Prescribed Exercise

Several years ago I had four case studies that I needed to prescribe fitness for. These were people of all ages, sizes and different fitness levels. They wanted and needed change in their lives, and this required help to know what to do, for how long, and why. You see, fitness and nutrition are difficult, because its different for everyone. People get so lost and confused on what will work for them, and don't let anyone fool you. A lot of research goes into each client.

Each person is different, and deserve to be treated as so...

Exercise Prescription using FITT Principles

Client: JUSTIN

Justin, our 13-year-old football player in 7th grade has a couple hurdles he will need to get through to reach his goals, nonetheless, he is absolutely motivated enough to get through them. Not only will he become faster, and be able to play more football next year, I am more than confident he will help his family become more active and healthy as well. Justin just needs a little bit of guidance, who doesn’t at his age? Now that he has some information on where to start, how to build on that, and what he’s learning, he’s in good shape.

What frequency do you suggest?

Cardiovascular activity: 4-5 days a week

Muscular strength and endurance: 2-3 days

Flexibility: 4-5 days

What intensity do you suggest?

Cardiovascular activity: 40%-55%

Muscular strength and endurance: 20%-30%

Flexibility: 20%-%30

What time do you suggest?

Cardiovascular activity: 40-60 minutes

Muscular strength and endurance: 20-30 minutes

Flexibility: 10-15 minutes

What type of activity do you suggest?

Cardiovascular activity: Walk/ Run/ HIIT

Muscular strength and endurance: Body weight/weight training

Flexibility: yoga/stretching

Client: JENNIFER

Jennifer is a busy mother of three boys, she doesn’t have much extra time but she knows that its worth making the time for her and her children’s health. Starting a program and sticking with it is the toughest part of the process, and I believe she already knows that, but being that her whole family needs the exercise, she can be spending time with the boys while also adding physical activity to their daily life. Jennifer’s goals are not farfetched, and easily obtainable as long as she sticks to the plan.

What frequency do you suggest?

Cardiovascular activity: 2-3 days a week

Muscular strength and endurance: 2-3 days a week

Flexibility: 2-3 days a week

What intensity do you suggest?

2-3 days a week

Cardiovascular activity: 40%-60%

Muscular strength and endurance: 40%-60%

Flexibility: 40%-60%

What time do you suggest?

Cardiovascular activity: 20-40 minutes a day

Muscular strength and endurance: 5-10 minutes

Flexibility: 5-10 minutes

What type of activity do you suggest?

Cardiovascular activity: Walk/jog

Muscular strength and endurance: Light weights when walking

Flexibility: yoga

Client: CARL

Carl, our college student in his junior year is maybe not the healthiest, but still in decent shape. Thankfully do to school he stays pretty active walking all around his campus for classes daily, and on the weekends plays sports with his friends. He sometimes even goes to the recreation center, but is a little lost on what to do. Because he is healthy, he is able to cling to that so he hasn’t gained much weight, but he does use an inhaler due to EIA. Carl isn’t too worried about much other than his appearance, so he wants to get bigger in his upper body. I believe playing his sports and lifting more can help him get to his goals pretty quickly.

What frequency do you suggest?

Cardiovascular activity: 3-5 days

Muscular strength and endurance: 3-4 days

Flexibility: 3-5 days

What intensity do you suggest?

Cardiovascular activity: 55%-75%

Muscular strength and endurance: 60%-80%

Flexibility: 60%-80%

What time do you suggest?

Cardiovascular activity: 30-60 minutes

Muscular strength and endurance: 20-30 minutes

Flexibility: 5-10 minutes

What type of activity do you suggest?

Cardiovascular activity: Run/jog

Muscular strength and endurance: Upper Body Lifting

Flexibility: Yoga

Client: SALLY

Mrs. Sally who stays busy with work and caring for her disabled husband and grandson has been brought to the reality of her health. She has been told by the doctor that she needs to lose weight, get her diet under control, so she is able to control her diabetes and further more avoid other health issues. She is a little discouraged, but I think with a little help from her colleagues and being motivated she can absolutely control her situation. I have put a prescription for her that she can start with, and this should encourage her to stick with it.

What frequency do you suggest?

Cardiovascular activity: 3-4 Days a week

Muscular strength and endurance: 2-3 Days a week

Flexibility: 3-4 Days a week

What intensity do you suggest?

Cardiovascular activity: 40%-60%

Muscular strength and endurance: 40%-60%

Flexibility: 40%-60%

What time do you suggest?

Cardiovascular activity: 20-40 minutes’ daily

Muscular strength and endurance: 20-30 minutes’ daily

Flexibility: 5-10 minutes’ daily

What type of activity do you suggest?

Cardiovascular activity: Walking

Muscular strength and endurance: Strength Training

Flexibility: Yoga

Exercise Prescription using PROS Principles

Client: JUSTIN

Explain how you will utilize the principle of progression for each component of fitness in your exercise prescription.

Cardiovascular activity: 5-6 days

Muscular strength and endurance: 3-4 days

Flexibility: 5-6 days

Explain how you will utilize the principle of regularity for each component of fitness in your exercise prescription.

Cardiovascular activity: Incline running

Muscular strength and endurance: Heavier weight/more reps.

Flexibility: pilates

Explain how you will utilize the overload principle for each component of fitness in your exercise prescription.

Cardiovascular activity: 60%-80%

Muscular strength and endurance: 40%-60%

Flexibility: 40%-60%

Explain how you the specificity principle applies to each component of fitness in your exercise prescription.

Cardiovascular activity: Running

Muscular strength and endurance: Squats/Arms/Chest

Flexibility: Whole body

Flexibility

Client: JENNIFER

Explain how you will utilize the principle of progression for each component of fitness in your exercise prescription.

Cardiovascular activity: 3-5 days a week

Muscular strength and endurance: 3-5 days a week

Flexibility: 3-5 days a week

Explain how you will utilize the principle of regularity for each component of fitness in your exercise prescription.

Cardiovascular activity: Jog/run

Muscular strength and endurance: Add weight/incline

Flexibility: pilates

Explain how you will utilize the overload principle for each component of fitness in your exercise prescription.

Cardiovascular activity: 50%-70%

Muscular strength and endurance: 50%-70%

Flexibility: 50%-70%

Explain how you the specificity principle applies to each component of fitness in your exercise prescription.

Cardiovascular activity: Running

Muscular strength and endurance: Strength training

Flexibility: Whole body

Client: CARL

Explain how you will utilize the principle of progression for each component of fitness in your exercise prescription.

Cardiovascular activity: 4-6 days

Muscular strength and endurance: 3-5 days

Flexibility: 4-6 days

Explain how you will utilize the principle of regularity for each component of fitness in your exercise prescription.

Cardiovascular activity: Incline/Speed

Muscular strength and endurance: Add Weights

Flexibility: Pilates

Explain how you will utilize the overload principle for each component of fitness in your exercise prescription.

Cardiovascular activity: 65%-85%

Muscular strength and endurance: 65%-85%

Flexibility: 65%-85%

Explain how you the specificity principle applies to each component of fitness in your exercise prescription.

Cardiovascular activity: Running

Muscular strength and endurance: Shoulders/Chest/Arms

Flexibility: Whole body

Client: SALLY

Explain how you will utilize the principle of progression for each component of fitness in your exercise prescription.

Cardiovascular activity: 5-7 days

Muscular strength and endurance: 4-6 days

Flexibility: 5-7 days

Explain how you will utilize the principle of regularity for each component of fitness in your exercise prescription.

Cardiovascular activity: Jog/run

Muscular strength and endurance: Body weight

Flexibility: Pilates

Explain how you will utilize the overload principle for each component of fitness in your exercise prescription.

Cardiovascular activity: 60%-80%

Muscular strength and endurance: 60%-80%

Flexibility: 60%-80%

Explain how you the specificity principle applies to each component of fitness in your exercise prescription.

Cardiovascular activity: Incline

Muscular strength and endurance: Strength Training

Flexibility: Whole body

Reference

Howley, Edward, & Franks, B. Don. (2012). Fitness Professionals Handbook. 6th Edition. Human Kinetics Publishers.

Morales-Negron, R. Hector. (2011). Applying the Principles of Exercise to your Personal Fitness Program. Exercise and Fitness. Kaplan University. Retrieved from http://healthandwellness.kaplan.edu/articles/fitness/Applying%20the%20Principles%20of%20Exercise%20to%20your%20Personal%20Fitness%20Program.html