F.I.T.T Principle

Question 1

FITT-VR

• F = ?
• I = ?
• T = ?
• T= ?
• V = ?
• P = ?

Answer 1

• Frequency = how often you exercise
• Intensity = how hard you exercise
• Time = how long you exercise
• Type = how long you exercise
• Volume = total ammount of exercise
• Progression = exercise advancement

Question 2

What is…

• the principle of specificity ?
• SAID ?

Answer 2

Specificity: The body makes adaptations specific to the demands placed on it.

• Specific
• Adaptation to
• Imposed
• Demands

Question 3

What is…

• the overload principle ?
• three thresholds ?

Answer 3

Overload: A sufficient stimulus outside of the homeostatic range is needed to incur adaptations.

• Injury
• Increased tolerance
• Maintenance

Question 4

What is progressive overload?

Answer 4

As the body adapts to stressors, greater levels of stress must be used for further adaptations.

Question 5

Why is recovery important in exercise?

Answer 5

Increased fitness adaptation requires adequate recovery to minimize injury risk and maximize adaptations.

Question 6

What is the reversibility principle?

Answer 6

Lack of an overloading stimulus will lead to regression of adaptations.

Question 7

What does individualization mean in exercise prescription?

Answer 7

Each patient should be treated individually with unique goals, preferences, and conditions.

Question 8

Three ideal components of each exercise training session = ?

Answer 8

Warm-up: To allow the body to adjust to the changing demands of the exercise session.

Conditiontion: Specific exercise performed depending on goals of the session

Cool Down: Allows body to return to near-resting levels

Question 9

What are the general frequency guidelines for aerobic exercise?

Answer 9

• Moderate intensity aerobic exercise 5 days/week, or
• Vigorous intensity aerobic exercise 3 days/week

• Minimum = 1-2 days/week

Question 10

What factors determine exercise intensity?

• Light = ? HRR
• Moderate = ? HRR
• Vigorous = ? HRR

Answer 10

Depends on current cardiorespiratory fitness (CRF) levels, exercise testing results, and goals.

• Light = 30-39 HRR
• Moderate = 40-59 HRR
• Vigorous = 60-89 HRR

Question 11

How long should aerobic exercise sessions last?

Answer 11

• Moderate intensity = > 150 min / week
• Vigorous = > 75 min / week

• 1 minute of vigorous intensity exercise = 1 minutes of moderate intensity exercise

Question 12

What considerations should be made for exercise type?

Answer 12

• safety
• skill level needed
• nature of activity

Question 13

What are specific exercise considerations for individuals with diabetes?

Answer 13

Ensure pre-exercise blood glucose levels are optimal and manage risks with appropriate guidelines.

Question 14

What considerations should be made for exercise volume?

Answer 14

• > 500-1000 MET-min / week

Question 15

Cardiopulmonary Condition Considerations

• Dyslipidemia = ?
• HTN = ?
• DM2 = ?

Answer 15

Dyslipidemia:

• Aim for longer time (30-60min)
• Manage Weight

HTN:

• Moderate Intensity
• Avoid Valsvala

DMII:

• B-blockers may mask symptoms of hypo/hyperglycemia
• Hypoglycemia (< 70 mg/dL) is relative contraindication to beginning exercise
• Optimal preexercise BG levels are 90-250 mg/dL