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Example Fitness Programs: Utilizing the FITT and PROS Principles

Anja Higashibaba

Purdue University Global

EF310: Current Trends in Exercise and Fitness- Aging Well Across the Life Span

Dr. Jan Saeger

March 30, 2021

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Introduction to PROS/FITT Fitness Programs

A structured, personalized fitness program can be helpful for mothers during the

postpartum period, Research shows that exercise reduces fatigue and increases vigor Improves

mood states and mental acuity, improves fitness, promotes return to pre-pregnancy weight,

decreases the risk for developing future chronic health conditions, provides important mom time

and social interactions (Roy, 2014). A common fitness program model utilized by most fitness

and sports medicine professionals is the FITT model. This model can be used appropriately with

postpartum mothers as well after getting clearance from their physician. The FITT principles are

frequency (F)- the amount of times exercise will take place weekly, intensity (I)- the actual

intensity of the activity (e.g. moderate intensity), type (T) of activity (walking, running, etc.), and

the amount of time (T) spent in each session and total time per week. The PROS fitness

principles stand for progression (gradual increase in difficulty), regularity, overload (going over

comfortability of client without injury) and specificity (targeting specific areas in the body). This

paper will discuss a detailed fitness program for case study, Anna. Anna is was relatively active

before and during her pregnancy. Anna enjoyed running, walking and yoga as forms of physical

activities. Anna is in her 7 week of postpartum and has started to feel fatigued and low-energy

since starting new motherhood.

Anna’s Fitness Program (FITT)

Sunday Monday Tuesday Wednesda Thursday Friday Saturday
y
Aerobic Walk Run Walk Run
Activity - 30 min. - 20 min. - 30 min. -20 min.
- 1 mi. - 1 mi - 1 mi. - 1 mi
- 3-minute - 3-minute
PROS: walk/run PROS: walk/run
gradual intervals gradual intervals
increase increase
to 2 mi @ PROS: to 2 mi @ PROS:
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45 min -gradual 45 min -gradual

increase to increase to
2 mi @ 25 2 mi @ 25
min min

Muscle Yoga Yoga

Strengthening - -Vinyasa
Postnatal/pelvic -30 min.
floor -strength
-30 min. based
-strength based
PROS: 45-
PROS: 45-60 60 min.
min.

Flexibility Stretch Stretch Stretch Yoga Stretch

-10 min. -5 min. -10 min. -deep stretch -5 min.
(before run) -60 min. (before run)
-20 min. -20 min.
(cool down) (cool down)

Anna should engage in low-intensity activity and gradually increase intensity over time.

For aerobic activity Anna can engage 4 times a week in aerobic exercise (Frequency). She can

run (moderate-intensity) 2 times a week and walk (low-intensity) 2 times a week (Intensity).

Both runs will be about 20 minutes each with 3-minute run/walk intervals and each walk will be

30 minutes in length (Time). As stated previously, the aerobic activity types will be walking and

running (Type).

For muscle-strengthening activities, Anna can partake in 1 (Frequency) full body

strength-based yoga (such as intermediate vinyasa flow) session and can target all major muscle

groups of the body including legs, biceps, triceps, shoulders and back. The other strength-based

session can be either pelvic floor or a postnatal yoga session (Type) of 30 minutes (Time) of low
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to moderate-intensity per week (Intensity). These will be located through finding free yoga

classes on YouTube such as “Yoga with Adrienne” (Yoga with Adrienne, n.d.).

Lastly, flexibility activities will be incorporated throughout the week separated into 7

units (Frequency): A 60- minute deep-stretch yoga session 1 time a week. Not mandatory but,

this session can be postnatal-focused and incorporate some postpartum spiritual wellness healing

within the session. 5-minute stretches before runs and 20-minute stretches after the 2 runs (50

minutes in total). Lastly, 10-minute stretches after each walk (20 minutes in total). This totals

around 130 minutes of stretching per week (Time). Deep stretch yoga and traditional running

stretches will be stretching types (Type). Stretches will be relatively standard (low to moderate

intensity) except the deep-stretch yoga session which will offer a high intensity stretch

(Intensity).

Conclusion

As seen in Anna’s fitness program, following the FITT and PROS principles are an

effective way to produce well-rounded fitness programs designed with realistic activities targeted

to meet client’s fitness levels and goals. FITT and PROS are easy to remember and offer a

systematic approach to starting and maintaining a fitness programs. With these principles as a

guide, fitness programs can also be adjusted and changed to meet more challenging or realistic

fitness goals.
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References

American College of Sports Medicine. (n.d.). The New ACSM FITT Recommendations for

Hypertension (adapted from 6, 9). American College of Sports Medicine.

Roy, Brad A. Ph.D., FACSM, FACHE Postpartum Exercise, ACSM's Health & Fitness Journal:

November/December 2014 - Volume 18 - Issue 6 - p 3-4

doi: 10.1249/FIT.0000000000000071

Weaver, G. (n.d.). Musculoskeletal Strength and Conditioning . Houston; American College of

Sports Medicine.