Exercise Programming and Prescription
The FITT-VP frame
Frequency, intensity, time, type, volume, and progression organize every prescription. General health guidance: at least 150 minutes per week of moderate aerobic work or 75 minutes of vigorous work over 3-5 days; resistance training on 2 or more days covering major muscle groups; flexibility 2-3 days; neuromotor and balance work for older adults.
Intensity and loading
Intensity can be set by percent of 1RM, reps in reserve, heart-rate methods (percent HRmax, or Karvonen using heart-rate reserve = HRmax − resting HR), or RPE. Typical loading: strength about 85 percent or more of 1RM for 1-6 reps with 2-5 minutes rest; hypertrophy about 67-85 percent for 6-12 reps with 30-90 seconds rest; muscular endurance under about 67 percent for 12 or more reps with short rest. Volume load equals sets times reps times load.
Ordering and progression
Sequence power and Olympic-style lifts first, then multi-joint movements, then single-joint, and large muscle groups before small. Overload must respect the SAID principle. Training typically passes through rapid initial gains, slower improvement, then maintenance.
Periodization
Linear periodization moves from high volume and low intensity toward low volume and high intensity; undulating periodization varies within the week. A planned deload manages accumulated fatigue.
Traps
Examiners mix rep ranges across goals, confuse heart-rate reserve with percent HRmax, and reward more-is-better progressions that ignore recovery.
Rule of thumb: the 2-for-2 rule - when a client can do two extra reps beyond the goal on the final set in two consecutive sessions, add 2-5 percent load.