Вы находитесь на странице: 1из 7

Fitness and Exercise Plans FITT and PROS

The concept of FITT and PROS principles are ways to enhance and challenge the body,
mind and spirit. Continual improvement and progress is a great motto for both concepts
by constantly increasing and expanding the difficulty. For these principles to work
correctly all components must be balanced this means you can't focus on one while
abandoning the rest. I would consider FITT and PROS programs to a wide range of
clients that may be at different fitness levels, age, and backgrounds.

Fitness and Exercise Plans FITT and PROS

Exercise Prescription using FITT Principles


Client: JUSTIN
What frequency do you suggest?
Muscular strength and
Cardiovascular activity
endurance
4/5 times a week
3/4 times a week

Flexibility
4/5 times a week

What intensity do you suggest?


Cardiovascular activity
Moderate to high

Muscular strength and


endurance
High powered

Flexibility
Low to moderate

What time do you suggest?


Cardiovascular activity
30 minutes

Muscular strength and


endurance
20 minutes

What type of activity do you suggest?


Muscular strength and
Cardiovascular activity
endurance
Interval training
Weight lifting (bench, lat
(run,jog,walk)
pull down, dumbbells)
Client: JENNIFER
What frequency do you suggest?
Muscular strength and
Cardiovascular activity
endurance
4/5 times a week
2/3 times a week

Flexibility
10 minutes

Flexibility
Active stretching

Flexibility
4/5 times a week

What intensity do you suggest?


Cardiovascular activity
Moderate to high

Muscular strength and


endurance
Moderate to high

Flexibility
Low to moderate

What time do you suggest?


Cardiovascular activity
40 minutes

Muscular strength and


endurance
10 minutes

What type of activity do you suggest?


Muscular strength and
Cardiovascular activity
endurance
Intense/brisk walking and
Dumbbells
jogging

Flexibility
10 minutes

Flexibility
Resistant band, active
stretching

Fitness and Exercise Plans FITT and PROS

Client: CARL
What frequency do you suggest?
Muscular strength and
Cardiovascular activity
endurance
4/5 times a week
2/3 times a weeks

Flexibility
4/5 times a week

What intensity do you suggest?


Cardiovascular activity
Moderate to high

Muscular strength and


endurance
High powered

Flexibility
Moderate to high

What time do you suggest?


Cardiovascular activity
30 minutes

Muscular strength and


endurance
20 minutes

What type of activity do you suggest?


Muscular strength and
Cardiovascular activity
endurance
flag football/ running
Weight lifting
Client: SALLY
What frequency do you suggest?
Muscular strength and
Cardiovascular activity
endurance
5 times a week
2 times a week

Flexibility
10 minutes

Flexibility
Active stretching

Flexibility
5 times a week

What intensity do you suggest?


Cardiovascular activity
Moderate to high

Muscular strength and


endurance
Low to moderate

Flexibility
Low to moderate

What time do you suggest?


Cardiovascular activity
30 minutes

Muscular strength and


endurance
10 minutes

What type of activity do you suggest?


Muscular strength and
Cardiovascular activity
endurance
Swimming/ water aerobics
Resistant bands

Flexibility
10 minutes

Flexibility
Active stretching

Fitness and Exercise Plans FITT and PROS

Exercise Prescription using PROS Principles

Client: JUSTIN
Explain how you will utilize the principle of progression for each component of
fitness in your exercise prescription.
Cardiovascular activity
Increase intensity/ incline

Muscular strength and


endurance
3 sets of 10 reps 8-10
alternating

Flexibility
3 sets of 10 sec. holding
stretches

Explain how you will utilize the principle of regularity for each component of
fitness in your exercise prescription.
Cardiovascular activity
4/5 times a week

Muscular strength and


endurance
3/4 times a week

Flexibility
4/5 times a week

Explain how you will utilize the overload principle for each component of fitness in
your exercise prescription.
Cardiovascular activity
High to moderate

Muscular strength and


endurance
High powered

Flexibility
Low to moderate

Explain how you the specificity principle applies to each component of fitness in
your exercise prescription.
Cardiovascular activity
Aerobic endurance

Muscular strength and


endurance
Arms, back, legs

Flexibility
Overall body

Client: JENNIFER
Explain how you will utilize the principle of progression for each component of
fitness in your exercise prescription.
Cardiovascular activity

Muscular strength and

Flexibility

Fitness and Exercise Plans FITT and PROS

Increase speed/ incline

endurance
3 sets of 10 reps 5 to 8lbs
alternating

Increase resistance/pace

Explain how you will utilize the principle of regularity for each component of
fitness in your exercise prescription.
Cardiovascular activity
4/5 times a week

Muscular strength and


endurance
2/3 times a week

Flexibility
4/5 times a week

Explain how you will utilize the overload principle for each component of fitness in
your exercise prescription.
Cardiovascular activity
Moderate to high

Muscular strength and


endurance
Moderate to high

Flexibility
Low to moderate

Explain how you the specificity principle applies to each component of fitness in
your exercise prescription.
Cardiovascular activity
Aerobic endurance

Muscular strength and


endurance
Arms
(biceps,triceps,shoulders)

Flexibility
Overall body

Client: CARL
Explain how you will utilize the principle of progression for each component of
fitness in your exercise prescription.
Cardiovascular activity
Increase speed

Muscular strength and


endurance
3 sets of 10 alternating 1015 lbs

Flexibility
Increase speed/ and
resistance

Explain how you will utilize the principle of regularity for each component of
fitness in your exercise prescription.
Cardiovascular activity

Muscular strength and


endurance

Flexibility

Fitness and Exercise Plans FITT and PROS

4/5 times a week

2/3 times a week

4/5 times a week

Explain how you will utilize the overload principle for each component of fitness in
your exercise prescription.
Cardiovascular activity
Moderate to high

Muscular strength and


endurance
High powered

Flexibility
Moderate to high

Explain how you the specificity principle applies to each component of fitness in
your exercise prescription.
Cardiovascular activity
Aerobic endurance

Muscular strength and


endurance
Arms, back, legs

Flexibility
Overall body

Client: SALLY
Explain how you will utilize the principle of progression for each component of
fitness in your exercise prescription.
Cardiovascular activity
Increase speed

Muscular strength and


endurance
Increase resistance

Flexibility
Increase speed/pace

Explain how you will utilize the principle of regularity for each component of
fitness in your exercise prescription.
Cardiovascular activity
5 times a week

Muscular strength and


endurance
2 times a week

Flexibility
5 times a week

Explain how you will utilize the overload principle for each component of fitness in
your exercise prescription.
Cardiovascular activity
Moderate to high

Muscular strength and


endurance
Low to moderate

Flexibility
Low to moderate

Fitness and Exercise Plans FITT and PROS

Explain how you the specificity principle applies to each component of fitness in
your exercise prescription.
Cardiovascular activity
Aerobic endurance

Muscular strength and


endurance
Overall body

Flexibility
Overall body

Вам также может понравиться