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Introduction

Physical activity and exercise offer so many health benefits for one’s body, from

reducing the risk of chronic diseases, improving mental health, strengthening bones and muscles,

to maintaining a healthy weight. However, in order to maximize the health benefits and one’s

fitness results, it is important to design an effective exercise plan to help an individual reach their

fullest potential. A helpful guide and method of structuring an effective and efficient plan is the

FITT principle. The acronym FITT stands for frequency, intensity, time, and type of exercise

(Kester, 2020). By implementing the FITT principle, an individual can manipulate and change

either one or more components to keep challenging one’s body, prevent boredom, avoid

plateauing, and maximize health benefits (Waehner, 2020). Through designing a fitness plan

using the principles of frequency, intensity, time, and type, an individual can determine how

often they want to exercise, how intense they want to make the workout, how long they want

each session to last, and what type of exercise they want to do. In this assignment, a FITT

prescription will be made for myself as well as for the client Carl based on our current level of

fitness as well as our fitness goals.

Client Assessment FITT Prescription (Carl)

Carl is a twenty-one-year-old Junior in college who is not concerned with his health at

the moment and is satisfied with his fitness level. He currently has Exercised Induced Asthma

(EIA) but has been cleared by his doctor to exercise as long as he uses his inhaler. Some of

Carl’s fitness goals include gaining more upper body strength and muscles in his arms before his

trip to Cancun and participating more in his intramural sports team. Carl recently underwent

some fitness tests to determine where he stands compared to other adults his age. With a height

of 5’11” and a weight of 180 pounds, Carl has a BMI of 25.2, making him slightly overweight
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(“BMI calculator,” n.d.). Next, Carl ran 1.6 miles in the 12 Minute Run Test, giving him an

“average” score (“12 minute run,” n.d.). For Carl’s muscular strength, Carl received a “fair”

rating when completing the YMCA Bench Press Test and a “poor” rating when completing the

Push-Up Test (“Push up test,” n.d.). Lastly, Carl received an “average” rating for his flexibility

test (“Sit and reach,” n.d.).

Frequency Intensity Time Type

Walking to and from classes

(moderate pace)

Moderate intensity: 50-70% of

40 -60 minutes of moderate
maximum heart rate
Running in his P.E. class
intensity 3x/week
Aerobic 5 times per week (vigorous pace)

Vigorous intensity: 70-80% of Playing intramural sports: Soccer/

30 minutes of vigorous intensity
maximum heart rate flag football/ basketball/tennis
2x/week
(both moderate and vigorous

pace)

High resistance/intensity (70- Body weight exercises (pushups,

Muscle-
90% max strength): 45-60 minutes; the time it takes to pullups, dips, sit-ups); weight

Strengthenin 3 times per week heavier weights and resistance complete 3-5 sets of 8-12 machines, free weights, bench

with low repetitions (3-5 sets of repetitions for upper body muscles press, medicine ball, resistance
g
8-12 repetitions) bands

Low Resistance/Intensity (60- Body weight exercises (lunges,

30-45 minutes; the time it takes to
Muscular 70% of max strength): leg lifts, squats, calf raises);
1 time per week complete 3 sets of 12-20 repetitions
Endurance Low weights with more Weight machines, free weights,
for lower body muscles
repetitions (12-20 reps) x 3 Sets medicine ball, resistance bands

Flexibility Warm up and Cool Maintain an intensity that is Warm up and Cool Down: Hold Static and dynamic stretches that

Down: Stretch before uncomfortable and some tension for 15 seconds per stretch with 3 target major muscle groups (ex:

and after each exercise but no pain repetitions for each muscle group butterfly stretch, hamstring

session stretch, arm stretch, toe touches)

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Stretching for Improvement:

Stretching for Hold for 30-45 seconds per stretch

improvement: Stretch with 3 repetitions for each muscle

daily to improve group

flexibility

Total time of 10 minutes

Carl desires to maintain his current fitness level while also bulking up and gaining more

strength in his upper body. Based on Carl’s fitness goals and current level of fitness, he should

incorporate aerobic activity five days per week. Because Carl is still a college student and

already has to walk long distances, his walks to and from classes can count as his “moderate”

aerobic activity. Furthermore, Carl should incorporate at least two days per week (one day being

his 30 minute run in P.E. class) of vigorous aerobic activity, such as running or playing his

intramural sports with his friends. The duration of the vigorous aerobic activity should last for at

least 30 minutes. Next, because Carl would like to bulk up his upper body and based on his

“poor” and “fair” fitness tests results, his prescription includes intense muscle strengthening,

specifically for the upper body muscles, such as the chest, back, arms, and shoulders, three times

a week with high resistance and intensity. On days where Carl does not have time to go to the

gym, Carl can focus on bodyweight exercises, such as push-ups, pullups, and dips, as well as

using free weights or resistance bands, which all can easily be done in his dorm room. On days

where he does have the time to walk to the gym, Carl can utilize the weight machines, heavier

barbells, and weight bars to further work on his upper body strength. Because Carl is more

focused on his upper body but would also like to maintain his current level of fitness, his
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prescription includes muscle-strengthening exercises focusing on his upper body three days per

week and muscular endurance exercises focusing on his lower body one day per week. Lastly, in

order to help improve and maintain his flexibility. Carl’s prescription includes daily stretching as

well as stretching before and after his workout sessions. His stretching can include both static

and dynamic stretches that target major muscle groups and should be held at a point of

discomfort but not past the point of pain. A few example stretches could be the butterfly stretch,

hamstring stretches, calf stretches and toe touches. A sample of what Carl’s week can look like

incorporating his FITT prescription can be found below.

Sample Weekly Workout (Carl)

Aerobic Activity Muscular Strength Muscular Endurance Flexibility Total Time

45 minutes of upper body (12

45 minutes walking to class repetitions of pullups, pushups, Warm up and cool

Monday 100 minutes
(moderate intensity) bicep curls, triceps curls for 3 sets) down (10 minutes)

(bodyweight/resistance/dumbbells)

45 minutes of lower body (3

45 minutes walking to class sets of lunges, wall squats, Warm up and cool
Tuesday 100 minutes
(moderate intensity) planks, calf raises for 12 down (10 minutes)

repetitions)

45 minutes walking to class

(moderate intensity)
Warm up and cool
Wednesday 85 minutes
down (10 minutes)
30 minute running in P.E.

class (vigorous intensity)

Thursday 45 minutes walking to class 45 minutes of upper body (12 Warm up and cool 100 minutes

(moderate intensity) repetitions of pullups, pushups,

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bicep curls, triceps curls for 3 sets)

down (10 minutes)
(bodyweight/resistance/dumbbells)

45 minutes walking to class Warm up and cool

Friday 55 minutes
(moderate intensity) down (10 minutes)

45 minutes of upper body, 3 sets

30-45 minutes playing of 12 repetitions of deadlifts,

Warm up and cool
Saturday intramural sports (soccer, weight machines, and chin-ups 100 minutes
down (10 minutes)
basketball, tennis) (weight machines, weight bars,

etc.)

Active Rest Day

Sunday
Stretch: Static and Dynamic for 10 minutes (butterfly stretch, toe touch, calf stretch, hamstring stretch, arm stretch)

Conclusion

As demonstrated above, the FITT principle can be utilized and individualized for each

individual based on their own fitness level, risk level, and fitness goals. By changing one or more

components of either frequency, intensity, time, or type, an exercise plan can be uniquely

tailored to addressing one’s fitness desires and goals as well as designed to fit one’s lifestyle. In

the case of Carl, because he is a college student living on campus, a lot of his workout sessions

revolved around his access to the gym, his current hobbies, his mode of getting to and from his

classes, and his fitness goals of bulking up for his spring vacation. In my case, my FITT plan

revolved around my already active lifestyle and my desire to maintain my aerobic fitness and

flexibility while simultaneously improving my muscular strength and endurance. By utilizing the

FITT principles to design a well-tailored and effective plan for ourselves, Carl and I are able to

maximize and gain all of the health benefits that exercise has to offer.
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References

BMI calculator. (n.d.). Exercise Prescription on Internet.

http://www.exrx.net/Calculators/BMI.html

Kester, S. (2020, May 15). About the fitt principle. Healthline Media.

https://www.healthline.com/health/fitt-principle#frequency

Mayo Clinic Staff. (2021, June 17). Exercise intensity: How to measure it. Mayo Foundation for

Medical Education and Research. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-

depth/exercise-intensity/art-20046887

Push up test. (n.d.). Exercise Prescription on Internet.

http://www.exrx.net/Calculators/PushUps.html

Sit and reach flexibility test. (n.d.). Exercise Prescription on Internet.

http://www.exrx.net/Calculators/SitReach.html

Tipane, J. (2020, May 28). What muscle groups are best to work out together? Healthline Media.

https://www.healthline.com/health/exercise-fitness/muscle-groups-to-workout-together

12 minute run. (n.d.). Exercise Prescription on Internet. https://exrx.net/Calculators/MinuteRun

Waehner, P. (2020, February 20). The f.i.t.t principle for an effective workout: Change these

elements to achieve new fitness goals. VeryWell Fit. https://www.verywellfit.com/f-i-t-t-

principle-what-you-need-for-great-workouts-1231593
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