Sport

F.T.T.I. (Frequency, Time, Type, and Intensity) is one of the regularly followed frameworks for developing and monitoring an exercise Program. It is also commonly used in the strength and weight training. The standard recommendation is as follows
Frequency3 to 5 times per weekIntensityModerate to High Should focus on heart rateTime Anything from 20 mins to 60 minsTypeCombination of exercises which use the whole body or a group of large muscles
Frequency

Frequency is the first and foremost component of FTTI framework as it helps in building the basics of any fitness program and setting up the goals. Depending upon the fitness level of an individual it should vary from 3 to 5 times per week. For Mr Latif- Treadmill and Free weight exercise it is at least once per week. While for endurance exercise it starts from 2 per week in the initial stage to 4 per week. For Football training, a the major components, the frequency starts from nil in the first 2 weeks and increases to 4 times in the last 2 weeks.

Intensity
Another important aspect of FTTI and the hardest to measure is Intensity. The best way to judge the intensity is by monitoring the heart rate of an individual. The heart rate should be in the Target Heart Rate Zone depending upon the fitness level, age and strength of an individual. For low fitness individual it is 50 to 70 of their maximum heart rate while for high fitness individual like athletes it is 70 to 85.  Mr Latif has shown good intensity in Muscular Endurance and Flexibility with excellent sit ups (55 reps), while his intensity in speed and power exercises has been low. Also, his intensity in Grip Testing has been average with best being 46.5 kg and 50.3 kg in left and right hands respectively. His intensity in football training, which was 2 hours per session, has been noteworthy.

Time
Time spent on a particular exercise depends upon its type and target to be achieved out of that exercise. Time spent is also related to intensity as it is very important to maintain proper intensity for a sufficient time to get the desired effect. For cardio-vascular exercises like treadmill it should be around 20 mins which is appropriate too. For muscular strength exercise time is measured as sets. Here, 3 sets are being done by Mr Latif, which is in accordance with the set standards. Time spent on Netball, Football, badminton, Futsal comes out to be around 5.5 hours per week, while for the overall training it is around 7.5 hours per week.

Type
Type of the exercise is important as it basically decides the kind of results which are to be achieved. So, an individual should choose the types after properly deciding the goal of the training program. Here, Mr Latif has designed his training program keeping 4 goals in mind viz. speedagility, endurance, body composition and flexibility. The different types of exercises are treadmill run, cycling, Free weights (Leg curlsextension, Peck Deck, Chest Press, Bicep Curl, Arm Raises, Lat Pulldowns, Tricep Extension), Sports Training, Flexibility PNF training.

Specificity
As far as the relevance of the exercises in relation with the pre-set goals of Mr Latif is concerned, this program seems to be appropriate with sufficient focus on all the 4 desired goals. To achieve one of the desired aims and objectives Ability to play for more than 90 mins in any activity, the program has lots of football training in it. This increases to around 8 hours per week in the 5th and 6th week. Also, to maintain Body Composition, Free Weights training is regularly done with focus on overall body shape. Horizontal Jump has been specifically included for increasing power.

Progression of Training Program
The body of an individual goes through a process of rebuilding and repair after any exercise session. As far as frequency is concerned, it is absolutely perfect keeping the goals in mind and it progresses from 4 to 5 times per week. The overall total time spent has increased from 7 hours week to 9 hours week.
In the last two weeks the program becomes stable towards endurance. This could be termed as a bit overloaded and little bit over focused on only particular area of the program because out of 44 hours of total program around 36 hours is being spent on Endurance which comes out to be more than 80. While all the other exercises combined are only getting minor share of less than 20.

Reversibility
This aspect of training would mainly depend upon the inactivity of the individual and would result in a decline in the range of movement. Any adaptation which has taken place could be reversed if a particular activity is ceased. For example- In the given training program it is very important for Mr Latif to keep playing the mentioned sports like football to keep up the agility. Similarly, free weight exercise and cyclingrunning should be continued to keep up with the body composition.

Tedium
The program is innovative because it keeps sports (an entertaining activity) as one of the main mediums of exercise rather than just regular gym exercises. For example- Netball and Futsal are one of the innovations. This also helps given the sports interest of Mr Latif.  For flexibility training PNF and Isometric are appropriate too. The result sheet has been very nicely designed and gives a complete picture of the tests on each aspect.

Strengths
The key strengths of the program lie in its specificity and innovative design.

Speed  If we see the improvements in sprinting is from 8.47 secs to 7.54 secs.

Agility  Mr Latif is showing a better result on Illinois Test run after undertaking this program. His best result being 1916 secs.

Endurance training  This program is focusing maximum on Endurance Training. As we see the results Mr Latif is showing very good rating in press ups and sit ups. Moreover, his stamina and his ability to play football has increased. He is able to do 9 hours of exercise per week which is a remarkable achievement.

Body composition  It has improved due to various types of Free Weight training and running. His waist is smaller by 2 inches.
 
Flexiblity - Sit and reach test is also a good indicator and shows a best result of 13 cm. Also, PNF and isometric training are other good inclusions.

Weaknesses
One of the weaknesses this program is its inability to induce more speed and agility. Second weakness is its over focus on Endurance. Third weakness is lack of exercises like Hill Training, Parachute training, stair drill, ballistic stretch etc.

The sprint time has decreased but it is still poor according to the ratings.

Horizontal jump rating is poor too which implies lack of power training.

Leg Curl and Leg extension exercises should have been more intense. This adds to the muscle strength and hence a better speed.

Cycling has been included only once in the whole program which should be more. It should be at least twice a week.

Suggestions Improvements
Speed and Agility Improvement
Focus on treadmill  At least 3 times per week. On an average 20 mins per session.
Parachute training and hill training should be included along with sports exercises. At least 2 times per week.
 Stair Drill and resistance drill should be practiced to improve agility and leg strength.

Flexibility Improvement
Stretching exercises like Ballistic stretching should be included to improve flexibility. They could be done for 10 mins, 3 times per week before the start of any session.

Power and strength Improvement
Free Weight training should be included twice a week just like in the 2nd week. This would add strength to the muscles and help in showing better test results.