Exercise Prescription using FITT Principles

Client: JUSTIN

What frequency do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
20 minutes a day 20 minutes a day Every day he
At least 4 days a At least 2 days a exercises.
week, if not week, maybe 3 Conducted before
everyday days. and after activity.

What intensity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
Light intensity as a Light intensity, Light intensity that
warm up. escalating into doesnt cause pain
Increasing level of moderate intensity.
light intensity.

What time do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
Short term as to Short term Short term to get
become acclimated acclimation to acclimated to
to regular exercise exercise. flexibility exercises.
to maintain Long term Long term to
cardiovascular maintenance with improve and
health. increasing maintain flexibility.
Long term intensities.
maintenance.

What type of activity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
20 minutes Walking 20 min of Passive stretches
at a moderate pace Calisthenics until until acclimated.
 Participating in muscles are Dynamic stretches
sports that increase acclimated to after acclimation.
cardiovascular exercise daily.
fitness, such as Dividing the 20
football and minutes amongst
basketball as bonus pushups, curl ups,
activity after and crunches
walking. equally. Then an
introduction of
weight lifting can be
utilized.
Client: JENNIFER

What frequency do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
4 to 5 days a week. 2 to 3 days a week Every day to avoid
Alternate before Convenience atrophy in joints.
and after work depending on time 2 minutes focused
activity. availability. on every joint or
75 to 150 minutes 25 to 45 minutes a muscle group
every two day day or total per exercised.
interval. week.

What intensity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
Light intensity at a Moderate intensity Comfortable
warm up and/or intensity that avoids
cool down. painful activity.
Moderate to high
intensity.

What time do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
High investment Maintenance at the Ease of exercise
and intensity until intensity needed to and maintenance of
acclimated to successfully pass a joint elasticity and
regular exercise. fitness test. often tight areas for
Maintenance at the foreseeable
intensity that future.
matches testing
success for the
foreseeable future.

What type of activity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
 Utilize steps and Resistance training Static stretches
office space every band to be utilized Yoga to assist in
time. sitting at her desk at hypertension as well
Walking and light work in moments of as flexibility.
jogging until inactivity.
acclimated to higher Dumbbell workouts
intensities. In which, at home.
running at various Calisthenics
paces are to be Overarm claps while
implemented. sitting idle.
Group activities When pressed for
involving her time, increase
children and intensity to vigorous
physical activity.
Parks, nature walks,
bike riding, etc.
Client: CARL

What frequency do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
300 or more 3 to 4 days a week Warm up and cool
minutes weekly. Safety in mind, do down stretches of 2
5 days a week. not exert any one to 4 minute lengths.
muscle two Focusing on
consecutive days, exhausted joints
abdominals are the and muscles.
exception.
20 minute intervals
on specific muscle
groups per day.

What intensity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
Light intensity as a Light intensity, Any level of
warm up or cool escalating into intensity that
down. moderate to high doesnt cause pain.
intensity. Test limits at slow
Moderate to high
paces.
intensity after the
warm up or before
the cool down
period.

What time do you suggest?

Muscular strength and

Cardiovascular activity
endurance
Maintain levels of Maintaining levels of
activity that enables musculoskeletal
being fit enough to fitness that keeps
pass fitness his ability in the 80th
assessment in the percentile.
80th percentile at Long term is to
any given day. support regularity
and health
association
Flexibility
Short and long term
flexibility to maintain
ability to excel in
flexible activities
normal every day
and beyond.
What type of activity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
10 minutes of 20 minutes of Active stretching
Running in place calisthenics. 2 Static stretching
50 minutes of minute reps of Yoga for mental
campus walking or pushups, sit-ups, strengthening and
jogging. and crunches. 5 core strengthening.
Continue flag times in any
football for 45 consecutive order
minutes a week. till the time is up.
Continue 35 to 45 Resistance exercise
minutes of various for 15 minutes,
rec center exercises focusing on quad,
that most likely calf, bicep, and
involve basketball, shoulders.
racquetball, 20 minutes of
swimming, and weight lifting at the
treadmill activity. rec center.
Client: SALLY

What frequency do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
2 to 3 days a week, 1 to 2 days a week 3 to 4 days a week,
increasing to as increasing to every
much as 4 to 6 days day once routine is
as it becomes established.
regular activity

What intensity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
Light intensity until it Light intensity, Light intensity,
becomes routine. careful not to cause comfort and
Increase to as much injury due to avoiding injury is
as moderate atrophied muscles vital.
intensity.
Push but dont
become reckless
that it may cause
injury or
disorientation
causing falls.

What time do you suggest?

Muscular strength and

Cardiovascular activity
Longevity is more Continuation as
important than
pace.
Establishing a
routine that will
continue as long as
she is able.
Flexibility
endurance
Risk of injury is
long as she is able perhaps greatest in
to avoid injury while this category.
maintaining a Proceed with
healthy level of stretches as long as
fitness for her age. the comfort level is
even kiln and daily
activity performance
upkeep.

What type of activity do you suggest?

 Muscular strength and
Cardiovascular activity Flexibility
endurance
Walking 10k steps Resistance bands Dancing to favorite
per day. Dumbbell curls and music with
Low impact work press ups. grandchild.
out like trampoline Leg lifts from the Exercise ball
jumping. seated position. combined with yoga
Water aerobics or Perhaps add ankle for balance and
swimming. weights to walks. flexibility.
Passive stretching.