Exercise Prescription using FITT Principles
Client: JUSTIN
What frequency do you suggest?
Cardiovascular activity
Daily
What intensity do you suggest?
Cardiovascular activity
Moderate intensity
What time do you suggest?
Cardiovascular activity
Minimum 30 mins to start
What type of activity do you suggest?
Cardiovascular activity
Walking, bike riding,
swimming if he is interested
Muscular strength and
Bone Health
endurance
2 to 3 non-consecutive 2-3 days per week
days per week.
Muscular strength and
Bone Health
endurance
An amount the client can Vigorous intensity
physically adhere to.
Muscular strength and
Bone Health
endurance
1 or 2 sets of 8 to 10 20-30 minutes per session,
exercises (10 repetitions counted as part of the daily
per set) and include major recommended physical
muscle groups activity
Muscular strength and
Bone Health
endurance
A well supervised strength Running, playing a weekly
training program, using free game of football or
weights and appropriate basketball
sized equipment.
Client: JENNIFER
What frequency do you suggest?
Cardiovascular activity
5-7days per week
What intensity do you suggest?
Cardiovascular activity
Moderate intensity
What time do you suggest?
Cardiovascular activity
Short, easily tolerated
bouts, but try for at least 30
minutes to start.
What type of activity do you suggest?
Cardiovascular activity
Walking
Muscular strength and
Flexibility
endurance
3 days per week 2-3 Days per week
Muscular strength and
Flexibility
endurance
Moderate intensity, putting Moderate intensity
stress on the muscles but
still comfortably able to
accomplish
Muscular strength and
Flexibility
endurance
3 Sets (10-12 reps) 5-10 minutes warming up,
20-minute sequence, 5-10-
minute cool down.
Muscular strength and
Flexibility
endurance
Modified push-ups, planks, Yoga
squats, lifting free weights
Client: CARL

What frequency do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
4-5 days per week 3 days per week After each work out

What intensity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
Moderate High intensity Enough to feel the stretch
but not cause discomfort

What time do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
30-45 minutes 3 sets (12-15 reps) Hold each stretch 20-30
secs

What type of activity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
Jogging and running during Utilize exercise equipment Stretching exercises, being
intermural sports, brisk at rec center, free weights, sure to target tight areas.
walking to classes body weight.
Client: SALLY

What frequency do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
5-7 days per week for 2-3 days per week 3 days per week
weight loss

What intensity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
Low to moderate intensity 80% 1RM to protect from Moderate or as tolerated
muscle loss

What time do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
Start with short bouts, but 3 sets (8-10 reps) to start Hold each pose 30 seconds
at least 10 minute intervals.

What type of activity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
walking Body weight exercises Yoga to maintain ROM
(plank, leg lifts), free
weights or resistance bands