Assess the ability to apply the FITT principle to design a safe, progressive 4-week exercise program for a beginner adult. The task should require specifying Frequency, Intensity (e.g., RPE/HR zones), Time, and Type for aerobic, resistance, and flexibility components; a week-by-week progression plan; warm-up/cool-down routines; safety screening, modifications and recovery recommendations; measurable goals and monitoring methods; and a brief justification linking choices to progressive overload and risk mitigation.