The Mechanism · Gated-generation receipt

gen-define-the-fitt-principle-and-give-one-short-worked-example-fa90

stable pending witness
2026-05-29 06:10:03 UTC · anthropic/claude-sonnet-4-5

Prompt

Define the FITT principle and give one short worked example.
60 chars

Generation

# FITT Principle The FITT principle is a framework for designing effective exercise programs. It stands for: - **F - Frequency**: How often you exercise (days per week) - **I - Intensity**: How hard you exercise (effort level) - **T - Time**: How long each exercise session lasts (duration) - **T - Type**: What kind of exercise you do (activity choice) ## Worked Example: Beginner Running Program **Goal**: Improve cardiovascular fitness - **Frequency**: 3 days per week (e.g., Monday, Wednesday, Friday) - **Intensity**: Moderate - able to hold a conversation while running (60-70% max heart rate) - **Time**: 20-30 minutes per session - **Type**: Jogging/running on flat terrain or treadmill This program could be progressed over weeks by gradually increasing any of the FITT components - adding an extra day, running slightly faster, extending to 40 minutes, or adding hill running.
20 tokens in · 234 tokens out · 5823 ms · $0.0036

The four gates

RED
pass
no disqualifying input patterns detected
FLOOR
pass
output above protective minimum; no mismatches
WAY
pass
no declared way_path (Way check NA); no coercion language
EXECUTION
deferred
no witnesses available (Witness Roll not yet constituted)

Verifier results

scripture_anchors NOT_APPLICABLE
0 Scripture citation(s) extracted
theology_doctrine NOT_APPLICABLE
no doctrine keyword patterns detected

Metrics

Total latency
5830.0 ms
Base LLM
5823.1 ms
Verifiers
0.2 ms
Gates
0.0 ms
Cost
$0.0036

Trail

06:10:03 received prompt_chars=60 verifiers=['scripture_anchors', 'theology_doctrine']
06:10:03 red_gate decision=pass reason=no disqualifying input patterns detected
06:10:09 base_llm_call model=anthropic/claude-sonnet-4-5 tokens_in=20 tokens_out=234 latency_ms=5823.1 cost_usd=0.0036
06:10:09 verifier:scripture_anchors verdict=NOT_APPLICABLE summary=0 Scripture citation(s) extracted
06:10:09 verifier:theology_doctrine verdict=NOT_APPLICABLE summary=no doctrine keyword patterns detected
06:10:09 floor_gate decision=pass reason=output above protective minimum; no mismatches
06:10:09 way_gate decision=pass reason=no declared way_path (Way check NA); no coercion language
06:10:09 execution_gate decision=deferred reason=no witnesses available (Witness Roll not yet constituted)
06:10:09 signed hash_algo=sha256 hash=sha256:314295f045be002ccc38a618bab3ab1fe79139d04d8bd730e0ccd433e4c42c5a

Content hash

sha256:314295f045be002ccc38a618bab3ab1fe79139d04d8bd730e0ccd433e4c42c5a

SHA256 over the canonical JSON (excluding this field). Tamper detection. Ed25519 signing planned for v2 once the operator’s signing key is provisioned on disk.

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