Broncho Blogs

Risk Management and Safety Operations

Have you heard the latest news regarding food trucks? Recently, the Oklahoma State Fire Marshal’s Office and Oklahoma LP Gas Administration made it mandatory for food trucks to have hood suppression systems. This system is required to prevent fires that may occur in the hood area of their cooking equipment. Although this may seem inconvenient . . .  read more

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Amy Townsend
Devan Wright

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Leslie Vick
Charles Melson
Matthew Long

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Richard Dolman
Jordan Vassar
Natalie Hampton

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Carly O’Brien
Kimberly Duck
Larry Harmon
Leon Franklin
Maureen Moore
Teresa Dearing

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Casey Maxwell
Alixandria Eaton
Julie Byer
Timothy Petete
Annabelle Saunders
Chris Belty

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Kait Burden
Robert Wall
Michael Hendricks

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Chad King
 . . .  read more

All UCO faculty and staff have access to the EAP through Deer Oaks. The EAP provides free and confidential assessments, short-term counseling, referrals, prevention, and education services for you, dependents living at home or elsewhere, and anyone who lives in your household. View the monthly newsletter on the Hub.

Are you looking for an exciting job opportunity that allows you to explore a new culture while  simultaneously gaining valuable first-hand classroom experience? US teaching assistants (USTAs) teach English in Austrian secondary schools for 13 hours per week while exploring the country
and its culture.

This program for US citizens is managed by the Austrian education ministry and administered by Fulbright Austria.

The online application tool will be officially open from 15 November 2023 to 15 January 2024, but applicants can start their applications now!

Fulbright Austria administers the US Teaching Assistantship Program on behalf of the Austrian Federal Ministry of Education, Science and Research (BMBWF).

by: Sarah Townsend

Are you a person who loves physical activity but often finds yourself loathing going to the gym? Do you love being active, but get stuck in a rut running/walking at local parks and trails? If this is you, LET’S TALK ABOUT SWIMMING. “When swimming, we may come close to this happy state and we can experience a deeply peaceful feeling, where time seems not to matter, and our worries are on hold. No wonder swimming is seen as a real antidote to so many chronic illnesses, including depression (MacDonald 2006).”

While the authors of this blog may have a bias towards swimming, most people would likely agree that swimming is a great way to add variety to a workout regimen and introduce fun and exciting movements that may prove difficult to achieve outside of the water.

Benefits of Swimming:

• Improves Cardiovascular Health
• Increases Muscular Strength
• Increases Muscular Endurance
• Helps to Maintain Muscle Mass
• GREAT Way to Burn Calories

While the benefits listed above are only a short list, chances are that you will feel better too! Performing aerobic activities multiple  times, a week has been shown in the ACSM Guidelines book as well (Liguori, Gary, et al. (2021). Luckily, if you are already following the ACSM Guidelines of 150 minutes of moderate intensity or 75 minutes of vigorous activity per week you are off to a great start and can begin to implement swimming as you choose.

Swimming is also a great way to reach aerobic guidelines for people who have sustained an injury or have difficulty walking. Being in the water physically decreases the amount of weight or “load” you must carry due to Archimedes Principle. When your body is submerged in the water, it can give you a weightless feeling. There are different variations of activities you can do in the water. People can walk in the water, swim laps, or even add resistance by using water weights that float. For people with injuries, swimming can help with rebuilding the muscles around the injury with a low impact on the injury itself.

General Swimming Techniques and Ideas:

As previously mentioned, swimming is a wonderful way to create new workouts. Below are a few recommendations for beginners and those who have been doing this for a while.

NEVER SWIM ALONE

• Even the most advanced swimmers should still swim in an area with a lifeguard on duty or with a friend who is also a strong swimmer.

• Understand the four basic strokes:

 . . .  read more

1) Try the 30/30 rule for impulse buying. If an item is under $30 then wait 30 hours before buying. If an item is over $30 then wait 30 days before buying. If after that time period, you still want the item then you are less likely to regret the purchase.

2) Look at your monthly expenses and cancel any subscriptions that you are not using.

3) With . . .  read more

In the fitness world, achieving goals isn’t just about hard work; it’s also about working smart. The FITT principle, which stands for Frequency, Intensity, Time, and Type, offers a framework to tailor your exercise program effectively.

F – Frequency: How Often You Exercise

According to the “first component of the FITT principle is frequency, which refers to how often you engage in exercise”.(Liguori et al., 2022) For general health, aim for “150 minutes of moderate or 75  minutes of vigorous aerobic activity per week, and at least 2 strength training sessions a week per  muscle group,” (Liguori et al., 2022,p.142,145). You can customize frequency based on your specific goals.

I – Intensity: How Hard You Work

The ACSM suggests that moderate-intensity exercise should feel like you’re working at a perceived exertion level of around 5 to 6 on the RPE scale, where 0 is no effort and 10 is maximal effort. For vigorous-intensity exercise, the target is around 7 or 8 on the RPE scale.(Liguori et al., 2022,p.142).

T – Time: How Long You Exercise

Time refers to the duration of your sessions. For aerobic exercise, “30 minutes of moderate-intensity or 20 minutes of vigorous-intensity daily is recommended. Strength training should include 2-4 sets of 8-12 repetitions per exercise, allowing adequate rest between sets”(Liguori et al., 2022 ,p.145).

T – Type: The Kind of Exercise You Do

“Type refers to the specific activities you engage in, such as running, swimming, weightlifting, yoga, or cycling” (Laskowski, 2023 p.1). “The type of exercise you select should align with your goals, preferences, and any physical limitations you might have. As a person becomes more accustomed to a fitness program, introducing a variety of modalities becomes beneficial” (Laskowski, 2023 p.1). Adding diversity to your workouts not only prevents stagnancy but also challenges your body in new ways, promoting continued progress. Now that you have a basic understanding of the FITT principle, let’s explore the benefits of applying this framework to your fitness routine.

Benefits of the FITT Principle

The FITT principle offers a range of benefits that can help you maximize the effectiveness of your fitness program.
1. Customization: Tailor your program to lose weight, gain muscle, improve cardiovascular health, or enhance flexibility by adjusting frequency, intensity, time, and type.
2. Progress Tracking: Use FITT to track your progress, increasing intensity, duration, or frequency over time to keep challenging your body.
3. Injury Prevention: Gradual progression in intensity and time reduces the risk of overtraining and injuries.
4. Variety and Enjoyment: Embrace different types of exercise to keep it interesting and engage various muscle groups and energy systems.
5. Efficiency: Make the most of your workout time by adjusting variables for desired results.
6. Adherence: Customized fitness programs are more likely to be sustainable, ensuring you stick with your routine.

Incorporating the FITT principle into your fitness regimen can efficiently and safely help you reach your goals. Always consult with a healthcare professional or certified fitness trainer before starting a new exercise program, especially if you have health concerns or are new to exercise. The FITT principle provides a roadmap for a fitness journey tailored to your unique needs and goals.

References
1. American College of Sports Medicine. (2018). ACSM’s Guidelines for Exercise Testing and Prescription. Wolters Kluwer.
2. Mayo Clinic. (2021). Exercise intensity: How to measure it. [https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise-intensity/faq-2041 4523](https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise-intensity/faq-20414523)
3. Centers for Disease Control and Prevention. (2020). Physical Activity Basics.[https://www.cdc.gov/physicalactivity/basics/index.htm]
4. American Council on Exercise. (n.d.). FITT Principle for Effective Workouts.[https://www.acefitness.org/education-and-resources/lifestyle/blog/5356/fitt-principle-for-effective-workouts/](https://www.acefitness.org/education-and-resources/lifestyle/blog/5356/fitt-principle-for-effective-workouts/