EF310 Unit 7 Assignment

Exercise Prescription using FITT Principles

Goal: Improve Physical Fitness components:

Run: improve by 90 seconds; Push-ups: increase by 15; Sit-ups: Increase by 15

What frequency do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
3-5 days a week 3-5 days a week 3-5 days a week

What intensity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
80% Moderate/ 20% Moderate Intensity Moderate Intensity
Vigorous

What time do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
30-45 minutes per session 10-15 minutes 10-15 minutes

What type of activity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
2-mile run Pull-ups Calf Stretch
Speed Drills (intervals) Sit-ups Cross body Stretch
5-mile job Crunches Quad Stretch
High Intensity Workout Push-ups Back Stretch
Sessions Planks Ab Stretch
EF310 Unit 7 Assignment

Exercise Prescription using PROS Principles

Explain how you will utilize the principle of progression for each component of fitness in
your exercise prescription.

Muscular strength and

Cardiovascular activity
Assess after 2 weeks and
increase distance by .5 mi
Flexibility
endurance
Assess every other week Each session, deepen
and increase weight or stretch and holding
repetitions by 10% duration

Explain how you will utilize the principle of regularity for each component of fitness in
your exercise prescription.

Muscular strength and

Cardiovascular activity Flexibility
endurance
Jog- 1st day Arms-1st day Worked on each day
Run- 2nd day Legs-2nd day
Speed Drills- 3rd day Abs/back- 3rd day
Rest or walk-4th day Legs/Glutes- 4th day
Distance run-5th day

Explain how you will utilize the overload principle for each component of fitness in your
exercise prescription.

Muscular strength and

Cardiovascular activity Flexibility
endurance
During speed drills, On alternating days, Add dynamic (butt-kicks,
increase speed and complete as many reps as high knees) stretches to
intensity. Increase distance possible without any rest static stretches.
while running or running
until exerted.
Explain how you the specificity principle applies to each component of fitness in your
exercise prescription.

Muscular strength and

Cardiovascular activity
By increasing distance and
adding speed drills, the run
time of 1.5 mi will be
decreased
endurance
By targeting and
strengthening muscle
groups needed for PUs
and SUs, the reps will
increase
Flexibility
By focusing on stretching
multiple body parts on a
consistent basis, flexibility
will improve