Exercise Programming and Implementation
FITT-VP
Program design is built on frequency, intensity, time, type, volume, and progression. ACSM's general cardiorespiratory target is 150 minutes per week of moderate or 75 minutes per week of vigorous aerobic exercise, or a combination, plus 2 days per week of resistance training and 2-3 days per week of flexibility. Moderate aerobic intensity is roughly 40-59% heart-rate reserve or 11-13 RPE; vigorous is about 60-89% HRR or 14-17 RPE. Resistance training for most adults: 2-3 days per week, 2-4 sets, 8-12 repetitions for strength, with 2-3 minutes rest between heavy sets. Flexibility: static stretches held 15-60 seconds, 2-4 repetitions.
Progression and implementation
Use the initial, improvement, and maintenance stages. Start with low-to-moderate volume, teach technique, then increase one variable at a time. Warm-up and cool-down are part of the session. Apply overload, specificity, and reversibility. Avoid Valsalva maneuvers and exercises that exceed the client's skill or health status.
Traps and a worked rule
Traps include memorizing the 220-age estimate as a precise measure, using %HRmax when the prescription calls for %HRR, and increasing volume too fast. Worked example: a 40-year-old with resting HR 70 has estimated HRmax 180 and HR reserve 110. At 50-70% HRR, target HR is 125-147 beats per minute. Rule of thumb: when progress stalls, change one FITT variable, not all of them.