Unit8 Fitt Principles Template

Exercise Prescription using FITT Principles
Client: JUSTIN
What frequency do you suggest?
Muscular strength and

Cardiovascular activity Flexibility
endurance
daily 3 days a week daily
What intensity do you suggest?

endurance
Moderate to vigorous Moderate intensity Low to moderate
What time do you suggest?

endurance
60 min 60 min 20-30 min
What type of activity do you suggest?

endurance
Warm up with a walk for 5- Warm up for 20 min of Hamstring stretch, hurdler
10 stretching prior to weight stretch, Achilles stretch,
Tuesday, Thursday, training. triceps stretch
Sat/Sun- jog for 30 min on Begin with push-ups and Stretch for slow growth in
the treadmill sit-ups flexibility. Focus heavily on
Cool down for 20 min of Work larger muscle groups legs and core stretches for
walking chest- bench press 3 sets/ football
6-8 reps, shoulders-
Monday/Wednesday/Friday military press 3 sets/ 6-8
Run at a vigorous pace reps, legs- squats 3 sets/
6-8 reps, back- lat pulls 3
Under the Progression sets/ 8 reps, biceps- curl 3
principle, Justin will start sets/ 8 reps and triceps-
slowly by walking then push ups 3 sets/6 reps
increase intensity as he 75% of his max. Cool
continues to progress. down with 10 min of
Monitor his BP and HR stretching.
He will do these exercises
daily with an increase in his Progression of added
intensity three days of the weight of 5% per week
week for overload. The Regularity of a day on day
specificity would include off routine for adequate
sprints once a week rest.
meeting his desire for One day every other week
football test the max for each
group for overload.
Clean and jerk exercise for
football 3 sets/ 8 reps
Client: JENNIFER

endurance
6 days a week 2 days a week daily

endurance
moderate moderate moderate

endurance
30 min a day 30-45 min for each day 30 min

endurance
Walk briskly for 30 min a Work major muscle groups Stretches that incorporate
day Due to financial restraints major muscle groups
For progression, Increase she will have to Progress with targeted
the daily intensity of the incorporate resistance areas daily. Stretch to
pace or the distance after training. increase mobility and
one month. For overload Chest- 3 sets of modified blood flow
she will be timed for a mile. push ups
Monitor of BP and HR. Shoulders- front raises and
lateral raises with light
weights 3 sets/ 10 reps
Legs- squats and lunges 3
sets/ 10 reps
Sit up for core work
Increase the work load or
the reps for progression.
Regularity will be twice a
week with the same
routine. Overload once a
month with heavier weights
or max reps to target major
muscle groups.
Client: CARL

endurance
5 days a week 2 days a week daily

endurance
Moderate to vigorous Moderate to vigorous moderate

endurance
30 min 120 min 140 min (20 min a day)

endurance
10 min warm up Warm up with stretching Hamstring stretch, hurdler
Jogging with inhaler prior to weight training stretch, Achilles stretch,
10 min cool down Focus on major muscle triceps stretch
For progression continue groups Stretch for slow growth in
for one month at moderate chest- bench press 3 sets/ flexibility. Focus heavily on
intensity, then time the 6-8 reps, shoulders- legs and core stretches for
mile. military press 3 sets/ 6-8 football
Time for the mile run once reps, legs- squats 3 sets/
every month. Sprinting 6-8 reps, back- lat pulls 3
exercises for specificity to sets/ 8 reps, biceps- curl 3
enhance his performance sets/ 8 reps and triceps-
with flag football. push down machine
Cool down with 10 min of
stretching.
Progression would be to
add weights at 5% every
week. Overload with max
once every two weeks. I
would recommend leg
extensions and leg curls to
enhance his performance
in Flag football for
specificity.
Client: SALLY

endurance
daily 2 days daily

endurance
moderate moderate moderate

endurance
20-30 min a day (140-210) 30 min per session 20- 30 min a day

endurance
Light walk for 30 min a day Targeting major muscle Introduce yoga postures,
As she gets healthier she groups. or Tai Chi. This will help
can increase her pace or Modified push-ups to with flexibility and balance.
duration of the walk. Time target shoulders chest and Continue regular stretching
the mile every month for triceps. Chair stands for exercises as a daily
measured growth and legs routine.
overload. Specificity would Light weights for biceps
include walking to curl, shoulder raises.
eliminate diabetes. For progression try to
increase reps or sets. Over
load every two weeks for
monitored growth. Work
core for balance
stabilization

Unit8 Fitt Principles Template

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Unit8 Fitt Principles Template

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Exercise Prescription using FITT Principles

What frequency do you suggest?

Muscular strength and

What intensity do you suggest?

Muscular strength and

What time do you suggest?

Muscular strength and

What type of activity do you suggest?

Muscular strength and

What frequency do you suggest?

Muscular strength and

What intensity do you suggest?

Muscular strength and

What time do you suggest?

Muscular strength and

What type of activity do you suggest?

Muscular strength and

What frequency do you suggest?

Muscular strength and

What intensity do you suggest?

Muscular strength and

What time do you suggest?

Muscular strength and

What type of activity do you suggest?

Muscular strength and

What frequency do you suggest?

Muscular strength and

What intensity do you suggest?

Muscular strength and

What time do you suggest?

Muscular strength and

What type of activity do you suggest?

Muscular strength and

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