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Exercise Prescription using FITT Principles

Client: JUSTIN
Cardiovascular activity
three days a week

Cardiovascular activity
Moderate intensity

Muscular strength and


endurance
three times a week

Muscular strength and


endurance
Moderate Intensity

Flexibility
Four to five times a week

Flexibility
Low to moderate intensity

85-95% HHR

Cardiovascular activity
30-45 minutes

Cardiovascular activity
Running on trail or treadmill
Riding bike, sprint drills,

Muscular strength and


endurance
30 minutes or circuit

Muscular strength and


endurance
Cross-fit or boot camp, Weight
machine or free weights target
on a one muscle group. (legssquats, leg raisers, lunges,
plyo squats)
(chest/biceps/triceps- pushups, wall ball, Turkish get-ups,
dips)

Flexibility
3-5 minutes prior to and after
exercise. 30 minute yoga class
per week.

Flexibility
Hamstring stretch,
Cat stretch, Knee to chest,
Triceps stretch, neck flexion.

Exercise Prescription using PROS Principles


Client: JUSTIN
Cardiovascular activity
Justin will start at current level
and work toward a faster and
more consistent level. Since he
wants to play football he needs
to have speed and be able to
last for duration of the game

Cardiovascular activity
Have a plan for Justin to stick to
which will keep his level of
cardio at level or improved.

Cardiovascular activity
Will start by doing dynamic runs.
Run 2 minutes walk 2 minutes,
run 3 minutes walk 1.5 minutes,
run 4 minutes walk.and so on

Muscular strength and


endurance
Will do increase resistance
training and will show
improvements every 3 weeks.

Muscular strength and


endurance
Create a plan that assist him in
weight loss and also focuses on
the muscle groups that needs
the most attention for football.

Muscular strength and


endurance
Muscle burnout. Focus on one
particular muscle group and
work that group to the point of
failure.

Flexibility
Start with simple stretches pre
and post work out. Start with
taking Yoga class weekly and
gradually increase.

Flexibility
Have Justin continue stretching
as part of his current regiment

Flexibility
Push him more and more when
doing stretches. Push him a
yoga class.

Alternating days with distance


runs. 1 mile then day 3 run 1.5
miles then so on

Cardiovascular activity
Can run at at steady moderate
pace for a moderate period of
time.

Muscular strength and


endurance
Stronger and has increased
agility.

Flexibility
Can start doing more difficult
poses and task.

Exercise Prescription using FITT Principles


Client: JENNIFER
Cardiovascular activity
3 days per week

Cardiovascular activity
Low to moderate

Muscular strength and


endurance
2-3 days per week

Flexibility
3 days per week

Muscular strength and


endurance
Low to moderate intensity

Flexibility
Moderate

65-85% hhr

Cardiovascular activity
20-30 minutes

Cardiovascular activity
Run/jog/walk/ bike ride with
children. (she can run while
they ride the a bike or roller
skate)

Muscular strength and


endurance
20-30 minutes

Muscular strength and


endurance
Use own weight. Push-up, situps, mountain climbers,
burpees, dips, squats, lunges,
planks. Work out videos T25,
Insanity.

Flexibility
2-5 minutes pre/post work out
and 60 minutes per week

Flexibility
Yoga video with children
participating.
Calf stretch, Quad stretch, Hip
flexor stretch.

Exercise Prescription using PROS Principles

Client: JENNIFER
Cardiovascular activity
Start off by doing cardio 2-3
times per week with children
and gradually increase to 5
times a week

Cardiovascular activity
Incorporate activities that can
include her children (riding
bikes, skating, swimming,
nature hikes) this will eliminate
any barriers.

Cardiovascular activity
Start at 15 minutes and work
up to 30 or more minutes

Cardiovascular activity
Start slow then work up. Start
off by walking brisk then
increasing to a more
challenging activity,

Muscular strength and


endurance
Increase to 3-5 times per
week.

Flexibility
Start with at least 1 time a
week and increase to 3 times
a week

Muscular strength and


endurance

Flexibility

Quick short work outs that can


be done while children are
sleep. 30 minute work out
videos.

Have children join doing yoga


video will have more time to
participate and will incorporate
children.

Muscular strength and


endurance

Flexibility

Increase by adding weights


into program and more
challenging exercises.

Muscular strength and


endurance
Start doing more difficult work
out tapes and routines.

Holding poses longer than


held before.

Flexibility
More difficult tapes and
routines.

Exercise Prescription using FITT Principles


Client: CARL
Cardiovascular activity
3 days

Cardiovascular activity
Moderate to vigorous

Muscular strength and


endurance
2-3 days

Flexibility
2-3 days

Muscular strength and


endurance
Moderate to vigorous

Flexibility
Moderate

75-95%hhr

Cardiovascular activity
At least 30 minutes

Cardiovascular activity
Running
Sprints
Spinning

Muscular strength and


endurance
30-45 minutes

Muscular strength and


endurance
Weight training focusing
mostly on upper body
alternating days. Chest/biceps/
triceps.

Flexibility
4-10 minutes

Flexibility
PNF Stretching
Yoga class

Exercise Prescription using PROS Principles


Client: CARL.
Cardiovascular activity
Start by working out 2 to 3
days per week then increase to
4 to 5 days.

Cardiovascular activity
Have him do things he enjoys
and that dont make him feel
overwhelmed. Such as
running, riding bike or
swimming.

Cardiovascular activity
Sprint drills

Cardiovascular activity
Moderate runner. Participates
in runs for sport

Muscular strength and


endurance
Start by working out 2 to 3
days per week then increase
to 4 to 5 days.

Flexibility
At least 2 days of yoga

Muscular strength and


endurance

Flexibility

Have a set schedule on what


days he will do what exercises.

Have him do 2 yoga poses per


day.

Muscular strength and


endurance

Flexibility

Will increase the number if


reps and weights for each
muscle group

Muscular strength and


endurance
Max weight contently changing

Will be able to hold poses for


longer periods of time

Flexibility
Learning more difficulty yoga
poses

Exercise Prescription using FITT Principles

Client: SALLY
Cardiovascular activity
6 days per week

Cardiovascular activity
Low initially gradually
increasing

Cardiovascular activity
15-30 minutes

Cardiovascular activity
Walking & swimming

Muscular strength and


endurance
3 days per week

Muscular strength and


endurance
Moderate

Flexibility
6 days per week

Flexibility
Low to moderate

40-60% hhr

Muscular strength and


endurance
15-30 minutes

Muscular strength and


endurance
Resistant bands, working
on all muscle groups.
Chair exercises. Exercises
that focuses on
maintaining ADLs such as
small hand weights and
reaching.

Flexibility
3-5 minutes

Flexibility
Reach and stretch
Balancing exercises

Exercise Prescription using PROS Principles

Client: SALLY
Cardiovascular activity
To increase to point where
she is working out 6-7
times a week

Cardiovascular activity

Muscular strength and


endurance
At least up tp3 times per
week

Muscular strength and


endurance

Walking at least 10,000


Have her kept accountable
steps per day and will have for her training. Have a
a pedometer to track steps schedule for her. What
exercises on what day

Cardiovascular activity
Because of age my
overload for cardio will be
done in a pool. I will have
her run laps in a pool. And
over time she will be able
to do more.

Cardiovascular activity
Improve blood pressure
and blood sugar and help
with weight loss.

Muscular strength and


endurance
Have he work wit one
muscle group regularly

Muscular strength and


endurance
Help tone muscle groups.
Increase strength.

Flexibility
At least to 3 times per
week

Flexibility
Will start with chair
stretches and work up

Flexibility
Focus on stretching certain
muscles. Maintain
flexibility

Flexibility
Increase flexibility