FITT Exercise Prescription

BMI = weight/height squared or Kg/m2

= 75kg/1.722

= 25.4 Kg/m2

Z score = 0.8

The body description at the age of 19 years is marginally overweight and this is located at the 79th percentile. My body type is mesomorph which is characterized by wide clavicles, long and round muscle belly, and relatively wider hips. 

The Karvonean formula assists in determining the target heart rate when exercising. 

Maximum Heart Rate (MHR) = 206 – (0.88 x age)

MHR = 206 – (0.88 x 19) 

MHR = 189.28

189.28 – 65 (Resting Heart Rate, RHR) = 124.28

124.28 x 65% (low end of heart rate zone) or 85% (high end) = 81 (65%) or 106 (85%)

81 + 65 (RHR) = 146 

106 + 65 (RHR) = 171

The target heart zone is 146-171 beats per minute

Detailed evaluation of BMI (explanation of what this number means to you):

BMI is a measure of body fat and it is strongly correlated to some illnesses such as metabolic related ones. A high BMI is an indication of high level of fats in the body. A BMI of 25.4 Kg/m2 is an indication of overweight as the CDC (2015) categorizes a BMI of 25.0 – 29.9 as overweight. The BMI of 25.4 is slightly over the healthy BMI range provided by CDC meaning I have to reduce on my weight. My BMI is below the 95th percentile which means I am out of the obesity zone for 2 to 19-year olds. 

The increased BMI has put me in health risks of overweight people such as high blood pressure, gallbladder disease, high cholesterol levels, osteoarthritis, sleep apnea, type-2 diabetes and low quality of life. 




(How often?)



(See levels 1-10 above)



(How long?)



(Mode of activity)


Resting rate: 124

Max rate: 189

Goal: My exercise target heart rate range (65%-85%) is 146-171 beats per minute

3 – 5 times per week Level 4 20-60 minutes of continuous activity  Running, walking, cycling, swimming and games
Why have you prescribed this specific cardiovascular plan given your current fitness level?

The cardiovascular plan is meant to increase my heart rate, give the lungs a workout and reducing my risk of developing heart diseases. The plan is meant to achieve short-term goals and they are comprised of light activities that will not frustrate me and finally give up. These activities and the time allocated for them are manageable such as walking for around 40 minutes a day, cycling which are not intense activities. According to my BMI am not badly off as I need to shed off around 5 kg and fall into the healthy zone. The activities should be within 60-80% of my maximum heart rate. 


My measurable goal for strength is increase muscle tone. Move from round muscle belly to stringy muscle belly. Increase metabolism

3-4 times per week but non-consecutive Level 6

At most lift 50% of body weight

15 reps of exercises

1-3 sets

Total body workout (30 – 60 minutes)

Split Routine (30-40 minutes)

Resistance training (bands, dumbbells, etc)

Body weight 

Why have you prescribed this specific strength plan given your current fitness level?

This strength plan is not too tense not too light, it is more of an endurance training that can help reduce the fats as well as gain strength. The chosen routines are less time consuming and produce most health benefits. For instance the split routine that takes up to 40 minutes and can be done 3 to 4 times a week consumes less time and still can achieve better metabolism and increased muscle tone within three months. Evidence show that moderate-to-high resistance training performed 2 to 3 days per week for 3 to 6 months improves muscular strength by 25 to 100% in all ages and gender (Fleck & Kraemer, 2014). Lastly, strength training helps keep weight off for good and protects bone health. 


My measurable goal for flexibility is: reduced joint pains, less stiffness and more flexibility

Daily Level 5

Total body

1-3 rep exercises

20-30 mins of stretching

40 -60 mins of yoga

20-30 mins of pilates

Stretching, yoga, pilates tai chi 
Why have you prescribed this specific flexibility plan given your current fitness level?

The exercises will not all be done in one day as each day will have its own. The exercise will be done daily as these are good exercises to start a day and keep the body in an easy and flexible mode in starting a day. These activities are not too intense yet they achieve the desired results. Doing these exercises daily will reduce the joint pains and stiffness that come with a sedentary life style. Activities such as yoga have an added advantage as they help in meditation and refection.


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