Exercise Plan- FITT-VP Principle (50pts)
Instructions: Refer to the scenario below to create a two-week exercise program using the FITT-VP principle.
Create the exercise program by editing the tables that are given below. Under each table, using bullet points,
list the specific exercises to be performed. Must be submitted as a PDF.
Scenario: Jenny is a 45-year old female who walks, at a low intensity, 1 mile two times per week. She would
like to increase her cardiorespiratory fitness and begin to lift weights. In addition to this, she would like to
increase her flexibility to improve her balance and quality of life for the future. Her resting heart rate is 60 bpm.
1. Create a Cardiorespiratory Endurance program using the FITT-VP Principle
Frequency
Intensity
Time
Type (Give specific
types of exercises)
Volume
Progression (after 2
weeks progress to
what frequency,
duration, and/or
intensity)
What target HR range should Jenny aim for? ______________
(Hint: HRR equation, use 60 bpm for resting HR).
2. Create a weight training program using the FITT-VP principle.
Frequency
Intensity (% of
1RM)
Time
Type (Give specific
types of exercises)
Upper Body Exercises (i.e., arms,chest,shoulders):
Lower Body Exercises (i.e., quads, hamstrings, calves):
Sets
Repetitions
Progression (after 2
weeks progress to
what frequency
and/or intensity)
Use bullet points to list out the exercises
Day A
Exercise 1
Exercise 2
Day B
Exercise 1
Exercise 2
3. Create a flexibility program using the FITT-VP principle.
Frequency
Intensity
Time
Type (Give specific
types of exercises)
Volume
Progression (after 2
weeks progress to
what frequency,
duration, and/or
intensity)
4. Refer back to your tables and label next to the days what component of fitness Jenny will focus on for that
day. (CRF for cardiorespiratory endurance, RT for weight training, F for flexibility, R for rest)
Day 1:
Day 8:
Day 2:
Day 9:
Day 3:
Day 10:
Day 4:
Day 11:
Day 5:
Day 12:
Day 6:
Day 13:
Day 7:
Day 14:
Exercise Plan- FITT-VP Principle (10pts.)
Instructions: Refer to the scenario below to create a two-week exercise program using the
FITT-VP principle. Create the exercise program by editing the tables that are given below.
Under each table, using bullet points, list the specific exercises to be performed.
Scenario: Peter is a 49 year old male who cycles, at a low intensity, 2 miles two times per week
and lifts weights one time per week. He would like to increase his cardiorespiratory fitness and
increase the frequency of lifting weights. In addition to this, he would like to increase his
flexibility to improve his balance and quality of life for the future.
1. Create a Cardiorespiratory Endurance program using the FITT-VP Principle
Frequency
5 days of moderate intensity aerobic exercise
Intensity
Moderate Intensity: 40% HRR to 59% HRR
Time
40 minutes of moderate intensity aerobic exercise
Type (Give
specific types of
exercises)
10 minute warm-up on treadmill
Treadmill (Intervals of walking, jogging with changes in incline) 15
min.
Recumbent Bike (maintain at least 50 RPM, Note: resistance will
vary based on ability to maintain 50 rpm) 15 minutes
600 MET/min/week
Volume
Notice the
minutes for the
Type add up to
a total of 40
minutes as seen
in Type
Note: Keep this value the same as it references a moderate intensity.
Progression
(after 2 weeks
progress to
what frequency,
duration,
and/or
intensity)
Increase to 50 minutes of moderate intensity aerobic exercise, 5 days
per week.
10 min. warm up on treadmill
20 min. on treadmill
20 min. on recumbent bike
What target HR should Peter aim for? 104 bpm to 125 bpm
(Hint: HRR method, use 60 bpm for RHR).
Target Heart Rate= ((Max HR Resting HR) x Intensity %) + Resting HR
Max HR = 220 age
40% HRR= ((171 60) x .40) + 60 = 104 bpm
59% HRR= ((171 60) x .59) + 60 = 125 bpm
2. Create a weight training program using the FITT-VP principle.
Notice the
minutes for the
Type add up to
a total of 50
minutes
Frequency
2 days per week
Intensity (% of
1RM)
55% 1-RM (light to moderate intensity)
Time
No specific duration of time
Type (Give
specific types of
exercises)
Upper Body Exercises (i.e., arms,chest,shoulders): Bicep curls,
Triceps extension, lateral raise, dumbbell chest press
Lower Body Exercises (i.e., quads, hamstrings, calves): squats,
leg press, leg curls, leg extension
Repetitions
10-12 repetitions
Sets
2-3 sets
Progression (after Increase to 12-15 repetitions for 2-3 sets.
2 weeks progress
to what frequency
and/or intensity)
Use bullet points to list out the exercises
Day A
Biceps curl
Triceps extension
Lateral raise
Dumbbell chest press
Day B
Squats
Leg press
Leg curls
Leg extension
3. Create a flexibility program using the FITT-VP principle.
Frequency
2 days per week
Intensity
Stretch to the point of feeling tightness or slight discomfort.
Time
Hold static stretch for 15-30 seconds
Type (Give specific
types of exercises)
Standing quad stretch (stand on one leg, flexion of opposite leg
and hold)
Simple hamstring stretch (in a seated position and legs extended,
reach forward towards toes)
Seated pigeon- hip stretch (sit with knees bent and feet flat on
floor, place ankle on top of opposite leg, put hands behind body
and fingertips facing away from your body)
Volume
60 seconds total for each stretch
2-4 reps of 15-30 seconds
Progression (after 2 Optimal progression is currently unknown.
weeks progress to
what frequency,
duration, and/or
intensity)
4. Refer back to your tables and label next to the days what component of fitness Jenny will focus
on for that day. (CRF for cardiorespiratory endurance, RT for weight training, F for flexibility,
R for rest)
Day 1: CRF
Day 2: RT, F
Day 3: CRF
Day 4: CRF,RT
Day 5: CRF, F
Day 6: CRF
Day 7: Rest
Day 8: CRF, F
Day 9: RT
Day 10: CRF, F
Day 11: CRF
Day 12: CRF, RT
Day 13: CRF
Day 14: Rest
Notice that you can
combine components
of fitness together on
the same day if you
would like to do so.
