Enavarro Unit 8 Assignment

FITT AND PROS PRINCIPLES FOR CASE STUDIES 1
FITT and PROS Principles
Eileen Navarro
Unit 8 Assignment
Kaplan University Online
EF310 Current Trends in Exercise and Fitness: Aging Well Across the Lifespan
Exercise Prescription using FITT Principles
Client: JUSTIN
What frequency do you suggest?
Muscular strength and

Cardiovascular activity Flexibility
endurance
Justin is considered to be Muscular strength and Flexibility falls under bone
an adolescent and the endurance for children is strengthening activity and
recommendation considered to be a part of for Justin is a part of the 60
cardiovascular activity is at their 60 minutes of physical minutes of activity and
the minimum 3 days a activity. This type of activity should be done at least 3
week. (Howley, 2012. Page should be at least 3 days a days a week.
335). week.
What intensity do you suggest?

endurance
According to the U.S. It is recommended that he Doing more vigorous
Physical Activity Guidelines participate in a formal activity would have a
it should be either moderate resistance training program greater effect on these
or vigorous intensity of of an intensity of 75% 1RM, fitness outcomes, and in
aerobic activity. It is stated 2 to 3 days a week with rest addition, those children and
that you can use the same in between, (Howley, 2012. adolescents who do at
exercise prescription as Page 337). least 360 min a week of
adults for children but not physical activity, (Howley,
necessarily focus so much 2012. Page 337).
on VO2max, (Howley,
2012. Page 336).
What time do you suggest?

endurance
This type of activity should This type of activity is This type of activity is
consist of most of the considered to be a part of considered to be a part of
recommended 60 minutes the 60 minutes. I would the 60 minutes. I would
of physical activity. I would recommend that he do 15 recommend that he do 15
recommend that Justin do minutes on the day he does minutes on the day he does
some form of 30 minutes of aerobic 30 minutes of aerobic
cardiovascular activity for at activity. activity.
least 60 minutes every
other day, then do 30
minutes on the other day to
allow time for muscular
strength and flexibility.
What type of activity do you suggest?

endurance
Running or walking on a Weight-training or weight Stretching and weight
treadmill. When it comes to resistance. training will aid with this as
children it is important to well.
make sure you have them
participate in activities that
are age appropriate.
Client: JENNIFER

endurance
Jennifer is a 35-year old It is recommended that This is also incorporated by
woman who should be Jennifer do some form of Jennifers aerobic and
doing some sort of physical muscular strengthening of muscular strength and
activity daily. It is all major muscle groups on endurance training.
recommended that adults 2 or more days a week.
avoid inactivity, (Health
Gov, 2016).

endurance
For substantial health Should be performed at a This is also incorporated by
benefits it is recommended moderate or high intensity Jennifers aerobic and

that Jennifer do 150 of all major muscle groups. muscular strength and
minutes a week of endurance training.
moderate-intensity or 75
minutes a week of vigorous
intensity.

endurance
For substantial health Should be done at least for This is also incorporated
benefits it is recommended 15- 30 minutes at a time by Jennifers aerobic and
that Jennifer do 150 on 2 or more days a week. muscular strength and
minutes a week of endurance training.
moderate-intensity or 75
minutes a week of vigorous
intensity. For additional or
extensive health benefits
she could increase her
aerobic activity to 300
minutes a week. Overall
this type of activity should
be performed in episodes
of at least 10 minutes and
spread out through the
week (Health Gov, 2016).

endurance
Running or Walking Weight training and or Stretching such as Yoga, or
resistance Pilates
Client: CARL
Cardiovascular activity Muscular strength and Flexibility

endurance
Carl is a 21-year old college Carl should be working on Should be done at the least
student who should be all major muscle groups on 2-3 days a week.
doing some sort of physical 2 or more days a week to
activity daily. It is provide him with additional
recommended that adults health benefits.
avoid inactivity, (Health
Gov, 2016).

endurance
For substantial health Moderate to high intensity Moderate to high intensity
benefits it is recommended
that he do 150 minutes a
week of moderate-intensity
or 75 minutes a week of
vigorous intensity.

endurance
150 minutes a week at Should be done at least for 15-30 minutes daily with
moderate intensity, or 75 15- 30 minutes at a time on stretching after a workout.
minutes a week of vigorous 2 or more days a week
intensity. At a minimum at
least 10 minutes daily. For
better optimal health
benefits, he can increase to
300 minutes a week at
moderate intensity, or 150
minutes at vigorous
intensity.

endurance
Running, Walking, or Weight training/Weight Stretching, Yoga, or Pilates

Intramural sports Resistance
Client: SALLY

endurance
Sally is a 65-year old 2-3 days a week Since Sally is an older adult
woman who needs to get it is recommended that she
some form of physical perform exercises daily to
activity daily. At a minimum aid in balance and prevent
she should get in some the risk of falling.
form of aerobic activity for
at least 10 minutes a day,
or 150 minutes.

endurance
Moderate intensity. If the Moderate or High intensity Moderate or High intensity
individual is unable to
perform at that level then it
is recommended they do
what they can until they can
increase their physical
activity.

endurance
It is recommended that 15-30 minutes 2-3 days a 15-30 minutes daily.
Sally get in at least 150 week
minutes of aerobic activity
but for better health
benefits she can increase
her activity up to 300
minutes.

endurance
Walking Resistance training with Yoga, or Tai Chi
bands
Exercise Prescription using PROS Principles
Client: JUSTIN
Explain how you will utilize the principle of progression for each component of fitness in
your exercise prescription.

endurance
Justin performed the 1 mile Justin can build up This can be incorporated by
run in 12:39; so I would muscular strength by doing some core work. All
have him start running a incorporating weight in all it is about making
mile every day. As time training. Once it gets Justin stronger in all
progresses I would have easier, you can then aspects of his health. I
him increase the mileage to increase the weight, or the would start out with 15
see how far he can go in repetitions of the exercise minutes a day and once
the same time allotted. to continue to build muscle. that gets to be too easy
then we can look at working
on different types of
exercise that he struggles
with.
Explain how you will utilize the principle of regularity for each component of fitness in

endurance
The regularity of Justins I would start out with 2 days Again I would start with 2
aerobic activity will always a week, but eventually he days a week and eventually
be daily. It will not always might need to bump this up bump it up to 3 days a
be the same amount of time to 3 days a week. week.
every day but it is important
that he get in some time of
aerobic activity daily to
keep the heart active.
Explain how you will utilize the overload principle for each component of fitness in your
exercise prescription.

endurance
For the overload principle I would start out with 2 days Again I would start with 2
with Justin I would say it a week, but eventually he days a week and eventually
would be about intensity. might need to bump this up bump it up to 3 days a
Starting him out at to 3 days a week. week.
moderate intensity would
be a great start but
eventually he would have to
increase the intensity.
Explain how you the specificity principle applies to each component of fitness in your

endurance
Within 6 months I would do He can start out with With flexibility it is about
a new fitness test to see working on the major figuring out his weak spots
where Justins weaknesses muscle groups but and focusing on those
are and make workout eventually he will have to areas to help him improve.
routines that challenge him work on a routine where he
and his fitness to new works on different areas of
heights. the body on different days.
Client: JENNIFER
FITT AND PROS PRINCIPLES FOR CASE STUDIES
10

endurance
I would start Jennifer out by I would start her out on a I would incorporate some
running a mile daily, then regular routine of flexibility into the resistance
test her again in a month to weight/resistance training 2 training as well as adding in
see how she improved from days a week. some core workouts.
her initial fitness test.

endurance
For Jennifer the regularity 15 minutes 2 days out of 15 minutes 2 days out of
of her aerobic activity will the week the week
be daily for 30 minutes

endurance
I would recommend we Start out with moderate Start out with moderate
start at a moderate intensity intensity and eventually we intensity and eventually we
until she creates a better would move to vigorous would move to vigorous
stamina then increase the intensity 2-3 days a week intensity 2-3 days a week
intensity

endurance
I would start her out with This can be changed by Again, I would show her the
walking, and then incorporating different ways basics but then encourage
incorporate some metabolic of working on the specific her to look at different
training that will provide her muscles in question as well alternatives that might be a
with an aerobic workout as incorporating metabolic bit more fun such as Yoga.
11
that works on all aspects of training.

the body.
12
Client: CARL

endurance
For Carl it is about making Start with working on Start with 2 days a week.
it fun and entertaining for weight training 2 days a
him so I would make sure week.
that he runs daily, then work
towards different types of
aerobic activities

endurance
This will continue to be Once the 2 days a week is Increase to 3 days a week.
daily for Carl but the too easy I would bump it up
amount of time he spends to 3 days a week.
on an aerobic activity will
change as will the intensity
of his workout.

endurance
For Carl it will be about Increase the intensity and Increase the intensity of the
increasing the intensity in a repetitions of the muscle specific type of exercise.
safe way to not aggrevate groups as well as metabolic
his EIA. I would definitely training.
do some metabolic training
such as sled work to get the
heart pumping as well as
work on muscular strength.
13

endurance
Would reassess his fitness Would reassess his fitness Would reassess his fitness
and look at certain areas of and look at certain areas of and look at certain areas of
focus that need focus that need focus that need
improvement. improvement. improvement.
Client: SALLY

endurance
I would start Sally out at Incorporate some Incorporate some
walking on a treadmill or weight/resistance training 1 stretching at least 1 day a
around her neighborhood at day out of the week. week.
least 30 minutes daily.

endurance
In order for Sally to truly Eventually I would increase Increase to 2 days a week
reap the benefits of her her weight/resistance
physical activity she will training to 2 days a week.
need to be active daily.

endurance
The goal is to get her to After Sally has gotten This is tricky as she needs
walk not only daily but accustomed to some of the the flexibility to make sure
increase the amount of time exercises you would have she isnt at risk for a fall.
she is walking and the to increase the intensity Ideally the better she gets
14
intensity at which she is and repetitions as she the more she will be able to
walking. continues to develop move without feeling stiff or
strength. getting tired.

endurance
The idea is to get her to To develop endurance and Continue with the exercises
increase her walking so she strength to be able to move so she can provide for her
can regulate her blood around and not be tired all family and feel more
sugar and not get on of the time. energized and strong.
insulin.
15
References
Howley, Edward. (04/2012). Fitness Professional's Handbook, 6th Edition.

[VitalSource Bookshelf Online]. Retrieved
fromhttps://kaplan.vitalsource.com/#/books/9781450471077/
U.S. Department of Health and Human Services. Office of Disease Prevention and
Health Promotion. 2008 Physical Activity Guidelines for Americans, 2016. Retrieved
online at http://health.gov/paguidelines/guidelines/summary.aspx

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FITT AND PROS PRINCIPLES FOR CASE STUDIES 1

FITT and PROS Principles

Kaplan University Online

Exercise Prescription using FITT Principles

What frequency do you suggest?

Muscular strength and

What intensity do you suggest?

Muscular strength and

What time do you suggest?

Muscular strength and

What type of activity do you suggest?

Muscular strength and

What frequency do you suggest?

Muscular strength and

What intensity do you suggest?

Muscular strength and

benefits it is recommended moderate or high intensity Jennifers aerobic and

What time do you suggest?

Muscular strength and

What type of activity do you suggest?

Muscular strength and

What frequency do you suggest?

Cardiovascular activity Muscular strength and Flexibility

What intensity do you suggest?

Muscular strength and

What time do you suggest?

Muscular strength and

What type of activity do you suggest?

Muscular strength and

Running, Walking, or Weight training/Weight Stretching, Yoga, or Pilates

What frequency do you suggest?

Muscular strength and

What intensity do you suggest?

Muscular strength and

What time do you suggest?

Muscular strength and

What type of activity do you suggest?

Muscular strength and

Exercise Prescription using PROS Principles

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

that works on all aspects of training.

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Howley, Edward. (04/2012). Fitness Professional's Handbook, 6th Edition.

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