slow down or

get help

Signs and Symptoms that you should slow down or

get help

Any chest discomfortSevere shortness of breathDizziness, lightheadedness

Severe muscle crampsRapid or very slow HR

Confusion, disorientationNauseous, vomiting

Excessive or unusual sweating

METsMETs

Measurement of energy expenditure.This gives us an idea of how much energy you are

producing while exercising or during an activity.

1 MET = the energy (oxygen) used by the body as you sit quietly, perhaps while talking on the phone or reading a book.

Check out your MET levels…

Check out your MET levels…

Compare what you are tolerating in class to what is on the handout.

Used in rehab to show progression Ave CR graduates with a 4-5 MET level

Restrictions included may be orthopedic limitations not just cardiovascular

What is the most effective piece of exercise

equipment?

What is the most effective piece of exercise

equipment?

Something to think about for the last lecture . . .