Exercise Prescription using FITT Principles
Client: JUSTIN
What frequency do you suggest?
Cardiovascular activity
3 to 4 days a week
What intensity do you suggest?
Cardiovascular activity
40% - 60% VO2R or HRR for the
first 2 weeks then to moderate-
to vigorous-intensity 60% - 80%
VO2R or HRR
What time do you suggest?
Cardiovascular activity
30 to 60 min
What type of activity do you suggest?
Cardiovascular activity
Aerobic exercise: running
outside or on treadmill, cycling,
elliptical, jumping rope, Jumping
jacks, etc.
Muscular strength and
Flexibility
endurance
2 to 3 days a week that are 2 to 3 days a week
nonconsecutive sessions each
week
Muscular strength and
Flexibility
endurance
Intensity: RPE 5 to 6 (based on a Low intensity.
10 point scale)
Muscular strength and
Flexibility
endurance
30 to 60 min 10 min
Muscular strength and
Flexibility
endurance
Perform 1 or 2 sets of 8 to 10 Light endurance dynamic
exercises (8-15 repetitions per stretching before exercise
set) that include major muscle workout by warming up for 5
groups. Resistance training: minutes by jogging or running
75% 1RM with a day of rest on the track or treadmill.
between sessions, done over 8 Followed by 5 min cool-down
to 12 weeks. with barbells and after workout.
dumbbell upper body workout
free weights (i.e., dumbbell
curls, shoulder lifts, bench-
press, squats)
Client: JENNIFER

What frequency do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
2-3 days a week 2-3 days a week 2-3 days a week

What intensity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
40% to 60% HRR RPE 5 to 6 (based on a 10 point Low intensity
scale)

What time do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
20 to 30 minutes 20 to 30 minutes 10 minutes

What type of activity do you suggest?

Muscular strength and

Cardiovascular activity
Aerobic exercise: walking
briskly, jogging, jumping jacks,
bike riding, elliptical, etc.
endurance
Intensity: 2 to 3 sets of 8 to 12
repetitions at RPE 5 to 6 (Based
on a 10 point scale).
Flexibility
Light endurance dynamic
stretching before any exercise
workout by warming up for 5
min walking or jogging,
elliptical. 5 minute cool-down
after workout with some static
stretching.
Client: CARL

What frequency do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
3-4 days a week 2-3 days a week 2-3 days a week

What intensity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
60% to 80% HRR RPE 5-6 (on the 10 point scale) Low intensity

What time do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
30 to 60 minutes 30 to 60 minutes 10 minutes

What type of activity do you suggest?

Muscular strength and

Cardiovascular activity
Aerobic and Anaerobic PA:
Running, jump-rope, jumping
jacks, bike riding, elliptical, etc.
endurance
Perform 2 sets of 8 to 10
exercises (8-15 repetitions per
set) that include major muscle
groups. Resistance training:
75% 1RM with a day of rest
between sessions. Using
barbells and dumbbell upper
body workout with free weights
(i.e., dumbbell curls, shoulder
lifts, bench-press, squats)
Flexibility
Light endurance dynamic
stretching before any exercise
workout by warming up for 5
min walking or jogging,
elliptical. 5 minute cool-down
after workout with some static
stretching.
Client: SALLY
What frequency do you suggest?
Cardiovascular activity
2-3 days a week
What intensity do you suggest?
Cardiovascular activity
light to moderate 20% to 39%
VO2R or HRR; RPE 4 to 5 (Based
on a 10 pts scale) first 8 weeks
What time do you suggest?
Cardiovascular activity
15 to 20 min
What type of activity do you suggest?
Cardiovascular activity
Aerobic exercise: Walking on
treadmill, cycling, elliptical. At
any time it becomes too difficult
then divided into segments (5-
10 min)
Muscular strength and
Flexibility
endurance
2-3 days a week 2 days a week
Muscular strength and
Flexibility
endurance
Intensity: 2 to 3 sets of 8 to 12 Low intensity
repetitions at RPE 4 to 5 (Based
on a 10 point scale). first 8
weeks
Muscular strength and
Flexibility
endurance
15 to 20 min 5 min
Muscular strength and
Flexibility
endurance
Resistance training: Perform 6 Light endurance dynamic
to 8 exercises that use the stretching before exercise
major muscle groups with workout by warming up for 5
bands, dumbbell upper body min on the elliptical, cycle or
workout (i.e., dumbbell curls, walking. Completing stretching
shoulder lifts) At any time it exercises after a workout when
becomes too difficult then the muscles are warm for the
divided into segments (5-10 cool-down.
min)