Exercise prescription principles FITTVP principles Frequency, Intensity, Time, Type, Volume and Progression of Physical Exercise

1. Physical Activity
Terminology (2)
Dr. Anees Alyafei
Wellness In-Charge
Jan. 2020
1

2. Objectives
• FITT Principles
• FITT-VP
Definitions
• Time
• Type
Components of
FITT
• Methods for Exercise
Intensity measurement.
• Practical session
Exercise
Intensity.
2
American College of Sports Medicine. ACSM's guidelines for exercise testing and prescription. Lippincott Williams & Wilkins; 2013 Mar 4.

3. Frequency
Times per
week
Intensity
Level of
vigor
Time
Duration
(min.-hr.)
Type
Form of
activity
3
American College of Sports Medicine. ACSM's guidelines for exercise testing and prescription. Lippincott Williams & Wilkins; 2013 Mar 4.
Exercise Prescription

4. Frequency
Times per
week
Intensity
Level of
vigor
Time
Duration
(min.-
hr.)
Type Volume Progression
4
American College of Sports Medicine. ACSM's guidelines for exercise testing and prescription. Lippincott Williams & Wilkins; 2013 Mar 4.
Exercise Prescription

5. Frequency
Vigorous intensity
aerobic exercise
done at least 3
day/ week

6. Time
30–60 min/day
(≥150 min/week)
Moderate intensity exercise
20–60 min/day
(≥75 min/week)
Vigorous intensity exercise
Combination of moderate &
vigorous intensity
Less than 20 min/day
beneficial, especially in
sedentary individuals
Weight management, longer
durations (≥60–90 min/day )

7. Type
Rhythmic, aerobic exercise of at least moderate intensity that
involves large muscle groups and requires little skill to perform is
recommended for all adults to improve health and CRF.

8. Frequency
Times per
week
Intensity
Level of
vigor
Time
Duration
(min.-
hr.)
Type Volume Progression
8
American College of Sports Medicine. ACSM's guidelines for exercise testing and prescription. Lippincott Williams & Wilkins; 2013 Mar 4.
Exercise Prescription

9. Volume
• Exercise volume is the product of FIT.
• Health/fitness outcomes, e.g. body composition.
• It is used to estimate the gross Energy Expenditure a:
• MET-min/week.
• Kcal/ week.
• A target volume of ≥500–1,000 MET-min/ week.
• = 1,000 kcal / week of moderate intensity PA, ~150 min / week.
• Pedometer counts of ≥5,400–7,900 steps/day.

10. Frequency
Times per
week
Intensity
Level of
vigor
Time
Duration
(min.-
hr.)
Type Volume Progression
10
American College of Sports Medicine. ACSM's guidelines for exercise testing and prescription. Lippincott Williams & Wilkins; 2013 Mar 4.
Exercise Prescription

11. Progression
• The recommended rate of progression in an exercise program
depends on;
• Individual’s health status,
• physical fitness,
• training responses,
• and exercise program goals.
• Progression by; increasing any of FITT .
• Applying the principle of “start low and go slow” .
• Increase Intensity then Time as tolerated.
• 5–10 min/1–2/week over first 4–6/ week. after ≥1 mo, FIT of.

12. Intensity
Methods of Estimating Intensity of Exercise

13. Intensity
Maximum Heart Rate
Fox et
al.(35)
HRmax =
220-Age
For Both
Genders
Astrand
(8)
HRmax=
216.6 –
(0.84X Age)
For 4-34 years
Tanaka et
al. (101)
HRmax =
208 – (0.7
X Age)
Healthy
individual
Gellish et
al. (38)
HRmax =
207 – (0.7
X Age)
Participants in
fitness
program
Gulati et
al. (47)
HRmax =
206 – (0.88
X Age)
Asymptomatic
middle-aged
women for
stress testing.

14. Intensity
Metabolic Equivalents
MET
Light
2.0–2.9 METs
Walking around,
soft play e.g.
cards
Moderate
3.0–5.9
METs
Brisk Walking,
table tens
Vigorous
≥6.0 METs
Jogging, carry
heavy weight,
football

15. Intensity

16. Components of the Exercise Training Session
Cases of Prolonged Warm Up:
1. Elderly above 65Y/O
2. Long sedentary Life-style
3. Very Cold Weather
Cases of Prolonged Cool-down:
1. Long vigorous exercise
2. Patients on β, α and Calcium blockers
3. Log sedentary lifestyle.

17. Heart Rate Reserve
HRR method: Target HR (THR) =
[(HRmax/peak a − HRrest ) × % intensity desired] + HR rest

18. Perceived Effort

27. 27
Thank you
American College of Sports Medicine. ACSM's guidelines for
exercise testing and prescription. Lippincott Williams & Wilkins;
2013 Mar 4.