9/2/24, 12:24 AM REG * SY2023-1@DALA: BSBA-MM1-A1 | FIT 111: PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS 1 - https://access.

REG * SY2023-1@DALA: BSBA-MM1-A1 | FIT 111: PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS 1
PHYSICAL FITNESS

Lesson 1.2: Exercise Prescriptions and MFIT principles

EXERCISE PRESCRIPTION is based on these principles: Type, Duration, Frequency, Intensity and Volume.

TYPE refers to mode of exercise training, with the main forms being aerobic (i.e. endurance training), resistance (i.e. strength training), flexibility, and
balance.
The length and number of exercise sessions performed within a given time frame, are described by DURATION and FREQUENCY, respectively.
INTENSITY is defined as the level of effort being exerted by the participant and can be measured in a variety of ways. Common measures of aerobic
intensity include the following:
Borg Rating of Perceived Exertion Scale (RPE)

1. Target heart rate: Percent of maximum heart rate (HR max) or Karvonen Formula/Heart Rate Reserve (HRR)
2. Metabolic Equivalents (METS)
3. Maximum oxygen consumption (VO2 max)

Each measure has guidelines for what parameters denote vigorous, moderate, and low intensity exercise. The following table offers a comparison of
intensity across multiple measurement methods.

With moderate intensity the patient will have a faster heart beat, feel warmer, and breath harder. An example is brisk walking.

With vigorous intensity the patient will get warm quickly, perspire, breath much harder, and will struggle to maintain a conversation.

VOLUME is a sum of the intensity, frequency, duration, and longevity of a physical activity program.

Recommendations regarding frequency, time, and intensity have been established for each type of exercise training.

Conclusion: The way in which these recommendations are applied depends on multiple factors. In developing a program prescription, health professionals must
consider fitness level, fitness goals, exercise preferences, equipment availability, and other personal factors that may impact participation. For example, if a patient
or client is starting at a low level of fitness, an initial program may include low to moderate intensity, aerobic exercise that the individual enjoys and fits his or her
time schedule to encourage adherence. In addition, the patient or client may have to work up to meeting the recommended 150 minutes per week.

What is the FITT principle?

The FITT principle is a tried-and-true method of putting together an efficient workout plan. It’s especially useful if you’re someone who thrives on structure, as
you can think of the components as a set of rules to follow. It’s also great for monitoring your exercise progress with cardiovascular activity and strength training.
One study even found that the FITT principle was useful in helping researchers and healthcare professionals create the right exercise regimen for people who had
just had a stroke.

Let’s explore each component.

1. FREQUENCY

This refers to how often you exercise. The point is to meet your goals without overtraining the body.
When it comes to cardio: As a general rule of thumb, aim for a minimum of three cardio sessions per week. If you’re looking to lose weight, you might
increase this number to five to six sessions.
When it comes to strength training: It’s recommended to do some sort of strength training three to four times per week. Strength training can involve the
use of weights (even bodyweight workouts), resistance, barbells, or machines.
Also includes rest days: Also account for rest days when putting together your plan. It’s important to give your muscles a chance to recover.

https://access.uv.edu.ph/teacher_lesson/show/4287058?lesson_id=19788517&section_id=77762218 1/2
9/2/24, 12:24 AM REG * SY2023-1@DALA: BSBA-MM1-A1 | FIT 111: PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS 1 - https://access.…
2. INTENSITY

This refers to how difficult an exercise is.

When it comes to strength training

With strength training, there are three primary methods you can use to measure intensity:
1. amount of weight lifted
2. number of repetitions completed
3. number of sets
When it comes to cardio
To measure how hard you’re working during a cardiovascular exercise, you can look to your heart rate, which is measured by beats per minute (bpm).
This starts with determining your target heart rate zone for your fitness level and age. The heart rate zone you’re meant to target is based on a percentage of your
maximum heart rate (MHR).

1. Find your max heart rate (MHR)

To find your MHR, use this calculation: 220 minus your age = MHR.
For example, if you’re 25 years old, your MHR is 195 (220 – 25 = 195 MHR).

2. Find your target heart rate zone

According to Harvard Health, aerobic exercise is when your heart rate reaches between 70 and 85 percent of your MHR. You’re also getting a workout when your
heart rate reaches 50 to 70 percent of your MHR.
To find your target heart rate zone, use this calculation: MHR multiplied by percentage rate in decimals.
So, this looks like: 195 x 0.50 = ~97 and 195 x 0.85 = ~165
According to the American Heart Association, the target heart rate zone for a 25-year-old is approximately 95 to 162 beats per minute.

3.TIME

This refers to the duration of each exercise.

Experts recommend at least 150 minutes of moderate-intensity exercise or at least 75 minutes of high-intensity exercise a week.

This can look like 30 minutes of moderate exercise or 15 minutes of intense exercise a day.

Of course, you can increase or decrease this duration based on several factors, including current fitness level, age, weight, health, and others.

A cardio workout is recommended to last a minimum of 30 minutes. This can be longer, depending on the exercise. A long bike ride, for example, could take
up to 2 hours.
Resistance workouts usually last between 45 and 60 minutes.

Don’t add time to your workouts until you’re ready to do so. Once your endurance builds, you can gradually increase the time spent exercising.

4. TYPE

This refers to what kind of exercise you’ll be doing under the umbrella of cardio or strength training.

Cardio is any type of exercise that improves your cardiovascular system. This includes:

running
swimming
walking
dancing
aerobics routines
cycling

Strength training is any type of exercise that tones and strengthens the muscles. It usually results in muscular hypertrophy.
This includes:

the use of weights, like bicep curls and bench presses

bodyweight exercises, such as:
squats
pushups
pullups
sit-ups

Reference:
https://www.healthline.com/health/fitt-principle#what-is-it
https://www.physio-pedia.com/Physical_Activity_and_Exercise_Prescription

https://access.uv.edu.ph/teacher_lesson/show/4287058?lesson_id=19788517&section_id=77762218 2/2