Exercise Protocols

An exercise prescription must take into consideration previous activity and current fitness levels
to develop the recommendations for success in accomplishing the participants goals.
Understanding the participants goals are also fundamental in determining if, an exercise
program is or is not appropriate for another individual, or group. Utilizing FITT & PROS
principles is essential in designing and analyzing the appropriateness and effectiveness of an
exercise program. Whether the purpose is athletic training or treatment of disease, the exercise
program and prescription must include mode, frequency, duration, intensity, progression,
regularity, overload, and specificity. Each of these principles guides the design of an exercise
program. In exercise training, the type of exercise, as well as the frequency, duration and
intensity of training are critical in achieving fitness, athletic, or health goals. The type must be
specific and target the component of fitness and the frequency, duration and intensity must be
combined in a systematic overload that will result in physiologic adaptations (The Trustees of
Indiana University, 2011). In order to be appropriate and effective, the exercise prescription
must challenge the participant by utilizing the principles of progression and overload, however
not overwhelm the participant resulting in abandonment of the program. In addition, precautions
and or modifications for an exercise prescription must be addressed for each disease process, comorbidity, or disability to make exercise safe. Below you will find four client assessment
matrixes based on the FITT and PROS principles. These case studies represent individuals from
four different cohorts with different goals, objectives, and limitations. This is an example of how
FITT & PROS principles can be applied to diverse populations.

Reference:
The Trustees of Indiana University. (2011, January 17). Principles of Exercise Prescription.
Retrieved from Indiana University: http://www.indiana.edu/~k562/rxex.html

CLIENT ASSESSMENT
MATRIX

Name: Carl

Age: 21

Junior in College

FITT Principles

What frequency
do you suggest?

What intensity do
you suggest?

What time do you

suggest?

Cardiovascular
Activity

6 days per week

Moderate
Vigorous

50 minutes

Muscular strength
and endurance

2 days per week

60% to 70% of
1RM

30 minutes or
however long it
takes.

Flexibility

7 days per week

Moderate

5 - 10 minutes at
least once a day,
and before and
after each weight
lifting session.

What type of
activity do you
suggest?
Walking at a
brisk pace.
Flag Football
12 exercises
6 each day
Sun: Chest
Press, Pec Deck,
Front Pull Down,
Seated Row,
Overhead Press,
Deltoid
Raise/Fly
Wed: Leg Press,
Leg Extension,
Leg Curl, Biceps
Curl, Triceps
Extension,
Crunches
Standing Hip
Flexor, Chest,
Piriformis,
Calliet, Leg
Extension, Mad
Cat, Trunk
Extension

PROS Principles

Cardiovascular
Activity

Explain how you

will utilize the
principle of
progression for
each component
of fitness in your
exercise
prescription.
Carl currently
walks an average
of 50 minutes per
day to and from
classes, and plays
a 45-minute game
of flag football on
Saturdays. He is
averaging about
250-300 min of
cardiovascular
activity a week.
Therefore, I would
like to increase the
intensity 3 days a
week to include
some jogging.

Explain how you

will utilize the
principle of
regularity for each
component of
fitness in your
exercise
prescription.
Most of Carls
cardiovascular
activity is
obtained by
walking to and
from classes
throughout the
week and his 45minute flag
football game on
Saturdays, so he is
exercising on the
same days and at
the same times
each week.

Explain how you

will utilize the
overload principle
for each
component of
fitness in your
exercise
prescription.
On 3 days a week,
I want Carl jogging
to & from classes
using the talk
test. I want him
jogging at a pace
that prevents him
from being able to
speak a sentence
smoothly, but not
so fast, that he
induces an asthma
attack. If he feels
like an asthma
attack is
imminent, then he
should stop
jogging and walk
the rest of the
distance. This
should ensure
overload, and may
increase his
threshold for
asthma-free
incidents.

Explain how the

specificity
principle applies
to each
component of
fitness in your
exercise
prescription.
The overall goals
are to improve
Carls general
health, to
optimize oxygen
saturation, to
make ADLs
more easily
accomplished,
and to improve
self-efficacy.
With regular
cardiovascular
activity, Carl
should be able
to prevent his
EIA from getting
worse.

Muscular strength
and endurance

Flexibility

Carl was not

previously doing
any resistance
training. So, I am
going to begin his
resistance training
with 1 set of 8
12 reps per
exercise at 60% to
70% of 1RM.
When he can
comfortably
perform more
than 12 reps, then
he will increase
the weight until he
can only do 8 reps.
I am starting Carl
off with a set of 7
stretches. Each
stretching session,
he will attempt to
stretch further
than he did the
previous session,
and add another
stretch from the
list of stretches I
gave him. Once
he can
comfortable do 8
stretches, he will
try to add an 9th.

Carl will do his

resistance training
every Sun & Wed,
starting at 10 am.

To maximize gains
in muscle strength
it is recommended
that training sets
be performed until
Carl is unable to
complete a rep
due to temporary
fatigue. By
increasing the
weight to ensure
he cannot
complete more
than 12 reps, Carl
should achieve
overload.

Since the majority

of Carls physical
activity involves
walking to & from
class or the rec
center, I want Carl
to spend 5 - 10
minutes
stretching prior to
leaving his
apartment and
the rec center.

By continuing to
try to stretch
further and adding
additional
stretches, I believe
Carl will achieve
overload.

I want Carl to
keep a
resistancetraining log to
keep track of
dates, weight,
reps, & sets for
each exercise.
After 8 wks, he
should see an
increase in
strength for
each muscle
group. After 8
weeks, we will
also retest for
Carls 1RM.
Carl will include
stretches on his
training log to
measure gains
he has made in
flexibility and
ROM. After 8
wks, he will retake the
Presidents
Challenge Adult
Fitness Test to
see what
progress he has
made in
flexibility.

CLIENT ASSESSMENT
MATRIX

Name: Sally

Age: 65

full-time
administrative
assistant

FITT Principles

What frequency
do you suggest?

What intensity do
you suggest?

What time do you

suggest?

Cardiovascular
Activity

2 days per week

I am going to start
Sally walking 10
min, two days a
week. Due to
Sallys fitness level
and her reluctance
to exercise, I
prefer to error on
the side of caution
and not
overwhelm her.
1 day per week

Moderate

10 - 15 min

60% to 70% of
1RM, or 10RM

30 min

3 days per week

Moderate

5 - 10 minutes
before each walk,
and before & after
each resistance
session.

Muscular strength
and endurance

Flexibility

What type of
activity do you
suggest?
Walking mi
per session

Elastic Band
Exercises for all
major muscle
groups:
Legs, Chest,
Back, Arms, &
Crunches. I
recommend
Richard
Simmons Tone
& Sweat video.
Hip Flexor,
Piriformis, Mad
Cat, Trunk
Extension, Leg
Extension

PROS Principles

Cardiovascular
Activity

Explain how you

will utilize the
principle of
progression for
each component
of fitness in your
exercise
prescription.
I am going to start
Sally off walking
10 min, two days a
week. Over the
next 22 weeks Im
going to alternate
between
increasing her
frequency & time,
but consistently
increasing her
distance. Every 3
weeks, we will
meet to discuss
her progress and
to evaluate her
ability to increase
her frequency &
time.
The plan is:
Wk 4: ^ to 3 days
Wk 7: ^ to 15 min
Wk 10: ^ to 4 days
Wk 13: ^ to 20 min
Wk 16: ^ to 5 days
Wk 19: ^ to 25 min
Wk 22: ^ to 6 days
By wk 22, Sally
should be walking
150 minutes per
week.

Explain how you

will utilize the
principle of
regularity for each
component of
fitness in your
exercise
prescription.
Sally will be
walking during
her lunch hour for
the next 10
weeks. As she
adds more time
and frequency she
may need to
change her
schedule based
on when she has
time, but the days
& times she picks
for her exercise
schedule should
remain
consistent.

Explain how you

will utilize the
overload principle
for each
component of
fitness in your
exercise
prescription.
As Sally adds more
time to her
workout, she will
be exercising her
body at a level
beyond that which
it is normally
stressed; thus, she
should achieve
overload.

Explain how the

specificity
principle applies
to each
component of
fitness in your
exercise
prescription.
Sally would like
to lose weight,
better control
her blood sugar
levels, & lower
her BP. Since
Sally has
previously been
sedentary, any
increase in
activity should
help her
manage her
weight.
Research shows
that a loss as
little as 5% of
body weight can
lower BP. And,
evidence is
increasingly
showing that
people with
type 2 diabetes
experience
better glucose
tolerance, &
improved insulin
sensitivity
through regular
exercise.

Muscular strength
and endurance

Flexibility

Every 3 weeks,
when we meet,
we will discuss if
Sally is ready to
increase the
frequency of her
resistance
training. I expect
to increase
frequency to 2
days a week no
later than wk 10.
Once we have
increased
frequency to 2
days per week, we
will evaluate
increasing
intensity.
I want Sally
stretching 5 - 10
minutes before
each walk, and
before & after
each resistance
session. As her
frequency of
exercise increases,
so shall her
stretching until
she reaches 6 -7
days per week.
Each stretching
session, she will
attempt to stretch
further than she
did the previous
session.

Sally will be doing

her resistance
training on the
same day, at the
same time each
week.

I do not want to
overwhelm Sally,
in fear that she
will quit
altogether. So,
she will progress
at a pace she is
comfortable with.
However, it is
important that she
feel temporary
muscle fatigue by
the time she
finishes working
each muscle group
to ensure
overload.

The overall goals

are to improve
Sallys general
health, to
optimize oxygen
saturation, to
make ADLs
more easily
accomplished,
and to improve
self-efficacy.
And, with
regular
resistance
training, Sally
should be able
to lower her BP
& glucose levels.

Since Sally is
stretching before
each exercise
session, her
flexibility training
will be regular.

By increasing the
frequency of
Sallys stretching,
and attempting to
stretch further
each time, I
believe she will
accomplish
overload.

The ability to
move a joint
through its
normal ROM is
an important
factor related to
the ability to
carry out daily
tasks. By
participating in a
regular
stretching
routine, we
hope to improve
Sallys ability to
accomplish her
daily activities
with less aches
and pains.

CLIENT ASSESSMENT
MATRIX

Name: Jennifer

Age: 35

Working mom of 3
kids

FITT Principles

What frequency
do you suggest?

What intensity do
you suggest?

What time do you

suggest?

Cardiovascular
Activity
Muscular strength
and endurance

3 days per week

Mon, Wed, Fri
2 days per week
Tue & Thur

Moderate
Vigorous
60% to 70% of
1RM

30 minutes two
15 min sessions
30 minutes

Flexibility

5 days per week

Moderate

5 - 10 minutes
prior to and after
each exercise
session

What type of
activity do you
suggest?
Walking
12 exercises
6 each day
Tue: Chest
Press, Pec Deck,
Front Pull Down,
Seated Row,
Overhead Press,
Deltoid
Raise/Fly
Sat: Leg Press,
Leg Extension,
Leg Curl, Biceps
Curl, Triceps
Extension,
Crunches
Standing Hip
Flexor,
Piriformis,
Calliet, Leg
Extension, Mad
Cat, Trunk
Extension

PROS Principles

Cardiovascular
Activity

Muscular strength
and endurance

Explain how you

will utilize the
principle of
progression for
each component
of fitness in your
exercise
prescription.
Jennifer will begin
by walking 30 min
a day, 3 days a
week. Then, every
2 wks, she will
increase her
frequency by 1
day. By wk 5, she
will be doing 150
minutes a week of
Cardio Activity.

Explain how you

will utilize the
principle of
regularity for each
component of
fitness in your
exercise
prescription.
Jennifer will be
walking every
Mon, Wed, & Fri
for 15 min of her
lunch hour, and
15 minutes with
her children after
dinner.

Explain how you

will utilize the
overload principle
for each
component of
fitness in your
exercise
prescription.
Jennifers goal is
to workout at 70%
- 80% of HRmax. By
increasing her
frequency every 2
wks, she should
achieve overload.
After 8 wks, we
will re-evaluate
Jennifers program
to see if she
should increase
her frequency,
time, or intensity.

Jennifer is going to
begin her
resistance training
with 1 set of 8
12 reps per
exercise at 60% to
70% of 1RM.
When she can
comfortably
perform more
than 12 reps, then
she will increase
the weight until
she can only
perform 8 reps.

Jennifer will be
doing her
resistance training
every Tue & Thur,
starting at noon,
during her lunch
break.

To maximize gains
in muscle strength
I recommend that
training sets be
performed until
Jennifer is unable
to complete a rep
due to temporary
fatigue. By
increasing the
weight to ensure
she cannot
complete more
than 12 reps,
Jennifer should
achieve overload.

Explain how the

specificity
principle applies
to each
component of
fitness in your
exercise
prescription.
Because Jennifer
has to be
conscious of
time, and wants
to include her
children in her
exercise, we
have broken her
walks up into
manageable
time periods
that will not
overtax her or
her children.
With regular
exercise,
Jennifer should
also see a
decrease in her
weight and BP.
Jennifer will
keep a
resistancetraining log to
keep track of
dates, weight,
reps, & sets for
each exercise.
After 8 wks, she
should see an
increase in
strength for
each muscle
group. After 8
weeks, she will
retest for her
1RM.

Flexibility

Jennifer will be
stretching 5 - 10
minutes before
each walk, and
before & after
each resistance
session. As her
frequency of
exercise increases,
so shall her
stretching until
she reaches 5 days
per week. Each
stretching session,
she will attempt to
stretch further
than she did the
previous session.

Since Jennifer is
stretching before
each exercise
session, her
flexibility training
will be regular.

By increasing the
frequency of
Jennifers
stretching, and
attempting to
stretch further
each time, I
believe she will
accomplish
overload.

By participating
in a regular
stretching
routine, we
hope to improve
Jennifers ability
to accomplish
her daily
activities with
less aches and
pains. After 8
wks, Jennifer
will re-take the
Presidents
Challenge Adult
Fitness Test to
see what
progress she has
made in
flexibility.

CLIENT ASSESSMENT
MATRIX

Name: Justin

Age: 13

7th Grade Student

FITT Principles

What frequency
do you suggest?

What intensity do
you suggest?

What time do you

suggest?

Cardiovascular
Activity

3 days per week

Mon, Wed, Fri

Moderate
Vigorous

30 minutes

Muscular strength
and endurance

2 days per week

Tue & Thur

60% to 70% of
1RM

30 minutes

Flexibility

5 days per week

Moderate

5 - 10 minutes
prior to and after
each exercise
session

What type of
activity do you
suggest?
Treadmill workout at 70%
- 80% of HRmax.
12 exercises
6 each day
Tue: Chest
Press, Pec Deck,
Front Pull Down,
Seated Row,
Overhead Press,
Deltoid
Raise/Fly
Sat: Leg Press,
Leg Extension,
Leg Curl, Biceps
Curl, Triceps
Extension,
Crunches
Standing Hip
Flexor,
Piriformis,
Calliet, Leg
Extension, Mad
Cat, Trunk
Extension

PROS Principles

Cardiovascular
Activity

Explain how you

will utilize the
principle of
progression for
each component
of fitness in your
exercise
prescription.
Justin will begin by
briskly walking 30
min a day, 3 days a
week. Then, every
2 wks, he will
increase his
frequency by 1
day. By wk 5, he
will be doing 150
minutes a week of
Cardio Activity.
Beginning on wk 7
Justin will begin
adding 5 min on
the elliptical
trainer to each day
he is not lifting
weights, until he is
doing 30 min on
the elliptical in
addition to the
treadmill. By wk
12, Justin will be
doing 240 minutes
of Cardiovascular
Activity per week.

Explain how you

will utilize the
principle of
regularity for each
component of
fitness in your
exercise
prescription.
Justin will begin
his Cardiovascular
Activity on the
treadmill every
Mon, Wed, & Fri
immediately after
school, and will
eventually
increase to 5 days
a week at the
same time each
day.

Explain how you

will utilize the
overload principle
for each
component of
fitness in your
exercise
prescription.
Justins goal is to
workout at 70% 80% of HRmax. By
increasing his
frequency every 2
wks, he should
achieve overload.
After 12 wks, we
will re-evaluate
Justins program
to see if he should
increase his
frequency, time,
or intensity.

Explain how the

specificity
principle applies
to each
component of
fitness in your
exercise
prescription.
Because Justin is
obese and only
recently started
being more
active, I think
we need to start
with some lowimpact exercise
and strength
training, and
then steadily
increase the
intensity and
duration. Justin
wants to be
fitter &
participate more
on his football
team. By
increasing his
Cardiovascular
Activity, he
should be able
to accomplish
those goals.

Muscular strength
and endurance

Flexibility

Justin is going to
begin his
resistance training
with 1 set of 8
12 reps per
exercise at 60% to
70% of 1RM.
When he can
comfortably
perform more
than 12 reps, then
he will increase
the weight until he
can only perform 8
reps. After 12
wks, we will reevaluate Justins
program to see if
he should increase
his frequency,
time, or intensity.
Justin will be
stretching 5 - 10
minutes before
each exercise
session. As his
frequency of
exercise increases,
so shall his
stretching until he
reaches 5 days per
week. Each
stretching session,
he will attempt to
stretch further
than he did the
previous session.

Justin will be
doing his
resistance training
every Tue & Thur,
immediately after
school or
following his
Cardiovascular
Activity.

To maximize gains
in muscle strength
I recommend that
training sets be
performed until
Justin is unable to
complete a rep
due to temporary
fatigue. By
increasing the
weight to ensure
he cannot
complete more
than 12 reps,
Justin should
achieve overload.

Justin will keep

a resistancetraining log to
keep track of
dates, weight,
reps, & sets for
each exercise.
After 12 wks, he
should see an
increase in
strength for
each muscle
group. After 12
weeks, he will
retest for his
1RM.

Since Justin is
stretching before
each exercise
session, his
flexibility training
will be regular.

By increasing the
frequency of
Justins stretching,
and attempting to
stretch further
each time, I
believe he will
accomplish
overload.

By participating
in a regular
stretching
routine, we
hope to improve
Justins ability
participate more
on his football
team. After 12
wks, Justin will
re-take his
Fitness Test to
see what
progress he has
made in
flexibility.