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FITT Prescription

Jezalyn L. Mallet

Greensburg, Pennsylvania

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

Professor Mark Maule, MS, Master Trainer, Elite Trainer, SET, SSF, SSC, YFT, SSN, CFT

May 3, 2022
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It is essential to understand the FITT principle. If we can understand those simple four

principles, it can help us create programs for people of all ages, strengths, and endurance

capacities, so they can reach their own goals.

Self Assessment

F I T T
Aerobic 7 times per week Moderate to 20-30 minutes of Walking,
Vigorous 5x per moderate to Stairmaster,
week and light Vigorous- Skateboarding,
2x per week intensity and 30- Row Machine,
45 minutes Light Racquet Ball ,
intensity Basketball
Muscular 5 times per week Moderate to 60 to 120 Lifting weights,
Strength & Vigorous minutes Functional
Endurance Strength training
Flexibility 7 times per week Light to 15 – 20 minutes Static, Dynamic,
Before each moderate Functional
training session
on weight days
and before bed
on other says

I chose the above program for myself based on my own personal goals and the time that I

can put into my training sessions. Aerobic I have listed as seven times a week due to my

sedentary lifestyle (from sitting in a desk job 8 hours a day and not doing much else.) I find it is

essential to get my daily 10k steps in. I have many goals about growing my muscle and strength,

so I have programmed my workouts for five days a week with two rest days. Flexibility has also

been programmed to be done seven days a week because, in my opinion, it is a massive factor in

improving health, exercise performance, and preventing injury.

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Client Assessment - Carl

F I T T
Aerobic 5 times per week Moderate to 20-30 minutes of Walking,
Vigorous 5x per light to moderate Running, Any of
week intramural sports
Muscular 3 times per week Moderate to 45 to 60 minutes Lifting weights,
Strength & Vigorous Functional
Endurance Strength training
Flexibility 5 times per week Light to 10 - 15 minutes Static, Dynamic,
before moderate
weightlifting
sessions or
intramural sports

For Carl’s programming, I chose to have him start with something that may push him but

can fit into his schedule; for example, I have strength training programmed three times a week

since Carl takes part in intramural sports 1 to 2 times per week. Weightlifting three times a week

is a small enough amount to fit into his schedule and frequent enough to help him see changes.

Strength training is imperative for fat loss, strength gains, and bone-density improvements

(Dunn-Lewis et al., 2016). I included aerobic movement five times a week due to Carl’s

sedentary lifestyle. I would also recommend that Carl gets a minimum of 10K steps a day to

help with the extra calorie burn, improved health, and mental state. Lastly, I chose flexibility

to be done at least five times a week, before his three weightlifting sessions and before the

two days he does intramural sports. Stretching will help with overall fitness performance and

can help decrease the risk of injury.

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References

Dunn-Lewis, C.; & Kraemer, W. (2016). The basics of starting and progressing a strength-

training program Retrieved on May 15, 2022, from: https://www.acefitness.org/education-

and-resources/professional/expert-articles/5047/strength-training-workout-for-beginners