Running Head: EF310 CARL’S FIIT PRESCRIPTION 1

Unit 8 Assignment: EF310 Carl’s FIIT Prescription

Lauren A. Rogers

Purdue Global Campus

EF310 CARL’S FIIT PRESCRIPTION
Frequency
Aerobic 3-5 days per week total of
150 minutes
Muscular Work on major muscle
Strengthening groups
Monday: Chest and tris
Wednesday: Shoulders and
abs
Friday: Back and biceps
Saturday: Legs
Tues, Thurs, Sun OFF
Flexibility all days per week before
(warm up) and after workout
**Few off days during week because it isn’t convenient to get to gym, also separate the days to
get a good recovery in between
2
Intensity Time Type
Moderate/ High 30 minutes 3-5 Moderate walking to
intensity times per start then increase
week or 75 speed to running,
minutes per including intramural
week vigorous sports and basketball
and tennis by dorms
6-10 exercises per 45 minutes Resistance training,
muscle group; 3-5 working way up body weight training
sets, 8-12 reps to 60 to 90 or circuit training
(should be hard minutes
on 12 repetition, if
not, up your
weight or reps)
Hold stretches for 10 minutes Standing, sitting, foam
20-30 seconds before 10 rolling (make sure to
minutes after get muscle groups
especially worked that
day to avoid too much
soreness) (hip flexors,
IT band are common
tight spots also)