Capstone

Exercise Prescription using FITT Principles
Client: JUSTIN (13 years old)

What frequency do you suggest?
Cardiovascular activity
6 days per week
Muscular strength and

endurance
3 days per week
Flexibility
6 days per week
What intensity do you suggest?

Moderate-vigorous

endurance
Moderate-vigorous
Flexibility
Moderate
What time do you suggest?

10 minute bouts totaling 40
minutes per day

endurance
10 minute bouts totaling 40
minutes per day
Flexibility
10 minutes
What type of activity do you suggest?

Jog/Walk 1-2 miles
Jumping jacks 10 seconds
on 10 off for 2 minutes
Biking 1-2 miles
Jump rope 10 seconds on
10 off for 2 minutes
Burpees 2x5 reps twice
Mountain climbers 2x10
reps twice

endurance
Push-ups 2x10
Crunches 2x15
Squats 2x15 body weight
Lunges 2x15 body weight
Curls 2x10 10 lbs.
Rows 2x10 10 lbs.
Shoulder presses on
stability ball 2x10 5lbs
Plank 10 seconds x 2
Triceps Extension in Lunge
2x10 5 lbs.
Flexibility
Hamstring stretch 2x15
second hold
Quad stretch 2x15 second
hold
Calf stretch 2x 15 second
hold
Cat-Camel stretch 2x10
second hold
Piriformis stretch 2x15
second hold
Arm stretch 2x15 second
hold
Client: JENNIFER (35 years old)

5 days per week

endurance
2 days per week
Flexibility
5 days per week

Moderate intensity

endurance
Moderate intensity
Flexibility
Moderate intensity

30 minutes

endurance
30 minutes
Flexibility
10 minutes

Walking 10 minute bouts up
to 30 minutes.
Biking 20 minutes

endurance
Incline push-ups off of step
2x10 reps
Triceps dips off of step
2x10 reps
Biceps curls with milk jug
2x10 reps
Shoulder Presses on one
leg 5lbs 2x10 reps
Standing Rows medium
resistance band 2x10 reps
Plank hold 3x10 seconds
Crunches 2x20 reps
Supermans 1x15 reps
Squats 10 lbs. 2x15 reps
Flexibility
Sitting hamstring single leg
hamstring stretch 2x30
seconds
Piriformis stretch 2x30
seconds
Ear to shoulder stretch
2x30 seconds
Standing hip lean stretch
2x30 seconds
Quad stretch 2x20 seconds
Calf stretch 2x20 seconds
Lunges 8 lbs. 2x15 reps

Standing bent leg lift 2x15
4 way hip exercises 2lb
2x15
Client: CARL (21 years old)

6 days per week

endurance
3 days per week
Flexibility
6 days per week

Moderate for 50 minutes
Vigorous for 30 minutes

endurance
Moderate-vigorous
Flexibility
Moderate

50 minutes
30 minutes

endurance
50 minutes
Flexibility
10 minutes

Jogging 30 minutes
Basketball court ladders 2

endurance
Bench press 35 lbs. 3x10
Biceps curls 15 lbs. 3x10
Flexibility
Hamstring stretch: 2x30
seconds
times
Jump Rope 1 minute on 30
seconds off 5 minutes total
Burpees 10 reps
Triceps press 12 lbs. 3x10

Military press on stability
ball 10 lbs. 3x10 lbs.
Bent Rows 25 lbs. 3x10
Push-ups 3x10 reps
Assisted Pull-ups 10 reps
Squats 25 lbs. 3x10 reps
Lunges 20 lbs. 3x10 reps
Jump tucks 3x15
Leg Press 50 lbs. 3x10
Calf Raises 20 lbs. 3x10
Plank 2x30 seconds
Sit-ups 2x30
Plank Obliques 2x15
Quad stretch: 2x30

seconds
Calf stretch: 2x30
Piriformis: 2x30
Cat-Camel: 2x20 stretch
Arm stretch: 2x30 seconds
Client: SALLY (65 years old)

3 times per week

endurance
2 times per week
Flexibility
5 times per week

Moderate RPE 10-11

endurance
Moderate RPE 10-11
Flexibility
Moderate RPE 12-13

30 minutes with bouts of 10
minutes to begin

endurance
30 minutes per session
10 minute bouts to begin
Flexibility
10 minutes per day

Walking
Water aerobics

endurance
Sit to stand 2x10 bid
Arm curl 5 lb. or medium
resistance band 2x10 bid
Standing scapular rows
resistance band light-med
resistance 2x10 reps.
Standing 4 way hip
exercise 2x10 reps
Shoulder press 5lb 2x10
reps
Standing wall push-up 2x10
Mini-squats 2x10 reps
Standing bent leg lifts 2x10
reps
Flexibility
Chair sit and reach
2x30sec bid
Standing calf stretch 2x30
sec
Corner stretch 2x30 sec
Shoulder shrugs 10-15
reps 3 times per day
Ear to shoulder stretch
2x30 sec
Exercise Prescription using PROS Principles
Client: JUSTIN (13 years old)

Explain how you will utilize the principle of progression for each component of fitness in
your exercise prescription.
Walk/Jog increase to
jogging 1 mile
Jumping Jacks increase to
30 seconds on 5 off for 3
minutes
Jump Rope increase to 30
seconds on 5 off for 3
minutes.

endurance
Push-ups 2x15 reps
Crunches 2x20 reps
Squats 3x10 reps 10lbs
Lunges 3x10 reps 10lbs
Curls 3x10 12 lbs.
Rows 3x10 15 lbs.
Shoulder Presses on Stab
ball 3x10 7 lbs.
Flexibility
Hamstring stretch 2x25
second hold
Quad stretch 2x25 second
stretch
Calf stretch 2x25 second
stretch
Cat-Camel stretch 2x15
second hold
Biking increase to 3 miles

Burpees 2x10 twice
Mountain Climbers 2x15
twice
Plank 20 seconds x2
Triceps Extension in Lunge
3x10 8 lbs.
Piriformis 2x25 second

stretch
Arm stretch 2x25 second
hold
Explain how you will utilize the principle of regularity for each component of fitness in
Jogging MWF
Biking TTHS
Jumping Jacks MWF
Jump Rope TTHS
Burpees MWF
Mountain Climbers TTHS

endurance
Push-ups, Curls, Rows,
Shoulder Presses, Triceps
Extension in Lunge MWF
Squats, Lunges, Plank and
Crunches TTHS
Flexibility
Daily before and after each
workout.
Explain how you will utilize the overload principle for each component of fitness in your
exercise prescription.
Walk/Jog increases to
jogging and decreasing
time for the mile.
Biking from flat surface to
hills.
Jumping Jacks increase
reps performed during each
bout.
Jump Rope increase reps
performed during each
bout.
Burpees add a jump at the
top of each rep.
Mountain Climbers increase
speed.

endurance
Increase reps with curls,
rows, shoulder presses,
triceps extensions, squats
and lunges by 2-5 reps per
session. Increase depth of
push-up and reps (2-5)
performed every other
session. Increase plank
time by 5 seconds each
session. Increase crunch
reps by 5 each session.
Flexibility
Increase time of stretch by
5 seconds every other day.
Explain how you the specificity principle applies to each component of fitness in your

endurance
Jogging increases stamina
Push-ups increase upper
required for football
body strength for pushing
activities.
off the other team in
Biking increase CV health
football.
and leg strength.
Rows increase back
Burpees increase CV
strength, providing more
stamina, upper body and
power to push the other
core strength, as well as
team back.
explosiveness.
Shoulder Presses, Curls
Jump Rope increases
and Triceps extensions
agility and CV health.
increase arm strength
Jumping Jacks increase CV required to throw and catch
stamina.
the football.
Mountain Climbers increase Squats and lunges
speed, as well as training
increase lower body power
for the line in football.
required for the line in
football.
Crunches and plank
increase core strength
which provides the stability
needed to push off the
other team.
Flexibility
Hamstring, Quad and Calf
flexibility decrease injury
tendencies, as well as
provide more
explosiveness.
Piriformis, Hamstring
stretches keep the lower
back strong and stable.
Cat-Camel stretches
maintain the strength and
health of the spine.
Arm stretches prevent
injury as he is throwing and
defending the football.
Client: JENNIFER (35 years old)

Walking briskly 30 minutes
Biking 3-5 miles

endurance
Incline push-ups off step:
3x10 reps
Triceps dips off step:
3x10 reps
Biceps Curls 8 lbs.
3x10 reps
Shoulder presses: 5 lbs.
3x10 reps
Standing Rows med
resistance: 3x10 reps
Plank hold: 2x30 seconds
Crunches: 3x20 reps with
bicycles
Supermans: 2x10 reps
Squats: 15 lbs. 3x12 reps
Lunges: 10 lbs. 3x12 reps
Standing bent leg lift: 3x10
reps with 2 lbs. ankle
weight
4 way hip exercise: 2 lb.
3x15 reps
Flexibility
Deepen each stretch by
to .
Walking MWF
Biking TTHS

endurance
MW: Incline Push-ups,
squats, Plank, Shoulder
presses, supermans, 4 way
hip.
TTH: Biceps curl, Triceps
dips, Rows, Crunches,
Flexibility
Stretching before and after
each session of exercise.
Standing Bent Leg Lift

Walking increase speed
and distance by 2 minutes
each session.
Biking increase distance
by .25 miles every week.

endurance
Incline Push-up: One step
down after 2 sessions.
Triceps Dip: increase reps
by 2 each session.
Biceps curls: increase reps
by 2 each session
Shoulder Presses: increase
reps by 2 each session
Standing rows: increase
reps by 2 each session
Plank: increase hold time
by 5 seconds each session
Crunches: increase reps by
5 each session
Supermans: increase reps
by 1 each session
Squats: increase reps by 3
each session and weight by
1 lb. after 2 sessions
Lunges: increase reps by 3
each session and weight by
1 lb. after 2 sessions.
Standing bent leg raises:
increase reps by 2 each
session.
4 way hip: increase reps by
2 each session.
Flexibility
Increase time of stretching
by 5 seconds each day,
deepening the stretch by
to 1/2.

endurance
Flexibility
Walking is something she

enjoys and will enable her
to increase her CV health
and decrease blood
pressure.
Biking will increase lower
body strength and allow her
to increase her CV health
with her children.
Performing push-ups and

triceps dips off the step is a
way that she can
strengthen her upper body
with minimal investment.
Core stability will allow her
to perform ADLs more
efficiently, giving her more
time with her boys. Lower
body strength increases her
ability to climb stairs, walk
and play with her children.
Hamstring, piriformis
stretching are necessary to
maintain lower back health.
Hip stretches and calf
stretches help maintain
knee and foot health as she
is walking and biking.
Client: CARL (21 years old)

1 minute jog/30 second
sprint intervals 20 minutes
Basketball ladders 5
Jump rope 5 minutes
straight
Jogging 3 miles
Burpees 10 repsx2

endurance
Bench Press: 40 lbs. 3x10
Biceps Curls: 20 lbs. 3x10
Triceps Press: 15 lbs. 3x10
Military Press: 15 lbs. 3x10
Bent Rows: 35 lbs. 3x10
Push-ups: 3x20
Pull-ups: 10 non assisted
Squats: 35 lbs. 3x10
Lunges: 30 lbs. 3x10
Jump Tucks: 3x25
Leg Press: 60 lbs. 3x10
Calf Raises 25 lbs. 3x15
Plank 2x1 minute hold
Sit ups: 3x30
Plank Obliques: 2x25
Flexibility
Increase hold time to 3x15
seconds on each stretch,
deepening stretch by to
.
Jogging 3 miles, Burpees,
Ladders MWF
Jog/Sprint intervals, Jump
Rope TTHS

endurance
MWF: Bench Press, Biceps
Curls, Triceps Presses,
Military Press, Rows, Pushups, Plank
TTHS: Squats, Lunges,
Jump Tucks, Leg Press,
Calf Raises, Sit-ups, Plank
Obliques
Flexibility
Daily stretching before and
after each session.
endurance
Jogging decrease time for 3 Bench Press: increase
miles
weight by 2.5 pounds and
Burpees: increase 2 reps
reps by 3 every other
every 2 sessions
session
Ladders: increase 1 ladder
Biceps curl: increase by 2.5
every week.
pounds every other session
Jog/sprint intervals:
Triceps Press: increase by
increase interval minutes by 1 pound every other
1 every week
session
Jump Rope: increase 30
Military Press: increase by
seconds every week.
2.5 pounds every other
session
Bent Rows: increase by 2.5
pounds every other session
Push-ups: increase by 3
reps per set every other
session
Pull-ups: decrease assist
every session and increase
unassisted pull-up by 1
every other session.
Squats: increase by 5 lbs.
every other session
Lunges: increase by 2.5
Flexibility
Increase time and depth of
stretch every session.
lbs. every other session

Jump Tucks: increase 3
reps per set every other
session
Leg Press: increase by 5
lbs. every other session
Calf Raises: increase by
2.5 pounds every other
session
Plank: increase by 5
seconds every session
Sit-ups: increase by 5 reps
per set every other session
Plank Obliques: increase
by 5 reps per set every
session
Jogging/Sprinting increase
CV health and stamina, as
well as improving breathing
techniques for EIA.
Jump rope increases
endurance for sports
specific activities, such as
flag football.
Ladders increase speed
and power.
Burpees increase upper
body strength and
explosive power.

endurance
Upper body strengthening
exercises will achieve the
goal of increasing the bulk
in his upper body, as well
as provide improved
performance in football and
other intramural activities.
Lower body strength
provides power for running,
football and other sports.
Core strengthening
exercises allow him to
maintain balance and
improves skill level in all
activities.
Flexibility
Increased flexibility in the
hamstrings, calves and
quads create more power
and explosiveness in
jumping and running
activities. Maintaining
flexibility in his back
improves posture and
protects the lower back
during impact activities.
Client: SALLY (65 years old)

endurance
Increase 10 minute walking After 2 weeks, increase
bouts by 2 minutes each
sets:
week.
Sit to stand increase to
Increase water aerobics
3x10
classes from 2 times per
Standing wall push-up 3x10
week to 3 times per week at Arm curls 3x10
30 minutes per session.
increase from light-med
resistance band to med
resistance band 3x10 reps
4 way hip exercises 3x10
reps
Shoulder press 3 lb. 3x10
Mini-squats 3x10 reps
Standing bent leg lifts 3x10
Flexibility
Increase stretch time from
2x30 seconds to 2x45
seconds on chair sit and
reach, corner stretch, and
neck stretch.
Shoulder shrugs continue
to perform 3-4 times per
day.
Water aerobics classes T
Th to start and increased to
MWF with progression.
Walking MWF each day
after work to begin and with
progression TTHS.

endurance
Arm curls, Standing wall
push-ups, standing
scapular rows and
Shoulders MW
Sit to stand, Mini squats,
standing bent leg lifts and 4
way hip TTH
Flexibility
Stretch each day before
and after cardiovascular
activity.

endurance
Flexibility
Increase distant walked by

10% each weekthis also
increases speed.
Water aerobics: perform
more repetitions of the
various exercises each
class.
Arm curls increase weight

from 5 lb. to 7 lbs.
increase band from lightmed resistance to medium
resistance.
Standing wall push-ups:
take one step back further
from the wall each week.
Shoulder presses: increase
weight from 5 lbs. to 7 lbs.
Sit to stand: 5 count up and
down.
Mini-squats: deepen the
squat level.
4 way hip: add 1 lb. weights
to ankles.
Standing bent leg lifts: add
1 lb. weights to ankles.
Deepen each stretch by

to each week.
Walking increases her
ability to perform ADLs,
especially with the stocking
shelves job. Water aerobics
specifically works her
cardiovascular health,
making it easier to perform
necessary ADLs in caring
for her husband and
grandson.

endurance
Sit to stand increases lower
body strength for her ADLs.
Mini-squats provide leg
strength to assist with the
stocking of the shelves.
4 way hip exercises
increase her lower body
stability.
Standing leg bent-knee leg
raises increase her core
strength which keeps her
back strong for ADLs, such
as lifting.
increase strength for better
Flexibility
Sit and reach increases her
hamstring length, as well as
decreases pressure on the
LB.
Neck stretches break up
the stress and contractions
that are typical with desk
jobs.
Corner stretch breaks up
the contractions that
develop working over a
desk all day.
Shoulder shrugs also break
up the neck and should
contractions from sitting at
posture and ability to lift

during ADLs
a desk.

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Exercise Prescription using FITT Principles

Client: JUSTIN (13 years old)

Muscular strength and

What intensity do you suggest?

Muscular strength and

What time do you suggest?

Muscular strength and

What type of activity do you suggest?

Muscular strength and

Client: JENNIFER (35 years old)

Muscular strength and

What intensity do you suggest?

Muscular strength and

What time do you suggest?

Muscular strength and

What type of activity do you suggest?

Muscular strength and

Lunges 8 lbs. 2x15 reps

Client: CARL (21 years old)

Muscular strength and

What intensity do you suggest?

Muscular strength and

What time do you suggest?

Muscular strength and

What type of activity do you suggest?

Muscular strength and

Triceps press 12 lbs. 3x10

Quad stretch: 2x30

Client: SALLY (65 years old)

Muscular strength and

What intensity do you suggest?

Muscular strength and

What time do you suggest?

Muscular strength and

What type of activity do you suggest?

Muscular strength and

Exercise Prescription using PROS Principles

Client: JUSTIN (13 years old)

Muscular strength and

Biking increase to 3 miles

Piriformis 2x25 second

Muscular strength and

Muscular strength and

Muscular strength and

Client: JENNIFER (35 years old)

Muscular strength and

Muscular strength and

Standing Bent Leg Lift

Muscular strength and

Muscular strength and

Walking is something she

Performing push-ups and

Client: CARL (21 years old)

Muscular strength and

Muscular strength and

lbs. every other session

Muscular strength and

Client: SALLY (65 years old)

Muscular strength and

Muscular strength and

Increase distant walked by

Arm curls increase weight

Deepen each stretch by