MODULE 3:

Exercise Program Design

Name: ____________________________
Course & Year: ______________________
Subject Teacher: _____________________
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 MODULE 3
EXERCISE PROGRAM DESIGN
EXERCISE PROGRAM DESIGN

Overview of the Module

To have an effective workout, you need to have an exercise
program that will suit your needs. This module will teach you how to
create an effective exercise program that will help you boost your
health and improve your body posture. This module will discuss the
different principles of exercise training, components and variables of
the exercise program, and the FITT Principles.

Learning Outcomes

1. Give the meaning exercise program design.

2. Enumerate the variables in exercise program design.
3. Discuss the different variables in exercise program design.
4. Discuss the principles of exercise training.
5. Explain the key components of exercise program.
6. Explain the steps in designing an effective exercise program.
7. Discuss FITT Principles.
8. Create an effective exercise program.

Key Terms

• Exercise program – design

is a complex process that
involves manipulation of
multiple variables. Some of
these variables include
volume, intensity, tempo, rest
intervals, and frequency.

• FITT principles – are an

exercise prescription to help
participants understand how
long and how hard they
should exercise.

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 EXERCISE PROGRAM DESIGN

Exercise Program Design

Exercise program design is considered both an art and a science.

The science is a critical part of the process, as prescription of any
exercise variable requires an understanding of science-based principles.
In resistance training, these variables include: volume, intensity, tempo,
rest intervals and frequency. The successful achievement of a specific
training outcome (i.e. hypertrophy, strength, power, muscular
endurance) will be largely determined by proper manipulation of these
training variables.

Exercise program design is a complex process that involves

manipulation of multiple variables. Some of these variables include
volume, intensity, tempo, rest intervals, and frequency. The scientific
literature provides highly valuable information as to how these variables
should be manipulated to accelerate and maximize the desired training
adaptation. Prior to engaging in resistance training, an individual or
personal trainer should consider the desired objective then apply
evidence-based guidelines to justify exercise prescription.

Exercise Program Design Variables

 Volume – Volume in exercise program design describes the amount of

exercise performed within a specific time period. For example, volume
within a training session or over a weekly basis.

 Repetitions – Training volume in exercise program design is

prescribed according to the number of repetitions per set, number of
sets per session, and the number of sessions per week. Repetitions
can be classified into three approximate ranges:
• Low (1 to 5)
• Moderate (6 to 12)
• High (15 or more)

- Low repetitions are shown to be optimal for increasing muscle

strength with minimal benefit to muscle hypertrophy. Lifting at
low repetition ranges allows for heavier weights to be used and
for maximal muscular force and tension to be exerted.
Adaptions in muscular strength are associated with an improved
response of the nervous system. Motor units, which are
individual neurons that innervate muscle fibers, become more
synchronized and recruited in greater numbers under heavier
loads. Additionally, nerve impulses are stimulated at higher

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 frequencies, all of which contribute to improved muscular
strength.

- Moderate repetitions (6 to 12) are optimal for muscle

hypertrophy. This repetition range allows for increased tension
to be exerted by the working muscles. Also, at moderate
repetitions, muscle tension is maintained long enough (time-
under-tension) to enhance muscle damage and fatigue, both
essential for muscle growth.

- Using higher repetitions (15 or more) is better suited to

achieving adaptations in muscular endurance (i.e. muscles
ability to work sub maximally over a longer period). Working at
higher repetition ranges requires less maximal force or muscle
tension, however time-under-tension is enhanced from lifting
over a longer duration [12]. The benefit of increased time-
under-tension is an accumulation of metabolites in the blood (i.e.
lactate, inorganic phosphate, hydrogen ions) that stimulate
muscle protein synthesis and muscle growth.

 Sets – A set in exercise program design is defined as a group of

consecutive repetitions. The literature shows that a single set
performed to failure is enough to induce muscle hypertrophy and
strength gains in both untrained and trained subjects. However, a
larger body of evidence supports the use of multiple sets over single
sets for maximizing muscle strength and growth. A recent (2016)
systematic review by Schoenfeld and colleagues showed a dose-
response relationship whereby higher volumes (more sets per muscle
per week) of resistance training resulted in greater hypertrophic gains
compared to lower volumes. As a general guideline for exercise
program design, Schoenfeld recommends 2-4 sets per exercise,
although this is more dependent on program design. For time
restricted training, lower volumes (<5 sets per muscle per week) is
sufficient to gain muscle. However, for those that can allocate more
time to training, more sets (10+) per muscle per week, up to a certain
limit, would lead to greater hypertrophy gains.

 Intensity – is defined by load or the amount of weight lifted. Among

exercise variables, it is found to be the greatest driver of muscle
hypertrophy and strength, even more than volume. Intensity, in
exercise program design, can be determined by repetition maximum
(RM), defined by the maximum amount of weight lifted with correct
technique for given number of repetitions. For example, a 5RM is the
maximum amount lifting with correct technique for five repetitions.

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 Training intensity, should be manipulated in exercise program
design according to the desired goal and is generally determined by
repetition range. For training goals related to increasing muscular
strength, intensities of approximately 90 to 100 percent of 1RM is
advocated. Heavier loads allow for maximal muscle force/tension to
be generate, which is conducive to increasing muscular strength. For
example, someone with a 1RM squat of 50kg would use loads of 45kg
to 50kg. Training intensities for strength are generally applied within
repetition ranges of 1 to 5.

For training goals associated with muscle hypertrophy,

moderate intensities of 65 to 85 percent 1RM are optimal for muscle
development. Moderate intensities allow for an ideal combination of
sufficient muscle force/tension and time-under-tension that provide
muscle fatigue and damage, both critical for muscle hypertrophy.
Repetition ranges of approximately 6 to 12 are associated with these
intensities.

Lower intensities of approximately 60 percent or less are best

suited to endurance related goals with less of an impact on
hypertrophy or strength. The buildup of metabolites is advantageous
for promoting muscle protein synthesis, however, muscle tension is
considerably reduced compared with moderate or higher training
intensities. Training intensities for endurance is typically applied to
repetitions of 15 or more.

 Tempo – Tempo or velocity in exercise program design refers to the

speed at which repetitions are performed.

Tempo is divided into three different contractions:

• Eccentric (lowering)
• Isometric (static)
• Concentric (lifting)

This variable is expressed numerically in seconds and typically

represented in four parts. For example, a tempo of 2-1-0-1, would
refer to a two second eccentric lowering, one second isometric hold in
the bottom position, zero second concentric raise, and a one second
isometric hold in the top position.

For training adaptations related to improving strength, faster

tempos (<1 second concentric, 1 second eccentric) have been found to
be superior to slower tempos (1-2 seconds concentric, 1-2 seconds
eccentric). Because force = mass x acceleration, intentionally slowing
tempo would lead to reductions in force production as load would
need to be lessened to compensate for a slower tempo. Muscular

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 force, particularly during the eccentric phase of a lift, is highly
important for muscle hypertrophy, therefore using very slow tempos
(i.e. 15 seconds per repetition) is counterproductive to muscle
development. Although, some research exists demonstrating that
slower tempos can enhance protein synthesis (24-30 hours post
workout), provided the lift is taken to failure.

As general guidelines for exercise program design, eccentric

tempos of 2 to 3 seconds with an explosive concentric phase are
beneficial for muscle growth. However, the literature indicates wider
ranges of tempos from 0.5 – 8.0 seconds per repetition can be applied
for muscle hypertrophy.

Applying an isometric hold at either the bottom or top of a lift

would increase time-under-tension, provided muscle tension is
maintained, which may stimulate increased motor unit recruitment,
muscle firing frequency, and force development. Paused isometric
holds at the bottom of a lift (i.e. squat or bench press) using high loads
(>85 of 1RM) are commonly used to enhance strength gains. As a
general recommendation for exercise program design, maintaining
constant tension at the bottom and top of a lift are suggested in
contrast to applying longer isometric holds.
 Rest Intervals – A rest interval in exercise program design is defined
as the length of time between the end of one set to the start of another
set or exercise. Rest periods greatly influences the adaptive response
to resistance training and its length is largely related to intensity
(load) applied. Rest intervals can be classified into three approximate
ranges:

• Short – 30-60 seconds or less

• Moderate – 1-2 minutes
• Long – 3 minutes or more

Moderate rest intervals are beneficial for muscle hypertrophy

and are found to be potent anabolic stimulators. Hypertrophy training
that uses moderate-to-heavy loads performed at moderate repetitions
(6-12) rely primarily on energy provided by the adenosine
triphosphate (ATP)- phosphocreatine (PCr) system and glycolysis.
These rest periods allow for metabolite accumulation in the blood (i.e.
lactate), stimulation of anabolic hormones (i.e growth hormone,
testosterone), and enhanced localized blood flow, all of which help to
stimulate muscle growth.

Short rest intervals are best when training for muscular

endurance. Endurance training that uses light loads performed at
high repetitions (15 or more) primarily utilizes aerobic metabolism for

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 energy. Training with short rest periods allows for enhanced
metabolite accumulation, increased mitochondrial and capillary
numbers and improved lactate buffering capacity.

Although short and moderate rest intervals are beneficial for

muscle endurance and hypertrophy, these rest periods have
detrimental effects to strength and power. Strength and power that
uses heavy loads performed at low repetitions (1-6) rely on the ATP-PC
energy system, which is best replenished with longer rest periods.
For strength, 2-minute rest intervals are advocated, while for power
training, rest intervals of 4-8 minutes may be necessary to fully
recuperate taxed energy systems.

 Frequency – Training frequency in exercise program design refers to

the number of training sessions completed within a specified period
(i.e. one week). The duration between gym sessions is critical for
ensuring sufficient muscular and neurological recovery. Another
aspect of great importance is selecting training frequencies to
maximize protein synthesis. Returning to the gym before the body has
recuperated can severely impair protein synthesis as muscle damage
persists. Moreover, impairing the body’s recovery will negatively
impact force production and the amount of weight that can be lifted in
subsequent training sessions.

Amongst the untrained, a training frequency of 1-3 days per

week is found to promote muscular adaptations. As training
experience increases, research shows that frequencies of 3-4 days per
week may be required to elicit further training adaptations. Among
advanced weightlifters and bodybuilders, frequencies of 4-6 days or
more per week are found to enhance strength and metabolic
adaptions. However, the organization of workouts at higher-
frequencies of training become increasingly important to avoid
overtraining.

Weekly training frequency directly impacts total training

volume. For example, if within-session training volume remains
constant and the number of training sessions are increased, total
training volume will increase. The danger with increasing frequency
under these circumstances is an increased risk of overtraining. Given
this, exercise program design, using either split routine or total-body
training, should be structured to ensure adequate recovery.

As a general recommendation for exercise program design,

Schoenfeld recommends at least 3 training sessions per week to
maximize muscle hypertrophy and a minimum of 48 hours between
sessions that train the same muscle group.

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 5 Principles of Exercise Training

In order to get the maximum out of your training, you need to apply
the five key principles of training – specificity, individualization,
progressive overload, variation and be aware of reversibility. The
principles of training are the five key areas that you need to focus on and
are as follows:

1. Principles of Specificity
The Specificity Principle is a principle that states that exercising a
certain body part, component of the body, or particular skill primarily
develops that part or skill. In relation to the body, in order for one to
train the pectorals, for example, one must use exercises which activate
the pectorals; performing squats in this instance will be ineffective.

In relation to skill, the Principle of Specificity implies that, to

become better at a particular exercise or skill, one should perform that
exercise or skill. For example, a runner should run to improve running
performance. For a runner, exercises like swimming or cycling may have
mixed effects: they may help by improving general cardiovascular
endurance and burning off fat, but it may also harm performance by
increasing the size and weight of muscles which aren't crucial to
running.

2. Principles of Individualization
The principle of individualization dictates that sports training
should be adjusted according to the age, gender, rate of progress, and
previous skill development of the individual. The goal of individualization
is to capitalize on strengths while minimizing existing skill deficiencies.

It is widely accepted among the endurance sports community that

individualization in training stimulus will create optimal performance
outcomes. Measuring individual physiological information and applying it
properly is the only true way to individualize and differentiate training
responses, yet true individualization of training prescription is rarely
carried out by coaches or self-coached athletes. If physiological
information is unknown about a certain athlete, the coach makes a best
guess effort, which may result in impaired performances.

3. Principles of Overload
The overload principle states that in order to keep making gains
from an exercise program, you must find some way to make it more
difficult. This is because bodies adapt to exercise. The problem is that
once your body adapts to a given workload, it will not continue to adapt
unless the workload is increased somehow. If you do not continue to

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adapt, then eventually you will plateau and regress. Having stated that it
is necessary to make conditioning programs more difficult, one caution
should be kept in mind: you must observe specificity when applying the
overload principle. Performing a set of twenty might be a way of making
the workout more difficult, but if you need to enhance the phosphagen
energy system then you are violating specificity. There are a number of
ways to apply the overload principle to a strength and conditioning
program:

- Increase the weight lifted

- Increase the volume of work
- Change the exercises employed
- Modify the order of the exercises
- Alter the rest periods

Increasing the weight that is lifted will make the workout more
difficult. Heavier weights will force your muscles, connective tissue, bone
and nervous system to adapt. Lifting heavier weights will also cause you
to initially perform fewer repetitions with the weight.

Increasing the volume of work—either number of sets, number of

repetitions, or some combination thereof—will result in your body having
to adapt to it. This is one of the main ways to elicit larger muscles and
connective tissue adaptation from strength training. One should be
careful with this method of applying overload; a volume that is too great
will train the wrong energy system.

Changing the exercises employed is a way to increase overload that

many individuals are reluctant to use. Many people feel that the
exercises they are performing are the only ones that can elicit certain
gains. This is not so. Changing the exercises has a number of benefits,
including keeping the workouts interesting and requiring your body and
nervous system to adapt to resistance imposed in a totally different way.
There are many exercises that train the same movement and the same
muscle groups, this means that you do not have to rely on one exercise to
train a given area.

The order that exercises are performed is another way to provide

overload. By changing when exercises are performed, you make some
exercises more difficult to perform and others easier. For example, in
your current workout your exercise order may look like this: bench press,
incline press, dumbbell flies. Now, let’s change the order of exercises so
that the new workout looks like this: dumbbell flies, incline press, bench
press. The result of this change is that you will be able to lift more weight
on the dumbbell flies and incline press, because they are performed
while you are fresher. You will lift less weight on the bench press,

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because it will be performed while you are fatigued. Not only will you
become stronger on the first two exercises, but you will also keep your
workouts interesting and this will also help your body to adapt in a
different manner because you are focusing on the first two exercises
instead of the bench press.

A final way to provide overload is to modify the amount of rest. This

must be used carefully to ensure that you are observing specificity. By
increasing the amount of rest in between sets, you allow your body to
recover more completely. This means you will be able to lift heavier
weights with a greater number of repetitions. The benefit of this
approach to training is that it allows you to increase your strength on
exercises. Conversely, if you shorten the amount of rest in between sets,
you do not allow yourself as much recovery. It becomes more difficult to
lift a given amount of weight. While this does not do as good a job of
increasing strength, it does force the muscles to grow to adapt to the rest
period.

Overload is not something that only needs to be applied on a daily

basis, it must be applied over a lifetime of training. The final principle
deals with the importance of applying overload logically over time.

4. Principles of Progression
Principle of progression is the idea that the value of a house
increases when more valuable houses are built in the area. This contrasts
with principle of regression, which is based on the concept that larger,
more expensive houses lose value when they are near smaller, less
valuable homes.
This is all about the need to gradually increase the workload that
you put your body through. It is essential to combine training and rest
whilst at the same time increasing the stress that the body is put
through. This so-called ‘stress’ is a combination of the frequency,
duration and intensity of the workout.
Progression is all about small increments. It is not a case of doing a
two hour walk one day and a five hour walk a couple of days later. You
should only progress gradually, by around 5-10 per cent at a time. The
safest approach is to increase your weekly activity by no more than five
per cent.

5. Principles of Reversibility
The reversibility principle is a concept that states when you stop
working out, you lose the effects of training. It is sometimes referred to
as the ''use it or lose it'' principle. This sounds like common sense, but
the science behind the reversibility principle is more complex. Moreover,

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on the plus side, it states that when you resume working out, you begin
to make gains again. While the reversibility principle is often perceived
as a negative thing, exercise physiologists are discovering that it can be a
positive thing as well.

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 Key Components to Program Design
When designing a resistance training program for either yourself or
clients, there are many considerations that need be taken into account
before you hit the gym. Broadly speaking, there are three key
components to program design: Environmental factors, needs analysis
and program variables/training guidelines. It’s important to identify and
consider the elements involved in each of the components to ensure for
an effective training session and overall program.
Let’s take a closer look at these components:
 Environmental Factors:
This includes external factors such as equipment availability, time
of day, time available to train and number of participants. While these
might seem like obvious considerations, they are important as they will
have an impact on what types of exercises you can include in your
program and how many exercises you can perform.
 Needs Analysis:
A needs analysis is a way to gather specific information about your
client to allow for an individualized program to be created. If you are
creating a program for yourself, a needs analysis is still important and
will help you select the appropriate exercises, sets and reps to meet your
fitness goals. The information that should be considered in the needs
analysis includes:
- Goals
- Age
- Gender
- Experience/Fitness level
- Injuries/Health factors

 Program Variables/Training Guidelines:

After determining what environmental factors exist and analyzing

the internal influences involved, the process of actually writing the
exercise program can begin. This process can be broken down into the
following:

• Exercise Choice
It is important to balance out development of all muscle groups,
and as a general rule programs should consist of exercises that
include legs, upper body push, upper body pull and core. It is also
recommended to make the exercises ‘functional’, which means they
assist in preparing the body for everyday activities.

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 • Exercise Order
Train larger muscles first, and then move to smaller muscles.
This will see compound exercises performed at the beginning of the
session and isolated exercises toward the end.

• Number of Reps
There should be an inverse relationship between weight and the
number of repetitions. That is, as the weight increases, the number of
reps should decrease, and vice versa. Specific training goals are also
important to consider, e.g. 1-6 reps for power and strength goals, 8-12
reps for general strength and 15+ reps for endurance.

• Intensity/Load
Rate of perceived exertion (RPE) is a self-quantified measure of
intensity for an activity and should be used to understand load.

• Number of Sets
There should be an inverse relationship between the number of
sets and repetitions. That is, a lower number of repetitions should be
combined with a higher number of sets, and vice versa. Similarly, to
number of repetitions, training goals are important to consider when
programming how many sets to complete.

• Rest Intervals
Rest time will depend on both training goals and fitness levels.
For power and maximal strength goals, longer periods of rest should
be taken (3-10 minutes), for general strength between 30 seconds – 2
minutes and for beginners anywhere between 1 and 2 minutes. To
minimize the down time between sets you can alternate exercises for
different parts of the body, for example, a set of for the legs
immediately followed by an upper body exercise.

Steps in Designing Exercise Program

Starting a fitness program may be one of the best things you can do
for your health. Physical activity can reduce your risk of chronic disease,
improve your balance and coordination, help you lose weight — and even
improve your sleep habits and self-esteem. And there's more good news.
You can start a fitness program in only five steps.
1. Assess your fitness level
You probably have some idea of how fit you are. But assessing and
recording baseline fitness scores can give you benchmarks against which
to measure your progress. To assess your aerobic and muscular fitness,
flexibility, and body composition, consider recording:

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 • Your pulse rate before and immediately after walking 1 mile (1.6
kilometers)
• How long it takes to walk 1 mile, or how long it takes to run 1.5
miles (2.41 kilometers)
• How many standard or modified pushups you can do at a time
• How far you can reach forward while seated on the floor with your
legs in front of you
• Your waist circumference, just above your hipbones
• Your body mass index

2. Design your fitness program

It's easy to say that you'll exercise every day. But you'll need a
plan. As you design your fitness program, keep these points in mind:

 Consider your fitness goals. Are you starting a fitness program to

help lose weight? Or do you have another motivation, such as
preparing for a marathon? Having clear goals can help you gauge your
progress and stay motivated.

 Create a balanced routine. For most healthy adults, the Department

of Health and Human Services recommends getting at least 150
minutes of moderate aerobic activity or 75 minutes of vigorous
aerobic activity a week, or a combination of moderate and vigorous
activity. The guidelines suggest that you spread out this exercise
during the course of a week. Greater amounts of exercise will provide
even greater health benefits.
But even small amounts of physical activity are helpful. Being active
for short periods of time throughout the day can add up to provide
health benefits.
Do strength training exercises for all major muscle groups at least two
times a week. Aim to do a single set of each exercise, using a weight
or resistance level heavy enough to tire your muscles after about 12 to
15 repetitions.

 Start low and progress slowly. If you're just beginning to exercise,

start cautiously and progress slowly. If you have an injury or a medical
condition, consult your doctor or an exercise therapist for help
designing a fitness program that gradually improves your range of
motion, strength and endurance.

 Build activity into your daily routine. Finding time to exercise can
be a challenge. To make it easier, schedule time to exercise as you
would any other appointment. Plan to watch your favorite show while
walking on the treadmill, read while riding a stationary bike, or take a
break to go on a walk at work.

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 Plan to include different activities. Different activities (cross-
training) can keep exercise boredom at bay. Cross-training using low-
impact forms of activity, such as biking or water exercise, also
reduces your chances of injuring or overusing one specific muscle or
joint. Plan to alternate among activities that emphasize different parts
of your body, such as walking, swimming and strength training.

 Try high-interval intensity training. In high-interval intensity

training, you perform short bursts of high-intensity activity separated
by recovery periods of low-intensity activity.

 Allow time for recovery. Many people start exercising with frenzied
zeal — working out too long or too intensely — and give up when their
muscles and joints become sore or injured. Plan time between sessions
for your body to rest and recover.

 Put it on paper. A written plan may encourage you to stay on track.

3. Assemble your equipment

You'll probably start with athletic shoes. Be sure to pick shoes
designed for the activity you have in mind. For example, running shoes
are lighter in weight than cross-training shoes, which are more
supportive.
If you're planning to invest in exercise equipment, choose
something that's practical, enjoyable and easy to use. You may want to
try out certain types of equipment at a fitness center before investing in
your own equipment.
You might consider using fitness apps for smart devices or other
activity tracking devices, such as ones that can track your distance, track
calories burned or monitor your heart rate.
4. Get started
Now you're ready for action. As you begin your fitness program,
keep these tips in mind:
• Start slowly and build up gradually. Give yourself plenty of time to
warm up and cool down with easy walking or gentle stretching. Then
speed up to a pace you can continue for five to 10 minutes without
getting overly tired. As your stamina improves, gradually increase the
amount of time you exercise. Work your way up to 30 to 60 minutes of
exercise most days of the week.
• Break things up if you have to. You don't have to do all your
exercise at one time, so you can weave in activity throughout your
day. Shorter but more-frequent sessions have aerobic benefits, too.
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 Exercising in short sessions a few times a day may fit into your
schedule better than a single 30-minute session. Any amount of
activity is better than none at all.
• Be creative. Maybe your workout routine includes various activities,
such as walking, bicycling or rowing. But don't stop there. Take a
weekend hike with your family or spend an evening ballroom dancing.
Find activities you enjoy to add to your fitness routine.
• Listen to your body. If you feel pain, shortness of breath, dizziness
or nausea, take a break. You may be pushing yourself too hard.
• Be flexible. If you're not feeling good, give yourself permission to
take a day or two off.

5. Monitor your progress

Retake your personal fitness assessment six weeks after you start
your program and then again every few months. You may notice that you
need to increase the amount of time you exercise in order to continue
improving. Or you may be pleasantly surprised to find that you're
exercising just the right amount to meet your fitness goals.
If you lose motivation, set new goals or try a new activity.
Exercising with a friend or taking a class at a fitness center may help,
too.
Starting an exercise program is an important decision. But it
doesn't have to be an overwhelming one. By planning carefully and
pacing yourself, you can establish a healthy habit that lasts a lifetime.

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 You can also use the SMARTER Objectives in setting your fitness
goals.
Objectives Description Goal
What, why, who, when and I will exercise for
S Specific how? You should have a 30 min. at least 3
definite target objective. times a week.
Objectives should be I will be able to
M Measurable measurable to truthfully run for 30 min.
gauge your goal. without stopping.
Goals should be stimulating, I will finish the 5K
A Attainable
either too comfortable or too fur u in 30 min. or
difficult. less.
Goals should be attainable I will compete in a
R Realistic give the resources, effort, of 10K evets in 6
time. months.
Goals must be timely, helpful, I will lose at least
T Time ad attainable in a period of 5 kilograms in 3
time. months.
Goals must be motivational ad I will learn how to
encouraging to level up and swim ad ride a
E Exciting
improve. bike so I ca join
the triathlon club.
Evaluate the workout you I will increase the
have doe, its regularity, distance. I can run
R Recorded
moderation, time give, and a by 10% every 2
progress made with the type weeks.
of training.

FITT Principle

The FITT principles are an

exercise prescription to help
participants understand how long and
how hard they should exercise. FITT
is acronym that stands for Frequency,
Intensity, Time, and Type. FITT can
be applied to exercise in general or
specific components of exercise. For
example, below are some general
FITT guidelines for weekly exercise.
 Frequency: Daily moderate
exercise is ideal, but try to exercise
a minimum of 3-5 days per week.
 Intensity: Moderate to vigorous
intensity exercise is recommended
for adults.

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  Time: 30-60 minutes per day.
 Type: To maintain a well-balanced
fitness level, perform a variety of
exercises included cardio,
strength, and flexibility training.
ACTIVITY

 Create an effective exercise program for a week using the FITT

Principles. Record your progress through videos. Make sure to
includes the following in your program.

 Frequency: 3 Times a week

 Intensity: moderate
 Time: 10mins. per session
 Type: Cardio, Flexibility and strength

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