Fitt Pro

Exercise Prescription using FITT Principles
Client: JUSTIN
Cardiovascular activity
three days a week
Moderate intensity
Muscular strength and

endurance
three times a week

endurance
Moderate Intensity
Flexibility
Four to five times a week
Flexibility
Low to moderate intensity
85-95% HHR
30-45 minutes
Running on trail or treadmill
Riding bike, sprint drills,

endurance
30 minutes or circuit

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

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

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

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

endurance
Stronger and has increased
agility.
Flexibility
Can start doing more difficult
poses and task.

Client: JENNIFER
3 days per week
Low to moderate

endurance
2-3 days per week
Flexibility
3 days per week

endurance
Low to moderate intensity
Flexibility
Moderate
65-85% hhr
20-30 minutes
Run/jog/walk/ bike ride with
children. (she can run while
they ride the a bike or roller
skate)

endurance
20-30 minutes

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.
Client: JENNIFER
Start off by doing cardio 2-3
times per week with children
and gradually increase to 5
times a week
Incorporate activities that can
include her children (riding
bikes, skating, swimming,
nature hikes) this will eliminate
any barriers.
Start at 15 minutes and work
up to 30 or more minutes
Start slow then work up. Start
off by walking brisk then
increasing to a more
challenging activity,

endurance
Increase to 3-5 times per
week.
Flexibility
Start with at least 1 time a
week and increase to 3 times
a week

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.

endurance
Flexibility
Increase by adding weights

into program and more
challenging exercises.

endurance
Start doing more difficult work
out tapes and routines.
Holding poses longer than

held before.
Flexibility
More difficult tapes and
routines.

Client: CARL
3 days
Moderate to vigorous

endurance
2-3 days
Flexibility
2-3 days

endurance
Moderate to vigorous
Flexibility
Moderate
75-95%hhr
At least 30 minutes
Running
Sprints
Spinning

endurance
30-45 minutes

endurance
Weight training focusing
mostly on upper body
alternating days. Chest/biceps/
triceps.
Flexibility
4-10 minutes
Flexibility
PNF Stretching
Yoga class

Client: CARL.
Start by working out 2 to 3
days per week then increase to
4 to 5 days.
Have him do things he enjoys
and that dont make him feel
overwhelmed. Such as
running, riding bike or
swimming.
Sprint drills
Moderate runner. Participates
in runs for sport

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

endurance
Flexibility
Have a set schedule on what

days he will do what exercises.
Have him do 2 yoga poses per

day.

endurance
Flexibility
Will increase the number if

reps and weights for each
muscle group

endurance
Max weight contently changing
Will be able to hold poses for

longer periods of time
Flexibility
Learning more difficulty yoga
poses
Client: SALLY
6 days per week
Low initially gradually
increasing
15-30 minutes
Walking & swimming

endurance
3 days per week

endurance
Moderate
Flexibility
6 days per week
Flexibility
Low to moderate
40-60% hhr

endurance
15-30 minutes

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

endurance
At least up tp3 times per
week

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

endurance
Have he work wit one
muscle group regularly

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

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Exercise Prescription using FITT Principles

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Exercise Prescription using PROS Principles

Muscular strength and

Muscular strength and

Muscular strength and

Alternating days with distance

Muscular strength and

Exercise Prescription using FITT Principles

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Exercise Prescription using PROS Principles

Muscular strength and

Muscular strength and

Quick short work outs that can

Have children join doing yoga

Muscular strength and

Increase by adding weights

Muscular strength and

Holding poses longer than

Exercise Prescription using FITT Principles

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Exercise Prescription using PROS Principles

Muscular strength and

Muscular strength and

Have a set schedule on what

Have him do 2 yoga poses per

Muscular strength and

Will increase the number if

Muscular strength and

Will be able to hold poses for

Exercise Prescription using FITT Principles

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Exercise Prescription using PROS Principles

Muscular strength and

Muscular strength and

Walking at least 10,000

Muscular strength and

Muscular strength and

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