Goal: The purpose of this assignment is for students to properly design a one week
exercise program using the FITT principle, and exercise prescription concepts.
Instructions: The PWP assignment is a daily log of the goal-related exercise. Your
fitness goal will be based on which health-related fitness component you are targeting.
For each day, the FITT principle must be used to log that exercise. Do not journal what
you did, provide the Frequency, Intensity, Time, and Type of exercise done for each
session. Under “Type” you will also record which component the exercise is targeting:
1- Cardiorespiratory endurance, 2- Body composition, 3- Muscular Fitness, 4-
Muscular Flexibility
Note: If you select 2, you are selecting musc. strength and endurance, because musc.
fitness encompasses both. If you are targeting muscular strength, put 2 but specify
musc. strength in parentheses
You are being evaluated on the accuracy of your regimen. Deductions will occur if you
you say your “Type” was Cardio but you put the wrong amount of “Time” for a Cardio
workout or a wrong Exercise that is more for flexibility and not cardio. If you say your
exercise “Type” was Strength but the amount of weight used was not correct, or the
amount of sets and reps you performed were more designed for endurance, then the
“Type” should have said Anerobic or Resistance with a 3, not Strength. If you are doing
Cardio but under intensity do not have a THR with bpm, it is incorrect. If you are doing
strength but under intensity do not have % of 1RM. All these details and terms can be
found in your Building a Fitness Regimen lecture.