PATHFit 2- Exercise- based Fitness Activities

1. Movement Competency Screen

The Movement Competency Screen (MCS) is an assessment tool used to evaluate an

individual’s ability to perform basic movement patterns and identify any dysfunctions or
weaknesses. It helps trainers, coaches, and physical therapists understand how well a person
moves and whether they are ready to perform more complex exercises safely. The goal is to
assess movement quality, not just strength or endurance.

Key Components of the Movement Competency Screen:

 Posture: Proper alignment of the body during movement is essential for injury
prevention.
 Mobility: The ability to move joints through their full range of motion.
 Stability: Control of movement without compensations or instability.
 Strength: The ability to perform exercises without muscle imbalances or weaknesses.

Common Movements Tested in MCS:

1. Squats: To assess lower body mobility, hip hinge pattern, and overall stability.
2. Lunges: To evaluate lower body coordination and balance.
3. Push-Ups: To check upper body strength, stability, and alignment.
4. Planks: To measure core stability and endurance.
5. Overhead Movements: To test shoulder mobility and overall body coordination.

The MCS is helpful for identifying imbalances, areas that need improvement, and preventing
injuries by ensuring proper movement patterns before progressing to advanced exercises.

Example:

If a person struggles to perform a deep squat with proper form (e.g., heels lifting off the floor,
excessive rounding of the back), the Movement Competency Screen will flag these issues and
indicate a need for corrective exercises or mobility work before progressing to weighted squats.

2. Fundamental Movement Patterns

Fundamental movement patterns are the basic movements that our bodies should be able to
perform. Mastering these foundational movements is essential before progressing to more
complex exercises or advanced training techniques.

Key Fundamental Movement Patterns:

1. Squat:
 o Explanation: A basic lower-body movement that involves bending the knees and
hips to lower the body, then returning to a standing position. Squatting builds leg
and hip strength.
o Examples:
 Bodyweight Squat: With feet shoulder-width apart, squat down by
bending your knees and hips, keeping your back straight. Focus on going
as low as possible while maintaining form.
 Goblet Squat: Holding a weight at chest height, perform a squat while
maintaining upright posture.
2. Hinge (Hip Hinge):
o Explanation: A movement that focuses on bending at the hips while maintaining
a neutral spine. The hinge is essential for deadlifts, kettlebell swings, and other
hip-dominant exercises.
o Examples:
 Deadlift: Start with feet shoulder-width apart, grip the barbell, and lower
the hips while keeping the back straight. Lift the bar by extending your
hips and knees together.
 Kettlebell Swing: Hold the kettlebell with both hands, hinge at the hips,
and swing the kettlebell up to shoulder height.
3. Lunge:
o Explanation: A single-leg movement that involves stepping forward and
lowering the body, typically focusing on one leg at a time. Lunges enhance lower
body strength, stability, and balance.
o Examples:
 Walking Lunge: Take a step forward and lower your back knee toward
the floor, keeping your torso upright. Push through your front foot to step
forward into the next lunge.
 Reverse Lunge: Step backward instead of forward, lowering the back
knee toward the floor.
4. Push:
o Explanation: Upper-body movements where the arms extend from a fixed
position. Push exercises work the chest, shoulders, and triceps.
o Examples:
 Push-Up: Start in a plank position, lower your body toward the floor, and
push back up. This works the chest, shoulders, and triceps.
 Overhead Press: Using a barbell or dumbbells, press the weight overhead
while keeping the torso stable.
5. Pull:
o Explanation: Pulling movements engage the back, shoulders, and arms.
o Examples:
 Pull-Up: Using a bar, pull your body upward, engaging your back and
arms.
 Rows: Can be performed with dumbbells or a barbell, where you pull the
weight toward the body while maintaining a stable posture.
6. Rotational Movements:
 o Explanation: Movements that involve rotation around the body’s center of mass,
engaging the core and helping to stabilize the torso.
o Examples:
 Russian Twists: Sit on the ground and rotate your torso while holding a
weight, tapping the floor beside your hip on each side.
 Cable Woodchoppers: Using a cable machine, rotate the torso to pull the
cable diagonally across your body.

Importance of Mastering Fundamental Movement Patterns:

 Prevent Injury: Proper technique minimizes the risk of strain or injury.

 Build a Solid Foundation: Mastering basic movements allows individuals to progress to
more complex exercises with better form.
 Enhance Performance: Effective and efficient movement translates into better
performance in sports and daily activities.

3. The Importance of Breathing and Bracing Techniques for Core Exercises

Breathing and bracing techniques are critical for core exercises because they help stabilize the
spine, maintain proper posture, and generate force. Without these techniques, you risk poor
performance and potential injury, especially during compound movements.

Breathing Techniques:

1. Inhalation: Inhaling deeply through the nose expands the diaphragm, allowing the body
to prepare for exertion and stabilizing the core.
2. Exhalation: As you exert force (e.g., pushing, lifting), exhale through the mouth to
release pressure and avoid holding the breath.

Example: In a push-up, you should inhale as you lower your body towards the ground and
exhale as you push yourself back up. This breathing rhythm helps maintain stability and prevent
unnecessary pressure on the torso.

Bracing Technique:

Core bracing is the act of engaging your abdominal muscles to create a stable and rigid torso.
The goal is to "brace" or tighten the core to protect the spine and provide support during lifting
or other strenuous exercises. Proper bracing requires practice and attention to detail.

Steps for Bracing:

1. Stand tall and place your hands on your abdomen.

 2. Inhale deeply through your nose, allowing your belly to expand (diaphragmatic
breathing).
3. Brace the core by tightening your abdominal muscles as if you are about to be punched
in the stomach. The bracing should be tight but controlled.
4. Maintain the brace while performing the movement, such as lifting a weight or
performing a plank.

Example: In a deadlift, before lifting the barbell, you take a deep breath, brace your core by
tightening your abs, and then perform the lift. This ensures proper posture and minimizes the risk
of injury to the lower back.

The Importance of Breathing and Bracing:

 Protects the Spine: Proper bracing provides spinal stability and helps prevent injury
during movements that involve heavy lifting or pressure on the core.
 Improves Performance: A tight core allows better force transfer from the lower body to
the upper body, improving performance in many exercises.
 Regulates Intra-abdominal Pressure: Proper bracing helps maintain balanced intra-
abdominal pressure, ensuring that your internal organs are supported during heavy lifts.

1. Integrating the FITT Principles in an Exercise Routine

The FITT Principle (Frequency, Intensity, Time, and Type) is a useful framework for designing
a structured and balanced exercise program that aligns with individual goals and fitness levels.
Here’s how to apply it:

FITT Principle Components:

 Frequency (F): Refers to how often you perform exercise.

o Example: If you're doing cardiovascular exercises, aim for 3-5 days per week.
For strength training, aim for 2-3 days per week.
 Intensity (I): The level of effort required during exercise.
o Example: For cardiovascular activities, intensity can be measured by heart rate. A
moderate intensity might be 50-70% of your max heart rate, while vigorous
intensity could be 70-85%. For strength training, intensity is related to the weight
lifted or the difficulty of the exercise.
 Time (T): The duration of each exercise session.
o Example: A typical cardio session might last 30-60 minutes, depending on your
fitness goals. For strength training, 30-45 minutes could be enough, depending on
the number of sets and exercises.
 Type (T): The kind of exercise you perform.
o Example: Cardio (running, cycling, swimming), strength training (weight lifting,
bodyweight exercises), flexibility training (yoga, dynamic stretching).
Integrating FITT Principles in a Routine:

 Cardio Routine: Aim for 3-5 days/week of running (or other aerobic activities) at
moderate to vigorous intensity, lasting 30-60 minutes.
 Strength Training Routine: Perform 2-3 days/week of strength exercises (e.g., squats,
push-ups, deadlifts) with moderate to heavy intensity, for 30-45 minutes each session.

By applying the FITT principle, you can personalize your exercise program based on individual
goals, whether it’s building endurance, strength, or flexibility.

2. Discussing the Different Exercise Principles

Exercise principles help structure and maximize the effectiveness of training. These principles
guide how to achieve consistent progress, prevent injury, and maintain a balanced fitness
program.

Key Exercise Principles:

 Overload Principle: To improve, the body must be challenged beyond its current
capabilities. This can be done by increasing the weight, intensity, duration, or frequency
of exercises.
o Example: If you're lifting weights, progressively add weight to the barbell each
week to continue building strength.
 Progression Principle: Exercise should gradually increase in difficulty to continuously
improve. Once the body adapts to the current exercise routine, make it progressively
harder.
o Example: Start with 10 push-ups, then move to 15 or introduce variations like
incline or decline push-ups for added difficulty.
 Specificity Principle: Training should be targeted to the specific goals you want to
achieve. The type of training you perform will dictate the outcomes you achieve.
o Example: If you want to improve cardiovascular endurance, focus on running or
cycling rather than strength training.
 Recovery Principle: Adequate recovery between workouts is essential to allow muscles
to repair and grow. Overtraining without proper rest can lead to fatigue and injury.
o Example: After an intense strength training session, take 1-2 days of rest or do
light activity to allow muscles to recover.
 Variation Principle: To avoid plateaus and boredom, regularly change your exercises,
workout routines, or the intensity of your workouts.
o Example: Alternate between cardio workouts (running, cycling, swimming) and
strength workouts (free weights, resistance bands, bodyweight exercises) to keep
challenging your body.
 Individualization Principle: Exercise programs should be tailored to an individual’s
fitness level, needs, and goals.
 o Example: A beginner might start with bodyweight exercises, while an advanced
lifter might focus on heavy weights or more complex movements like deadlifts
and squats.

3. Executing Core Progression Exercises

Core progression focuses on gradually increasing the difficulty of core exercises to improve
strength and stability of the trunk, which is essential for overall movement efficiency and injury
prevention.

Core Progression Steps:

1. Beginner Level (Stabilization and Learning Proper Technique):

o Dead Bug: Lying on your back, raise your arms toward the ceiling and knees bent
at 90 degrees. Slowly extend your opposite arm and leg while keeping your lower
back pressed to the floor. Return to the starting position and repeat.
o Plank on Knees: Start in a kneeling plank position, focusing on keeping a straight
line from your knees to your shoulders. Hold for 15-30 seconds.
2. Intermediate Level (Increase Difficulty):
o Full Plank: From a high push-up position, engage your core, keeping your body
straight from head to heels. Hold for 30-60 seconds.
o Side Plank: Lie on your side, lift your hips off the floor, and hold your body in a
straight line. This targets the obliques.
3. Advanced Level (Incorporate Movement and Resistance):
o Plank with Leg Lift: From the standard plank position, lift one leg off the ground
while maintaining a stable core. Alternate legs.
o Weighted Russian Twists: Sit with your feet off the floor and lean back slightly.
Hold a weight with both hands and twist your torso from side to side, engaging
your core.

As you progress, continue to challenge your core with more advanced movements or by adding
external resistance (e.g., using a medicine ball or weight during twists).

4. Differentiating Muscle Contractions: Isometric, Eccentric, and Concentric

Understanding the different types of muscle contractions helps in designing effective strength
training routines and knowing how muscles respond during various movements.

Types of Muscle Contractions:

1. Isometric Contraction:
 o Explanation: In an isometric contraction, the muscle generates force without
changing its length. It occurs when there is no visible movement in the joint.
o Example: A plank is an isometric exercise where the core muscles contract to
hold a position without any movement.
o Benefit: Great for building stability and endurance in a particular position.
2. Eccentric Contraction:
o Explanation: Eccentric contraction happens when the muscle lengthens while
contracting. This often occurs during the lowering phase of an exercise.
o Example: In a bicep curl, the eccentric phase occurs when you lower the
dumbbell back to the starting position. Another example is during the lowering
phase of a squat.
o Benefit: Eccentric movements are known to promote muscle growth
(hypertrophy) and improve muscle control.
3. Concentric Contraction:
o Explanation: In a concentric contraction, the muscle shortens as it contracts,
typically during the lifting phase of an exercise.
o Example: In a bicep curl, the concentric phase occurs as you lift the dumbbell
toward your shoulder. Similarly, when standing up from a squat, the muscles
contract concentrically.
o Benefit: Concentric movements are important for building strength and power.

Examples in Context:

 Squat:
o Concentric: When you stand back up from the squat position (muscles contract to
extend the knees and hips).
o Eccentric: When you lower your body into the squat (muscles lengthen as they
control the descent).
o Isometric: Holding the bottom position of the squat without any movement
(muscles are contracted but not changing length).
 Push-Up:
o Concentric: Pushing your body away from the floor.
o Eccentric: Lowering your body back down toward the floor.
o Isometric: Pausing at the bottom of the push-up, holding the body steady before
pushing back up.

Importance of Each Contraction:

 Concentric contractions are essential for strength development and muscle shortening.
 Eccentric contractions are crucial for muscle growth and improving control.
 Isometric contractions are excellent for building stability, endurance, and core strength.

1. Applying the Global Recommendations on Physical Activity in an Exercise

Program
Global recommendations on physical activity, particularly those from organizations like the
World Health Organization (WHO) and Centers for Disease Control and Prevention
(CDC), provide guidelines for achieving and maintaining health through regular physical
activity. Incorporating these recommendations into an exercise program ensures that individuals
engage in balanced, effective, and safe physical activity for optimal health benefits.

Global Physical Activity Recommendations:

 Adults (18-64 years):

o 150 minutes of moderate-intensity aerobic activity (e.g., brisk walking,
cycling) per week or 75 minutes of vigorous-intensity aerobic activity (e.g.,
running, swimming).
o In addition to aerobic exercise, muscle-strengthening activities (e.g.,
weightlifting, resistance training, bodyweight exercises) should be done on 2 or
more days per week.
 Older Adults (65+ years):
o In addition to the recommendations above, older adults should engage in activities
that improve balance and prevent falls (e.g., tai chi, yoga) and focus on strength
training to maintain independence.

Incorporating the Recommendations into an Exercise Program:

Let’s create an example exercise program based on these recommendations:

 Monday: 30-minute brisk walk (moderate-intensity cardio) + 20-minute full-body

strength workout (e.g., squats, lunges, push-ups, dumbbell rows).
 Wednesday: 30-minute bike ride (moderate-intensity cardio) + 20 minutes of core-
focused exercises (e.g., planks, leg raises, Russian twists).
 Friday: 45-minute jog (vigorous-intensity cardio) + 30 minutes of strength training
targeting upper body (e.g., bench press, dumbbell shoulder press, pull-ups).
 Saturday: 20 minutes of yoga or Pilates to improve flexibility, balance, and relaxation.

By meeting the global recommendations, you ensure a balanced routine that targets
cardiovascular fitness, musculoskeletal health, and overall physical and mental well-being.

2. Discussing the Fitness Concept: Cardio Respiratory and Musculoskeletal

Fitness

Fitness concepts refer to the foundational areas of physical fitness that contribute to an
individual's overall health. These include cardio-respiratory fitness (CRF) and
musculoskeletal fitness.

Cardio Respiratory Fitness (CRF):

  Definition: Cardio-respiratory fitness refers to the ability of the heart, lungs, and
circulatory system to supply oxygen and nutrients to muscles during sustained physical
activity.
 Why it’s Important: Good CRF improves endurance, heart health, and overall stamina,
reducing the risk of chronic diseases like heart disease, diabetes, and high blood pressure.

Examples of CRF Exercises:

o Running: Increases heart rate and lung capacity, improving overall endurance.
o Cycling: A low-impact exercise that strengthens the heart and lungs.
o Swimming: Full-body cardio exercise that also improves lung capacity and
circulation.

How to Improve CRF:

o Engage in aerobic exercise (e.g., running, cycling, walking, dancing) for at least
150 minutes a week at a moderate intensity or 75 minutes of vigorous-intensity
exercise.
o Interval Training: Alternating between periods of high intensity and recovery
can also significantly boost CRF.

Musculoskeletal Fitness:

 Definition: Musculoskeletal fitness refers to the health and strength of the muscles,
bones, and joints. It includes the ability to perform strength exercises, flexibility
exercises, and movements that improve balance and coordination.
 Why it’s Important: Musculoskeletal fitness improves posture, enhances physical
performance, and reduces the risk of injury. It also helps to combat age-related muscle
loss and bone density issues.

Examples of Musculoskeletal Fitness Exercises:

o Strength Training: Weightlifting, bodyweight exercises (e.g., squats, push-ups),

and resistance band exercises.
o Flexibility Training: Stretching exercises like yoga or static stretches.
o Balance and Coordination: Exercises like single-leg stands, stability ball work,
or balance-focused activities (e.g., tai chi).

How to Improve Musculoskeletal Fitness:

o Engage in strength training exercises at least two days per week.

o Include exercises that target flexibility and balance to maintain joint health and
prevent falls.
o Focus on compound movements like squats, deadlifts, and push-ups to improve
overall muscle strength.
By incorporating both cardio-respiratory and musculoskeletal exercises, you enhance your
overall fitness, ensuring good heart health, muscle strength, joint flexibility, and overall well-
being.

3. Understanding the Concept/s of Healthy Eating Habits

Healthy eating habits are crucial for providing the body with the nutrients it needs to function
optimally, recover from exercise, and maintain overall health. Healthy eating doesn’t mean
restrictive diets or extreme changes but rather adopting balanced, sustainable practices.

Key Principles of Healthy Eating:

1. Balanced Diet:
o Macronutrients: Ensure your diet includes a balance of the three macronutrients
— carbohydrates, proteins, and fats. These provide energy and essential
building blocks for recovery.
 Carbohydrates: Provide quick energy, especially important for endurance
activities (e.g., whole grains, fruits, vegetables).
 Proteins: Crucial for muscle repair and growth (e.g., lean meats, legumes,
tofu, eggs).
 Fats: Necessary for overall health and hormone production (e.g.,
avocados, nuts, olive oil).
o Micronutrients: Include a variety of vitamins and minerals from whole foods
like fruits, vegetables, and whole grains to support various bodily functions and
recovery.
2. Meal Timing:
o Pre-Exercise: Eat a balanced meal 1-2 hours before exercise, focusing on easily
digestible carbs and moderate protein.
 Example: A banana with peanut butter or a small bowl of oatmeal.
o Post-Exercise: After exercise, consume protein and carbohydrates to replenish
glycogen stores and repair muscles.
 Example: Grilled chicken with quinoa and vegetables or a smoothie with
protein powder and fruit.
3. Hydration:
o Drink water consistently throughout the day, especially before, during, and after
exercise, to stay hydrated.
o Electrolyte replacement (in case of long or intense exercise) may be necessary,
especially in hot conditions or after prolonged exercise sessions.
4. Portion Control and Mindful Eating:
o Be mindful of portion sizes and avoid overeating by listening to your body’s
hunger cues. Eating slowly and without distractions can help.
o Aim to consume a variety of foods to ensure you're getting a broad spectrum of
nutrients. The "rainbow" approach to eating (eating a wide range of colorful fruits
and vegetables) ensures diversity in vitamins and minerals.
 5. Limit Processed Foods:
o Minimize the consumption of highly processed foods that are often high in
unhealthy fats, sugars, and sodium. Opt for whole, minimally processed foods for
better nutrient density.

Example of a Day with Healthy Eating Habits:

 Breakfast: Whole-grain toast with avocado and poached eggs, along with a side of
berries.
 Mid-Morning Snack: Greek yogurt with a handful of nuts.
 Lunch: Grilled chicken salad with mixed greens, olive oil dressing, and quinoa.
 Afternoon Snack: Apple with almond butter.
 Dinner: Baked salmon with sweet potatoes and steamed broccoli.
 Evening Snack (if needed): A small portion of cottage cheese or a protein shake.

By following these eating habits, you'll ensure your body has the energy to perform well in
workouts, recover effectively, and maintain overall health.

1. Applying Proper Exercise Training Protocols

Exercise training protocols are key guidelines that help structure workouts for optimal results
while ensuring safety and effectiveness. They take into account the type of exercise, intensity,
volume, rest periods, and progression strategies. By following well-designed protocols, you can
make sure that your training is efficient and aligns with your fitness goals.

Key Elements of Exercise Training Protocols:

1. Warm-Up and Cool-Down:

o Warm-Up: Essential for preparing the body for physical activity and reducing the
risk of injury. It helps increase heart rate, warm muscles, and improve flexibility.
 Example Warm-Up: 5–10 minutes of light cardio (e.g., brisk walking or
cycling) followed by dynamic stretches (e.g., leg swings, arm circles).
o Cool-Down: A cool-down period allows the body to gradually return to a resting
state, reduce muscle tightness, and enhance recovery.
 Example Cool-Down: 5–10 minutes of low-intensity cardio (e.g.,
walking) and static stretching (e.g., hamstring stretch, calf stretch).
2. Progressive Overload:
o Progressive overload is the principle of gradually increasing the intensity, volume,
or difficulty of exercise to continue making gains over time. This prevents
plateaus and helps improve strength, endurance, and muscle mass.
 Example: If you’re lifting weights, progressively increase the load each
week. If doing bodyweight exercises, increase repetitions or decrease rest
time between sets.
3. Exercise Selection:
 o Choose exercises that align with your goals (e.g., cardio, strength, flexibility).
Include compound movements (e.g., squats, deadlifts) for overall muscle
activation and functional fitness.
o Include a variety of exercises that target different muscle groups for a balanced
workout.
 Example: A full-body workout may include squats, push-ups, lunges,
rows, and core exercises (e.g., planks).
4. Rest and Recovery:
o Rest is crucial for muscle recovery and preventing overtraining. The amount of
rest between sets will depend on your goals (strength training requires more rest,
while endurance training may require less).
 Example: For strength training, aim for 2–3 minutes of rest between sets;
for endurance, aim for 30–60 seconds of rest between sets.
5. Intensity:
o Intensity refers to how hard you work during a session. Adjusting intensity based
on your goals will help you target specific outcomes like strength, endurance, or
fat loss.
 Example: For strength training, work at 75-85% of your 1-rep max
(1RM). For cardio, you might aim for 60-80% of your max heart rate
for moderate intensity or 80-90% for high intensity.
6. Frequency:
o How often you train is influenced by your fitness level and goals. More frequent
sessions may lead to faster improvements, but balance is key to avoid
overtraining.
 Example: For strength training, train 2-4 days/week for each muscle
group. For cardio, aim for 3-5 days/week.

2. Creating an Effective Exercise Program Design

When designing an exercise program, it's important to consider the FITT principle (Frequency,
Intensity, Time, and Type), the goals of the individual, and the principles of training (overload,
progression, specificity).

Steps to Create an Effective Exercise Program:

1. Assess the Individual's Fitness Level:

o Before designing an exercise program, assess the individual’s current fitness
level, goals, and any health concerns.
 Example: Use a fitness assessment (e.g., push-up test, 1-mile walk test,
flexibility test) to understand their baseline.
2. Define Clear Goals:
o Establish what the program aims to achieve. These could be goals like improving
cardiovascular health, increasing strength, or enhancing overall fitness.
  Example: If the goal is to improve cardiovascular fitness, the focus will
be on aerobic exercises like running, cycling, or swimming. If the goal is
strength, the focus will be on weight training.
3. Choose the Right Type of Exercise:
o Select exercises that align with the individual’s goals. A balanced program
includes:
 Cardiovascular exercises (e.g., running, cycling, swimming) for heart
health.
 Strength training (e.g., bodyweight exercises, weight lifting) to build
muscle and strength.
 Flexibility exercises (e.g., yoga, stretching) for improved mobility and
recovery.
 Balance and coordination exercises (e.g., tai chi, stability exercises) for
functional fitness.

Example exercise categories for a general fitness program:

o Cardio: Running, cycling, rowing, swimming.

o Strength: Squats, push-ups, lunges, dumbbell presses, deadlifts.
o Core: Planks, Russian twists, leg raises.
o Flexibility: Yoga or static stretching.
4. Program Structure Based on Goals:

For general fitness, here’s an example weekly program:

o Day 1: Full-body strength training (compound exercises) + 15–20 minutes of

moderate-intensity cardio (e.g., brisk walk or jog).
o Day 2: Cardio (e.g., 30–40 minutes of running, cycling, or swimming).
o Day 3: Core workout + flexibility training (e.g., yoga, Pilates).
o Day 4: Rest or active recovery (e.g., light walking or stretching).
o Day 5: Strength training (focus on different muscle groups) + HIIT (High-
Intensity Interval Training) for 20–30 minutes.
o Day 6: Cardiovascular endurance (longer duration, lower intensity, e.g., a 45-
minute brisk walk or cycle).
o Day 7: Rest or active recovery.

For strength training, structure may look like:

o Day 1: Upper body (e.g., chest, shoulders, arms) + core.

o Day 2: Lower body (e.g., quads, hamstrings, glutes) + cardio.
o Day 3: Rest or active recovery.
o Day 4: Full-body workout (e.g., squats, deadlifts, lunges, bench press).
o Day 5: Focused strength training (arms, back, legs).
o Day 6: Cardio (e.g., 30 minutes of running or cycling).
o Day 7: Rest or flexibility.
5. Apply the FITT Principle:
 o Frequency: How often will the individual exercise per week? (E.g., 3-5
days/week depending on goals).
o Intensity: How hard will they work during each exercise session? (E.g.,
moderate-intensity or high-intensity intervals).
o Time: How long will each session last? (E.g., 30-60 minutes per session,
depending on goals).
o Type: What type of exercises will they perform? (E.g., cardio, strength,
flexibility).
6. Progressive Overload:
o Plan how to progressively challenge the individual to ensure they continue
making progress.
 Example: Gradually increase the weight or resistance in strength
exercises, increase the duration of cardio sessions, or introduce more
complex movements as the person’s fitness level improves.
7. Rest and Recovery:
o Make sure the program includes adequate rest and recovery to allow the body to
repair and adapt.
o Include rest days or active recovery days, particularly for strength and high-
intensity training.
o Example Recovery Days: Focus on activities like walking, yoga, foam rolling, or
stretching.

Sample Exercise Program Design

Goal: Improve general fitness, strength, and endurance.

Frequency: 4-5 days per week.

 Day 1: Full-Body Strength + Cardio

o Warm-up: 5–10 minutes light cardio.
o Strength (3 sets of 10-12 reps per exercise):
 Squats
 Push-ups
 Dumbbell rows
 Plank (hold for 30-60 seconds)
o Cardio: 20 minutes of moderate-intensity cycling or brisk walking.
o Cool-down: Stretching and deep breathing.
 Day 2: Cardio Endurance
o Warm-up: 5-10 minutes light walking.
o 30 minutes of steady-state cardio (e.g., jogging, cycling).
o Cool-down: 5-10 minutes stretching.
 Day 3: Core + Flexibility
o Warm-up: 5-10 minutes of dynamic stretching.
o Core exercises (3 sets of 12-15 reps):
  Planks
 Leg raises
 Russian twists
o Flexibility training: 20 minutes of yoga or static stretching.
o Cool-down: 5 minutes of deep breathing and stretching.
 Day 4: Strength + HIIT
o Warm-up: 5–10 minutes light cardio.
o Strength (4 sets of 8-10 reps per exercise):
 Deadlifts
 Shoulder presses
 Lunges
o HIIT: 15-20 minutes (e.g., 30 seconds of sprints followed by 30 seconds of
walking).
o Cool-down: Stretching.