Ef310emilliganunit8assignment Doc1

EF310 Unit 8 Assignment
Exercise Prescription using FITT Principles
Justin
What frequency do you suggest?
Muscular strength and

Cardiovascular activity Flexibility
endurance
Start 2-3 days, up to 3-4 2-3 times per week, with Before exercises on the
days a week, same as for at least a day between days he does cardio or
adults. Alternate work-out sessions. strengthening.
days and rest days.
What intensity do you suggest?

endurance
>80% HRmax, in order to 75% 1RM. 1-2 sets of Slow, steady exercises for
see gains in VO2 max is 8-10 exercises therapeutic reasons, so he
goal, but may start him off doesnt injure himself.
lower intensity due to his
weight.
What time do you suggest?

endurance
Justin should get 60 mins Depends on how many 5-30 seconds per
per day, mixed with the minutes of physical activity exercise, before
strengthening plan. he gets. Total he should cardiovascular or
get 60 minutes, so if 30 is strengthening.
cardiovascular, 30 should
be strengthening.
What type of activity do you suggest?

endurance
Walk, run, bicycle, team Resistance training with ROM, lower back
sports footbal, soccer, free weights or weight stretches, and core
tennis and recreational machines. Elastic bands, strengthening exercises
activities like hiking. medicine balls lifts.
Exercise Prescription using PROS Principles
Justin
Explain how you will utilize the principle of progression for each component of fitness in
your exercise prescription.

endurance
Start with walks. He can Start with smaller weights Progression for flexibility
slowly build up to jogging and lower reps. Slowly would include increasing
in increments with walking. increase weight and reps. the stretch to push the
Then building up to muscle further- slowly.
running/sprints.
Explain how you will utilize the principle of regularity for each component of fitness in

endurance
Try to emphasize Keep regularity by sticking Stretch all muscles, not
importance of getting 60 same schedule of days for neglecting any so that that
minutes per day. each particular muscle muscle group doesnt fall
group and also not focus behind.
on one group over
another.
Explain how you will utilize the overload principle for each component of fitness in your
exercise prescription.

endurance
Walk 5 minutes, jog 1 Increasing sets and weight By continuing to increase
minute. Continue this and will produce overload so flexibility, the muscles will
then decrease walk time, that muscles will get be stronger.
increase jog time. stronger.
Explain how you the specificity principle applies to each component of fitness in your

endurance
Focus on breathing and For specificity, focusing on Do not neglect a certain
high enough heart rate. each muscle group per muscle group. Make a
Not too high, until his day is important, to not routine and stick to it.
weight lowers. neglect any muscle
groups.
Sally

endurance
2-3 days, at first. Up to 3-4 Start out 2 days per week, Before exercises.
days per week. up to three days
nonconsecutive.

endurance
On a scale of 0-10, start 5-6 on a scale of 10. Slow, ROM movements
Sally at a 5 or 6. on pain-free areas.

endurance
Start with 10-20 mins per Sally should get 30 mins, 5-30 seconds per
day. Increasing to 30 mins depending on the time she exercise, before
per day. does cardio cardiovascular or
strengthening.

endurance
Walking, swimming, Resistance training with ROM exercises, pain-free

elliptical machine or free weights or weight and arthritis free areas
stationary bike. machines.
Sally

endurance
Start with shorter walks. Start with smaller weights Progression for flexibility
Work up to longer walks. and lower reps. Slowly would include increasing
Possibly elliptical and increase weight and reps. the stretch slowly.
bicycle.

endurance
Try to emphasize Keep regularity by sticking Stretch all muscles, not
importance of getting 30 same schedule of days for neglecting any unless
minutes per day. each particular muscle there is pain.
group and also not focus
on one group over
another.

endurance
Walk, the bicycle, then Increasing sets and weight By continuing to increase
walk again. will produce overload so flexibility, the muscles will
that muscles will get be stronger.
stronger.

endurance
Focus on breathing and For specificity, focusing on Make a routine and stick
heart rate. each muscle group per to it.
day is important, to not
neglect any.
Carl

endurance
Start 3 days, work up to 4 2-3 times per week, with a Before exercises on the
days. rest day for days he does cardio or
nonconsecutive days. strengthening.

endurance
>80% HRmax, in order to 75% 1RM. 1-2 sets of Slow, steady exercises for
see gains in 8-10 exercises therapeutic reasons, so he
cardiorespiratory doesnt injure himself.

endurance
Carl should be getting 150 Depends on how many 5-30 seconds per
minutes per week, so 50 minutes of physical activity exercise, before
minutes per session . he gets. Start at least 30 cardiovascular or
mins. strengthening.

endurance
Walk, run, bicycle, team Resistance training with ROM, lower back
sports, basketball, soccer, free weights or weight stretches, and core
tennis and recreational machines. Elastic bands, strengthening exercises
activities like hiking. medicine balls lifts.
Carl

endurance
Start with jogging. He can Slowly increase weight Progression for flexibility
slowly build up to and reps. would include increasing
running/sprints/intervals. the stretch to push the
muscle further- slowly.

endurance
Keep heart rate up, with a Keep regularity by sticking Stretch all muscles, not
variety of exercises same schedule of days for neglecting any so that that
focused on cardio each particular muscle muscle group doesnt fall
respiratory. group and also not focus behind.
on one group over
another.

endurance
Intervals. Jog/Run/Sprint. Increasing sets and weight By continuing to increase
will produce overload so flexibility, the muscles will
that muscles will get be stronger.
stronger.

endurance
day is important, to not routine and stick to it.
neglect any muscle
groups.
Jennifer

endurance
Start 2-3 days, up to 3-4 2-3 times per week, with Everyday.
days a week, same as for at least a day between
adults. Alternate work-out sessions.
days and rest days.

endurance
>60-70% HRmax as 75% 1RM. 1-2 sets of Slow, steady stretches.
beginner. 8-10 exercises Pain-free.

endurance
150 minutes total per 30 minutes. 5-30 seconds per

week. For 3 days- at least exercise, before
50 minutes. cardiovascular or
strengthening.

endurance
Walk, jog, elliptical, Resistance training with ROM, lower back
bicycle. free weights or weight stretches, and core
machines. Elastic bands, strengthening exercises
medicine balls lifts.
Jennifer

endurance
Start with walks. Build up Start with smaller weights Progression for flexibility
to longer walks, possible and lower reps. Slowly would include increasing
jogging. increase weight and reps. the stretch to push the
muscle further- slowly.

endurance
Try to walk everyday- take Keep regularity by sticking Stretch all muscles, not
walks at breaks. same schedule of days for neglecting any so that that
each particular muscle muscle group doesnt fall
group and also not focus behind.
on one group over
another.

endurance
Walk 5 minutes, jog 1 Increasing sets and weight By continuing to increase
minute. Continue this and will produce overload so flexibility, the muscles will
then decrease walk time, that muscles will get be stronger.
increase jog time. stronger.

endurance
day is important, to not routine and stick to it.
neglect any muscle
groups.
References
Howley, E. T. & Thompson, D. L. (2012). Fitness Professional's Handbook. Champaign,

IL: Human Kenetics.

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EF310 Unit 8 Assignment

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

Exercise Prescription using PROS Principles

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

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

Walking, swimming, Resistance training with ROM exercises, pain-free

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

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

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

150 minutes total per 30 minutes. 5-30 seconds per

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

Howley, E. T. & Thompson, D. L. (2012). Fitness Professional's Handbook. Champaign,

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