Exercise Prescriptions

During my studies at Purdue Global University, in EF310 we had four case studies: Justin, Sally, Jennifer, and Carl. The last case study, Carl, was a 21 year old male, 5’11” and 180lbs, with 24% body fat. A junior in college, he was quite busy but had goals of gaining some muscle through lifting, and also be in better shape for sports. Based on his fit test results, and his risks, here is his workout prescription. Contact me if you would like one yourself!


According to Sarah Kester’s article About the FITT Principle, F.I.T.T. stands for frequency, intensity, time, and type. Frequency refers to how often an exercise is performed. Next, intensity refers to how hard (light, moderate or vigorous) the activity is for the individual to perform. Furthermore, time refers to how long an exercise is performed. Lastly, type describes the kind of activity being performed. Collectively, these are the F.I.T.T principles and they are designed to assist in creating a balanced exercise plan for people of all fitness levels and goals. These principles can also be tailored to assist those with chronic diseases, by designing a program to help people work around their individual barriers and improve their health. For example, one could use the F.I.T.T. principles to set a workout plan to lose weight, improve cardiovascular strength, increase strength, or even lower blood pressure. It all begins with setting a goal, then writing out a realistic weekly exercise plan to meet that goal. One can add variety by switching up the workouts from time to time, which helps to avoid boredom. The F.I.T.T. principle can also help track progress, and one can increase in areas of the plan as they improve (Kester, 2020).