Transcript File - DigitalCommons@URI - University of Rhode Island

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
A Global Health Initiative
• 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/
The Importance of Exercise…23.5 hours
https://youtu.be/aUaInS6HIGo
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
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.
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-academicsuccess?utm_content=buffer294f2&utm_medium=social&utm_source=facebook&utm_campaign=IHEbuffer#.VyqaO_BlBn8.mailto
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.
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
Physical Activity Guidelines for Americans
What do you think the guidelines are for….
• Health?
• Fitness?
• Optimal Performance?
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?
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.
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 12th 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.
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.
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.
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.
URI Campus Resources for PA
• Campus Recreation
– 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
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/
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/