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Frequency Intensity Time Type

Moderate - Rebounding &
Aerobic activity Mon, Wed, & Fri 1 hour
vigorous treadmill
Resistance
Muscle Moderate –
Tue, Thu, & Sat 10 sets of 20 reps bands,
strengthening vigorous
weighted vest
15 secs per
Static &
stretch – before
Flexibility Mon - Sat Light dynamic
and after
stretch
workouts
Self-Prescription: FITT Principles

For my exercise prescription, I will alternate aerobic activities and muscle-strengthening

every other day. I will also do flexibility training all six days before and after my workouts. On

Mondays, Wednesdays, and Fridays, I will begin with light static and dynamic stretching,

consisting of shoulder stretches, hamstring stretches, leg swings, and arm circles (UW Health,

2016). I will hold each one for 15 seconds. Next, I will do vigorous rebound exercises, which are

done on a mini-trampoline. I have a video that has different aerobic workouts that is 30 minutes

long. After I am done with the rebounding training, I will walk at a moderate pace on my

treadmill for 30 minutes. Once I am done walking, I will do the same static and dynamic

stretching and hold each stretch for 15 seconds. On Tuesdays, Thursdays, and Saturdays, I will

start with shoulder stretches, side bends, hamstring stretches, lunges, and arm circles, holding

each one for 15 seconds. Then I will put on my 30 lb. weighted vest and do various exercises.

These include squats, deadlifts, hip bridge abductions, pistol squats, bicep curls, pushups, and leg

curls. I will do each exercise using different strength resistance bands; each will consist of 10

sets of 20 reps. After I completed all sets, I will repeat the static and dynamic stretching that I did

initially, holding each stretch for 15 seconds.

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Carl’s Prescription: FITT Principles

Tuesday Wednesday Thursday Friday Saturday Sunday

Aerobic PE Class - Indoor Treadmill Intramural Treadmill

basketball
activity run cycling walk sports run
Muscle Upper body
Upper body Legs
strength & legs
Warm-up/ Warm-up/ Warm-up/ Warm-up/ Warm-up/ Warm-up/
Flexibility
cool down cool down cool down cool down cool down cool down

Carl, my first suggestion to you would be to purchase a bicycle to get to class faster, and

you do not have to worry about hiking across campus to go to the rec center. Based on your

medical history, physical assessment, and the Physical Activity Guidelines, I have made the

following exercise prescription. Mondays will be your rest day. Before and after you complete

any physical activity, you will do some flexibility training to stretch out your muscles. These

stretches are lunges, cross-over, quad stretches, and seat stretches. You will hold each stretch for

5 seconds and repeat five times (American Academy of Orthopaedic Surgeons, n.d.). On

Tuesdays, you will run for 30 minutes in your PE class, and you will work on your upper body

muscles. You will start with pull-ups, doing 4 sets to failure with a 30-second rest between each

set. Next, you will do reverse butterflies and then deadlifts, each with 4 sets to failure. On

Wednesday, you will play basketball on the court for 30 minutes; you may play alone or with

friends. On Thursday, you will do 30 minutes of indoor cycling on a stationary bike and then

work on your leg muscles. First, you will do 5 sets of 5 reps barbell squats with a 50lb barbell.

Then you will do 5 sets of 5 reps hamstring curls with 30lb resistance bands. Finally, you will do

5 sets of 5 reps barbell hip thrusts with a 25lb barbell. On Friday, you will walk at a steady pace

for 30 minutes on a treadmill. Before your intramural game on Saturday, you will work out your
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upper body and legs. You will do 2 sets until failure on pull-ups and deadlifts, along with 3 sets

of 4 reps hamstring curls with 30lb resistance bands. On Sunday, you will run on the treadmill

for 30 minutes.

References

American Academy of Orthopaedic Surgeons. (n.d.). Flexibility exercises for young athletes.

https://orthoinfo.aaos.org/en/staying-healthy/flexibility-exercises-for-young-athletes/

UW Health. (2016, March 15). Dynamic stretching versus static stretching. UW School of

Medicine and Public Health. https://www.uwhealth.org/news/dynamic-stretching-versus-

static-stretching