Exercise Prescription using FITT Principles

Client: JUSTIN
What frequency do you suggest?
Cardiovascular activity
5 to 6 days per week

Muscular strength and

endurance
2 non-consecutive days per
week

Flexibility
1 to 2 days per week

What intensity do you suggest?

Cardiovascular activity
40% to 60% of VO2Max

Muscular strength and

endurance
Moderate intensity
6 to 10 RMs

Flexibility
Low to moderate intensity

What time do you suggest?

Cardiovascular activity
60 to 90 minutes in short
bouts of 10 to 20 minutes

Muscular strength and

endurance
2 sets of 10 reps initially,
moving to 4 sets of 20 reps
after a few weeks.

Flexibility
Holds should be no more
than 10 seconds; 15 to 30
minutes total per week.

What type of activity do you suggest?

Cardiovascular activity
Brisk walking, cycling, or
swimming

Muscular strength and

endurance
Dumbbell bicep curls
Push-ups
Resistance banks
Leg curls
Chest press
Abdominal curls

Flexibility
Quadruped exercise
Trunk Flexion
Mad Cat Stretch
Core Stability Stretches

Client: JENNIFER
What frequency do you suggest?
Cardiovascular activity
5 days per week

Muscular strength and

endurance
2 to 3 non-consecutive
days per week

Flexibility
1 to 2 days per week

What intensity do you suggest?

Cardiovascular activity
Moderate to vigorous
intensity (monitor blood
pressure and HR);
50% to 70% of VO2Max

Muscular strength and

endurance
Moderate intensity
5 to 9 RMs

Flexibility
Low to moderate intensity

What time do you suggest?

Cardiovascular activity
30 to 60 minutes

Muscular strength and

endurance
30 minutes per session

Flexibility
30 to 60 minutes

What type of activity do you suggest?

Cardiovascular activity
Swimming, brisk walking,
bicycling, cross trainer or
elliptical machine

Muscular strength and

endurance
Dumbbell bicep curls
Abdominal curls
Push-ups
Resistance Bands
Balance Ball

Flexibility
Yoga
Roman Chair
Quadruped exercise
Sit and Reach

Client: CARL
What frequency do you suggest?
Cardiovascular activity
5 to 6 days per week

Muscular strength and

endurance
2 to 3 non-consecutive
days per week

Flexibility
3 days per week

What intensity do you suggest?

Cardiovascular activity
Moderate intensity;
Vigorous intensity
(depending on shortness of
breath) at least 1 to 2 days
per week.

Muscular strength and

endurance
Low to moderate
resistance; 20 to 30 reps
per set

Flexibility
Moderate intensity

What time do you suggest?

Cardiovascular activity
30 to 60 minutes; short
bouts of 15 minutes; rest as
needed

Muscular strength and

endurance
3 to 5 exercise types per
session; 2 to 4 sets per
exercise

Flexibility
15 to 30 minutes per
session

What type of activity do you suggest?

Cardiovascular activity
Walking, swimming,
intramural sports, cycling

Muscular strength and

endurance
Pull-ups
Push-ups
Abdominal curls
Bench press
Dumbbell exercises
Resistance bands

Flexibility
Stretching
Tai Chi
Yoga

Client: SALLY
What frequency do you suggest?
Cardiovascular activity
5 days per week

Muscular strength and

endurance
2 non-consecutive days per
week

Flexibility
1 to 2 days per week

What intensity do you suggest?

Cardiovascular activity
Moderate intensity
40% to 60% of VO2Max

Muscular strength and

endurance
60% to 80% of 1RM
3 sets of 12 reps

Flexibility
Light to moderate intensity

What time do you suggest?

Cardiovascular activity
150 minutes in short bouts
of 10 to 20 minutes; up to
300 minutes per week is
encouraged

Muscular strength and

endurance
8 to 10 multi-joint exercises
per session (15 to 20
minutes)

Flexibility
15 to 30 minutes per week;
1 to 2 exercise types each
session

What type of activity do you suggest?

Cardiovascular activity
Walking, swimming, and
gardening

Muscular strength and

endurance
Resistance bands
Dumbbell exercises
Medicine ball

Flexibility
Basic Yoga
Quadruped Exercise
Core Stability Stretches

Howley, E. T., & Thompson, D. L. (2012). Fitness Professional's Handbook, 6th Edition. Knoxville:
University of Tennessee. Retrieved from
https://kaplan.vitalsource.com/#/books/9781450471077/