Exercise Prescription using FITT Principles
Client: JUSTIN
What frequency do you suggest?
Cardiovascular activity
3 days a week (Mon, Wed,
Fri)
What intensity do you suggest?
Cardiovascular activity
Approx. 80% of his HR Max
and to where it is enjoyable
What time do you suggest?
Cardiovascular activity
30-60 minutes a day
What type of activity do you suggest?
Cardiovascular activity
Cycling, running, walking,
swimming, football practice
Muscular strength and
Flexibility
endurance
2 days a week (Tues & 4 days a week (Mon, Tues,
Thurs) Thurs, Fri)
Muscular strength and
Flexibility
endurance
75% of his 1RM Use full ROM with caution
on lower back, knees, and
hamstrings
Muscular strength and
Flexibility
endurance
1-2 sets of 8-15 repetitions As long as it takes to
per set stretch the muscles used
on that day (roughly 10-15
min)
Muscular strength and
Flexibility
endurance
Utilize proper form and full Standard isometric
ROM with power cleans, stretching
deadlifts, bench press and
shoulder press (best
exercises for football)
Client: JENNIFER

What frequency do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
5 Days a week (include 3 days a week 5 days a week
children in exercises 3 days
a week)

What intensity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
Ranging between 40-85% 35-50% of her 1RM Slow, methodic intensity
of her VO2 Max ensuring full ROM

What time do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
10-15 minutes increments, 3-4 sets of 10-15 repetitions 10 second hold for each
totaling no more than 30 with 1-2 minutes rest stretch
minutes a day between sets

What type of activity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
Walking, jogging, Sit-ups, push-ups, squats, Isometric stretching, yoga
swimming, cycling, jumping lunges
rope
Client: CARL

What frequency do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
3 days a week (Mon, Wed, 3 days a week (Tues, After every workout
Fri) Thurs, Sat)

What intensity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
50-70% of his VO2 Max 75-85% of his 1RM Enough tension to stretch
out muscle groups

What time do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
15-25 minutes a day 3 sets with 6-8 repetitions 5-10 minutes after a
per set. Resting 3 minutes workout
between sets

What type of activity do you suggest?

Muscular strength and

Cardiovascular activity
Running, jogging, cycling,
playing basketball, sprints
Flexibility
endurance
Benchpress, squats, pull- Isometric stretching
ups, bent over rows,
deadlifts
Client: SALLY

What frequency do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
5 Days a week 2-3 days a week 6 days a week

What intensity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
60% of her HRR As long as there is full ROM Slow, controlled stretching
being mindful of lower back
and hamstrings

What time do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
15-30 minutes a day 3 sets of 5-10 repetitions 5-10 minutes after every
workout and on an off day.

What type of activity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
Speed walking, cycling On knee push-ups, Isometric stretching, tai-chi,
crunches yoga