Running Head: GETTING FIT WITH THE FITT PRINCIPLES 1

Getting Fit With the FITT Principles

Rachel Martinez

Purdue University Global

EF310-01

February 28, 2020

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Getting Fit With the FITT Principles

What are the FITT principles and why should I use them? The FITT principles are

frequency, intensity, time, and type (Use, n.d.). In further explanation, frequency is how often

one exercises. Intensity is defined by how hard it is to do the exercise, and is differentiated by

low, moderate, or vigorous. A great way to measure intensity is by breathing and speaking rate.

For a low intensity exercise, one should be able to sing at the same time and breath normal while

performing the activity. During a moderate intensity exercise, the individual should be able to

talk but not sing. While performing a vigorous activity, one would need to pause for breaths

after speaking a few words. Time is distinguished by how long it takes to perform the physical

activity. Lastly, type is defined by the exercise being accomplished. By using the FITT

principles chart, I can develop a well-balanced, adequate fitness prescription for myself and my

client. Additionally, this tool will enable me and my client to reach the physical activity

guidelines for our age. There are other great benefits from using these principles such as

preventing injury and overexertion.

Self-Assessment

Fitness Level and FITT Chart

My current level of fitness in the cardiovascular component is excellent, based on the

Rockport walk test. From performing the push up test, I can determine my rating as excellent for

the muscle strengthening component. My level of fitness in the component of flexibility is

average, determined by completing the sit and reach test.

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Frequency Intensity Time Type

Aerobic 3x Weekly Vigorous 30 Minutes Run/Jog

2x Weekly Moderate 30 Minutes Bicycling

Muscle Strengthening 2x Weekly Moderate 7 Sets of Exercises: Calisthenics

Squats, Mountain

Climbers, Pushup,

Planks, Flutter

Kicks, Leg Raises,

and Lunges x 3

Repetitions for Each

2x Weekly Vigorous 4 Sets of Exercise Major Muscle

Choice for 10 Groups

Repetitions: Bench

Press, Incline Press,

Bicep Curls, Triceps

Cable Rope

Pushdown, Front

Pull Down, Reverse

Grip Pull Down,

Straight Arm Pull

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Down, Inclined Row,

Squats, Leg Press,

Leg Extension, Leg

Flexion, Dumbbell

Twists, Cable

Crunches

Flexibility 3x Weekly Low 15 Minutes: Triceps Stretching

Stretch, Shoulder Exercises

Stretch, Teapot

Stretch, Upward

Dog, Downward Dog,

Calf Stretch,

Quadricep Stretch,

Hamstring Stretch,

Groin Stretch

Explanation of The FITT Chart

For aerobic activity, based on the FITT chart, I need to perform vigorous intensity

exercise three times a week for thirty minutes. This fitness prescription includes running and

jogging. Additionally, to reach optimal fitness levels, I will need to do bicycling two times a
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week for thirty minutes at moderate intensity. The prescription for myself is designed to

challenge my cardiovascular fitness and help me reach the next level of endurance, energy, and

motivation.

By using the FITT chart, I developed an exercise prescription for the component of

muscular strength for myself. This program includes calisthenics two times a week at moderate

intensity. The series of exercises to be performed for three repetitions are: squats, mountain

climbers, pushups, planks, flutter kicks, leg raises, and lunges. Additionally, I have included

weight training into my program two times a week at vigorous intensity. This exercise

prescription includes the bench press, incline press, bicep curls, triceps cable rope pushdown,

front pull down, reverse grip pull down, straight arm pull down, inclined row, squats, leg press,

leg extension, leg flexion, dumbbell twists, and crunches. I will perform a choice of four of the

exercises listed and conduct ten repetitions for each, increasing the weight at every three

repetitions. According to the physical activity guidelines for my age group, only two days a

week is the minimum recommendation for muscle strength (Two Thousand and Eight, 2008).

However, to reach the muscle tone I desire and to conquer the challenge of becoming stronger, I

need to have two days of weight training throughout the week.

The flexibility FITT chart for myself includes a breakdown of stretching exercises for

three times a week at low intensity for fifteen minutes. The exercise prescription in this

component consist of: triceps stretch, shoulder stretch, teapot stretch, upward dog, downward

dog, calf stretch, quadricep stretch, hamstring stretch, and groin stretch. My flexibility program

will allow me to prevent an injury from the vigorous intensity activities performed in the
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aerobics and muscular strengthening components. Furthermore, it will enable me to have better

posture, increased relaxation, improved daily efficiency, and relief to sore muscles (Stanfield,

2017).

Client Assessment, Carl

Fitness Level and FITT Chart

Carl has a rating of average in cardiovascular fitness, determined by his performance on

the 12 minute run test. After completing the YMCA bench press test, his results configured a

rating of fair in the muscular strength component. In addition to, Carl completed the push up

test, resulting in a poor rating for muscular endurance. For the component of flexibility, his

results were average, configured by doing the sit and reach test.

Aerobic Muscle Strengthening Flexibility

Sunday 30 minutes of 3 chest exercises for 10 repetitions 15 minutes of
indoor cycling at moderate intensity: dumbbell stretching at low
at moderate bench press, incline dumbbell intensity: triceps
intensity press, decline dumbbell press stretch, shoulder
stretch, biceps
stretch, wrist
stretch, above head
chest stretch, side
bend, upward dog,
downward dog
Monday 30 minutes of 4 arm exercises of 10 repetitions at
(PE Class) run at vigorous moderate intensity: standing
intensity dumbbell curls, concentration
curls, regular triceps pull down,
seated dumbbell press
Tuesday 5 back/abdominal exercises of 10 15 minutes of
repetitions at moderate intensity: stretching at low
dumbbell shrugs, reverse grip pull intensity:
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down, front pull down, horizontal quadricep stretch,

pull, cable crunches hamstring stretch,
lateral lunge, side
bend, upward dog,
downward dog, calf
stretch, seated toe
touch, groin stretch
Wednesday 30 minutes of 4 leg/abdominal exercises of 10
run at vigorous repetitions at moderate intensity:
intensity leg press, leg extension, hamstring
curls, crunches on the machine
Thursday REST
Friday REST
Saturday 30 minutes of 15 minutes of
indoor cycling stretching at low
at moderate intensity: Triceps
intensity Stretch, Shoulder
Stretch, Side Bend,
Upward Dog,
Downward Dog,
Calf Stretch,
Quadricep Stretch,
Hamstring Stretch,
Groin Stretch

Explanation of The FITT Chart

The aerobic FITT exercise prescription for Carl includes thirty minutes of indoor cycling

at moderate intensity two times a week. Additionally, his cardiovascular activity consists of two

days of running at vigorous intensity. One of the running days is to be completed on Monday,

during his PE class. The design of his aerobic program covers the physical activity guidelines

for his age, consisting of an equal combination of moderate and vigorous intensity exercises

performed weekly (Two Thousand and Eight, 2008). Indoor cycling is suggested for Carl’s
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cardiovascular prescription to prevent the agitation of his exercise induced asthma as well as to

add variation. Furthermore, by engaging in cycling he will be building his abdominal muscles.

Carl’s muscular strength program has been designed to fit his needs and desires to be

visibly fit. Overall, he will be performing weight training four days of the week, with three of

these days being focused on his upper body. This training prescription is planned to work all

major muscle groups, recommended by the physical activity guidelines. Even though it may

appear to be a vigorous program, it is to be conducted at his own pace and duration. The weights

used are either dumbbells at moderate intensity or resistance at moderate intensity by cables.

Both types of equipment are dependent on the user and offers the freedom to control the baseline

weight throughout the program. On his run days, I have planned his weight training program to

be light, working with the easier muscle groups. Moreover, the design of this prescription is to

prevent Carl’s exercise induced asthma from becoming out of control, resulting in a life-

threatening situation. Sunday is intended to be a chest day. It consists of working all major and

minor muscles of the chest using the dumbbell bench, incline, and decline press. Monday is

aimed at working the major muscles of Carl’s arms using the standing dumbbell curls,

concentration curls, regular triceps pull down, and seated dumbbell press. Tuesday is focused on

working the major muscles of the back by having him perform dumbbell shrugs, reverse grip pull

down, front pull down and the horizontal pull. Additionally, cable crunches are added to this day

for him to have two days out of the week to focus on the strengthening of his abdominal muscles.

Wednesday incorporates the major muscle groups of the legs and abdomens. This prescription

consists of the leg press, leg extension, hamstring curls, and crunches on the machine.
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Flexibility is included into Carl’s FITT chart for three times a week at low intensity.

Many of the stretching exercises planned coordinate with the muscle groups to be worked on for

the day as well as the next day. For example, stretching of the chest and arms is on Sunday using

the triceps stretch, shoulder stretch, biceps stretch, wrist stretch, above head chest stretch, side

bend, upward dog, and downward dog. Furthermore, flexibility stretches for the back and legs

are structured into Tuesday consisting of: quadricep stretch, hamstring stretch, lateral lunge, side

bend, upward dog, downward dog, calf stretch, seated toe touch, and groin stretch. The

flexibility component on Saturday is used for a whole body warm up for his weekly exercise

prescription. This consists of a focus on all major muscles groups by using the triceps stretch,

shoulder stretch, side bend, upward dog, downward dog, calf stretch, quadricep stretch,

hamstring stretch, and groin stretch. Although flexibility was not a part of Carl’s plan for his

goals, it is important for many reasons. It is essential in preventing injury, overexertion,

stiffness, pain, wear and tear of joints, and stress (Matthews, 2017). In addition to, Carl will

benefit from this design by increasing his range of motion, muscular function, performance,

blood flow and circulation, and improved quality of life.

Conclusion

By using the FITT principles of frequency, intensity, time, and type can balance an

exercise prescription for myself and my client, Carl. Most importantly, FITT gives me the

ability to design a program to reach the physical activity guidelines, prevent injury, and

counteract overexertion. The prescription for myself has been built to challenge myself to meet

the next level in optimal fitness as well as focus on weak areas in aerobics, muscular strength,
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and flexibility. A weekly exercise program has been designed for Carl to meet the physical

activity guidelines for his age and to reach his goal of becoming visibly fit. The prescription of

muscular strength is planned to focus on his upper body, to improve his poor rating and for him

to reach the level of fitness he desires. Moreover, aerobics and flexibility are included to

improve his cardiovascular wellness and whole body range of motion.

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References

Matthews, J. (2017, April 19). 10 Reasons Why You Should Be Stretching. Retrieved on March

1, 2020, from https://www.acefitness.org/education-and-resources/professional/expert-

articles/6387/10-reasons-why-you-should-be-stretching.

Stanfield, A. J. T. S. C. J. T. (2017, July 20). Flexibility Exercises for Beginners. Retrieved on

March 1, 2020, from https://www.acefitness.org/education-and-

resources/lifestyle/blog/6499/flexibility-exercises-for-beginners.

2008 Physical Activity Guidelines for Americans. (2008, October). Retrieved on February 29,

2020, from https://health.gov/sites/default/files/2019-09/paguide.pdf.

Use the FITT Chart to Get Fit! (n.d.). Retrieved on February 28, 2020, from

https://healthysd.gov/use-the-fitt-chart-to-get-fit/.