Exercise Prescription

The F.I.T. Principle

Exercise Prescription

• Fitness training programs to be well-rounded– Cardiorespiratory

endurance– Muscular

strength/muscular endurance

– Flexibility– Activities planned

improve/maintain healthy body composition

Photo taken by FitnessFreakLA and is available for download at Wikimedia Commons

Exercise Prescription

• Once activities are chosen, program elements are to be completed:

• F = Frequency of workout• I = Intensity of workout• T = Time of workout

F = Frequency• Frequency differs

depending on fitness component– Cardio:

• 3 x week if vigorous intensity

• 5 x week if moderate intensity

– Muscular strength/muscular endurance, flexibility• 2 x week

Image was taken by Thamizhpparithi Maari and available for download via Wikimedia Commons

Class Exercise: Identify Fitness Component, Frequency

Image #1 released into public domain by Adrian Pingstone. Image #2 was taken at a US Air Force workout and is thus in the public domain

I = Intensity• Cardio endurance

– Heart rate (60-85% of “heart rate reserve”)• Target heart rate calculator

(calorieking.com)• Target heart rate equation

controversies• HUNT Study:

underestimation (2012)– Rate of perceived exertion– “Talk test”– “Moderate,” “vigorous” =

underestimation (PLOS One, 2014)

I = Intensity

• Muscular strength/muscular endurance– Intensity determined by weight

or resistance applied• Muscular strength = heavier

weights, fewer repetitions• Muscular endurance = lighter

weights, more repetitions – OMNI Perceived Exertion Scale

for resistance training (~6-8)

Intensity (continued)

• Flexibility– Intensity determined by sensation of stretch in the

muscle or muscle group• Pain = too intense• No feeling = not intense enough

T = Time• Cardio endurance

– 20 minutes minimum if workout is vigorous

– 30 minutes if workout is moderate intensity

• Muscular strength/endurance, flexibility– No specific time limit– All major muscle groups

need attention– Can happen in as little as

15 minutes with right exercises

Image taken by “SlimVirgin,” retrieved from Wikimedia Commons

Your Turn: Prescribe Exercise Using Components of Fitness, FIT Principle