FITT Prescription

Stacy Stotler
EF310 Purdue Global
March 3, 2020
FITT Prescription – Stacy Stotler

Weekly Exercise Chart - Stacy Stotler

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Aerobic Activity Outdoor Hike Elliptical Rest Indoor Walk Indoor Walk Rest Outdoor Walk

Resistance
Core and
Muscle Strengthening Rest Rest band and free Rest Rest Rest
Body Weight
weights
Lower Body Lower Body Full Body Lower Body Lower Body Full Body Lower Body
Flexibility
Stretch Stretch Stretch Stretch Stretch Stretch Stretch

Based on my fitness assessments and the physical activity guidelines, I am currently meeting the
requirements and performed anywhere from average to excellent on my assessments. The area I
need to focus more on is applying the FITT principles to my workout. I also do not spend
enough time focusing on flexibility through warm up and cool down stretches. The above FITT
prescription is outlined below:

Although flexibility is at the bottom of my FITT chart, this is actually performed pre and/or post
exercise to stretch muscles and joints to prevent injury pre-workout, and to prevent cramping and
assist with cool down post-workout. Stretches are performed slow with a static hold of 10-20
seconds each stretch, working up to 60 seconds.

Lower Body Stretch: Full Body Stretch:

Sit and reach Sit and reach
Butterfly stretch Butterfly stretch
Hamstring stretch Hamstring stretch
Knee to chest back stretch Knee to chest back stretch
Kneeling hip flexor stretch Kneeling hip flexor stretch
Standing quadriceps stretch Standing quadriceps stretch
Straight leg calf stretch Straight leg calf stretch
Neck stretch
Shoulder stretch
Overhead triceps stretch

My aerobic activity consists of a slight variety based on accessibility. The goal is to achieve at
least 30 minutes of activity each session. For outdoor walks/hikes, 30-45 minutes at an easy to
moderate intensity with a target heart rate of 87-104 beats per minute (50-60% of max), Elliptical
performed at interval training with programming set with a gradual warm up-moderate intensity-
vigorous intensity-moderate intensity-cool down period. Goal for Elliptical workout is a heart
rate between 122-138 beats per minute. Indoor walks can vary based on time and intensity, with
a goal of at least a 30 minute indoor walk at a moderate intensity, adding in more vigorous
intensity activities such as stair climbs, sprints, incline, and adjusting pace.
Muscle strengthening activities are sometimes a challenge, but focusing on specific activities
makes meeting the guidelines easier. Knowing that strengthening can be achieved in a variety of
forms and not just in a gym with weight equipment seem less intimidating. My muscle
strengthening activities focus more on core and body weight exercises and light free weight or
resistance band exercises. Completing these exercises at least two times per week and
challenging my RPE (rating of perceived exertion) to reach 7-10 with each set. Exercises can be
performed to complete as many repetitions as possible in a designated time or complete a
specified number of repetitions and sets.

Core and Body Weight Exercises Free Weight Exercises (1# start weight)
Bicycle crunches Single arm row
Push-ups Dumbbell chest press
Plank Split squat
Squats Seated shoulder press
Chair triceps dips Step ups
Wall sit Seated bicep curls
Lunges Lying triceps curls
Arm circles Seated ball crunch

Resistance Band Exercises (yellow band start resistance)

Lateral walk
Overhead squat
Deadlift
Clamshell
Glute bridge
Low row
Cross body row
Horizontal abduction

**Complete strengthening exercises varying between max repetitions in 30 seconds x2 cycles or

10-15 repetitions x2-3 sets
FITT Prescription - Carl

Weekly Exercise Chart - Carl

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Cardio - Run/Walk Cardio - Cardio -
Aerobic Activity Rest Rest IM Sport
Moderate Class Moderate Vigorous

Rec. Center Core and

Muscle Strengthening Rest Rest Rest Rest Rest
Free Weights Body Weight

Full Body Lower Body Lower Body Lower Body Full Body Lower Body Full Body
Flexibility
Stretch Stretch Stretch Stretch Stretch Stretch Stretch

Carl is currently a junior in college, 5’11” and 180 pounds. He feels he can make changes in his
physical activity, but is without a plan. He states he would like to “bulk up” more before going
to Cancun in the spring. Carl completed several fitness tests, scoring within the fair to average
range, with the exception of his push up test, in which he scored in the poor category. Also,
based on his height and weight, Carl’s BMI is 25.2, placing him just overweight. Based on his
current activity level, scores and goals, his FITT prescription is as follows:
Carl currently walks to and from classes daily, giving him approximately 45 minutes of easy
intensity activity. He also participates in a run/walk class with a 30 minute (vigorous) run
weekly, and intramural sports on Saturdays (moderate to vigorous based on play time). To
further define his aerobic activity to provide him with improved cardiovascular health, Carl
should participate in a variety of cardio activities ranging from moderate to vigorous. Moderate
cardio activity should be monitored by targeting his heart rate at 50-60% of his maximum heart
rate capacity, or 100-120 beats per minute. He can complete this through walking, walk/run,
basketball, tennis, or resources from the rec. center such as elliptical, treadmill, stationary or
recumbent bike. The goal is for at least 30 minutes of moderate activity 3-5 times per week.
Carl can also substitute in vigorous cardio activity 2-3 times also, by targeting his heart rate to
70-80% MHR or 140-160 BPM. These activities can be the same type but increasing the
intensity of the activity, adding in resistance, incline, alternating run/sprints, etc. Carl should also
be sure to use his inhaler for his EIA prior to any vigorous aerobic activity.
Since Carl states he would like to gain more muscle mass before his Cancun trip, strengthening
exercises are recommended. Starting with core and body weight exercises to ease into
strengthening are a good start. Carl should complete this routine both as many repetitions as
possible in a designated time or complete a specified number of repetitions and sets. Since he
has access to the rec center and equipment, it is also recommended he complete free weight and
machine workouts. Changing the weight, time and repetitions as his exercise program
progresses.
Core and Body Weight Exercises Free Weight Exercises (10# start weight)
Bicycle crunches Single arm row
Push-ups Dumbbell chest press
Plank Split squat
Squats Seated shoulder press
Chair triceps dips Step ups
Wall sit Seated bicep curls
Lunges Lying triceps curls
Arm circles Seated ball crunch

Machine circuit (20# start)

Abdominal crunch
Seated row
Leg extension
Upright row
Bicep curl
Lat pull down
Front shoulder raise
Bench press
Tricep push down
Pectoral fly
Leg kicks (abduction and adduction)

**Complete strengthening exercises varying between max repetitions in 30 seconds x2 cycles or

10-15 repetitions x2-3 sets

Lastly, Carl should make sure he is adequately stretching pre and post work outs as needed. For
muscle strengthening, post workout is recommended for muscle cool down. Pre and post
workout for cardio. Stretches should be static in nature and held for 10-20 seconds initially,
gradually increasing stretch and hold to 60 seconds.

Lower Body Stretch: Full Body Stretch:

Sit and reach Sit and reach
Butterfly stretch Butterfly stretch
Hamstring stretch Hamstring stretch
Knee to chest back stretch Knee to chest back stretch
Kneeling hip flexor stretch Kneeling hip flexor stretch
Standing quadriceps stretch Standing quadriceps stretch
Straight leg calf stretch Straight leg calf stretch
Neck stretch
Shoulder stretch
Overhead triceps stretch