Analyze the purpose and FITT-VP principles of exercise prescription

Analyze the purpose and FITT-VP principles of exercise prescription. Provide an
example of each of the FITT-VP principles.
FITT-VP is an acronym that stands for Frequency, Intensity, Time, Type, Volume,
and Progression. The principle is central to any exercise program. It provides important
guidelines to be used in any exercise program. Frequency refers to the number of days every
week that an individual engages in exercise (American College of Sports Medicine, 2018). It
is recommended that one engages in aerobic exercise three to five days every week.
Frequency is highly dependent on the intensity of the exercise. One can engage in moderate
to vigorous activity three to five days a week. The duration should be 30 to 60 minutes every
day. For example, one can jog for an hour three to five times a week.
Intensity relates to how hard the body works during the exercise program. A positive
dose/response is related to the intensity of the exercise and the associated health benefits
(American College of Sports Medicine, 2018). If exercise falls below the minimum threshold,
one may not challenge the body sufficiently, and this may not yield the necessary health
benefits. The minimum exercise intensity depends on age, health status, and social
physiologic differences. Exercises vary in intensity. Some exercises are moderate, for
example, walking, while some are high intensity, such as running. Time is the duration taken
engaging in an exercise. It indicates the time spent per session per day. In adults, the
recommended duration per session is thirty to sixty minutes of moderate exercises and twenty
to sixty minutes of vigorous-intensity exercises (American College of Sports Medicine,
2018). When one is engaging in weight management, longer durations of exercises are
recommended, approximately sixty to ninety minutes a day. For example, one may run for
thirty to sixty minutes every day. Type relates to the form of exercise that one engages in. for
example, one may choose to run or to swim. Volume relates to the number of repetitions or
sets. For example, lifting dumbbells 15 times per set and repeating the sets three times.

Progression relates to advancing the sets in a gradual fashion, for example, increasing the
distance covered in a morning run gradually from 10 kilometers to 15 kilometers.
Assess factors that must be considered when designing exercise prescriptions for
individuals.
In designing an exercise prescription, there are various factors that need to be
considered (American College of Sports Medicine, 2018). Among the main factors that need
to be considered is age, fitness level: health status, strengths, and weaknesses.
Select two of these identified factors and explain why they must be considered. Examine
potential effects if such considerations are neglected.
Age and fitness level are two important factors. The intensity and frequency of the
exercises that one engages in are dependent on age (American College of Sports Medicine,
2018). An old individual needs to engage in moderate exercises while a young person can
engage in high-intensity exercise. The fitness level defines one’s tolerance level. Individuals
who live sedentary lifestyles need to engage in low-intensity exercises and progress gradually
to high-intensity exercises.
Appraise the components of an exercise training session (Box 6.1) and each component’s
physiological benefit to the exerciser.
Warmups are important before working out since they help prepare the body for
exercise. A warmup helps in ensuring that the vessels are supplied with enough blood and, in
so doing, helps ensure that the muscles have enough oxygenated blood. Warmups also help
in the prevention of injuries (van Mechelen et al., 1993). Conditioning helps improve an
individual’s endurance and flexibility. Through conditioning, an individual’s overall health
and fitness level improve significantly. Conditioning involves moving the body in a way that
seeks to enhance the fitness level as well as the athletic skill. Cooldown exercises are

important in ensuring that one lowers their risk of sustaining an injury as well as ensuring that
blood flows. Cooldown exercises help in reducing the stress to the cardiovascular system as
well as other muscles. It helps bring the heart rate back to normal before one can continue
engaging in other activities. Stretching is an important part of increasing flexibility and
balance. Stretching also helps in improving blood circulation as well as helping muscles
recover quickly after an exercise session.

References

van Mechelen, W., Hlobil, H., Kemper, H. C., Voorn, W. J., & de Jongh, H. R. (1993).
Prevention of running injuries by warm-up, cool-down, and stretching exercises. The
American journal of sports medicine, 21(5), 711-719.
American College of Sports Medicine. (2018). ACSM’s guidelines for exercise testing and
prescription (10th ed.). Retrieved from https://redshelf.com/