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EF310 Unit 8 Assignment

Exercise Prescription using FITT Principles

Goal: Build muscle and maintain fitness level

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
75% Moderate/ 25% 75% Moderate/ 25% Moderate Intensity
Vigorous Vigorous

What time do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
20-30 minutes per session 30 minutes 10-15 minutes

What type of activity do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
Circuit training Pull-ups & Push-ups Back Stretch
Running/Sprint drills Free weights focusing on Ab Stretch
major muscle groups on
alternating days
EF310 Unit 8 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 Flexibility
endurance
Assess after 2 weeks and Assess every 10 days and Each session, deepen
maintain if no increase weight by 5-10 stretch and holding
complications from Asthma lbs duration
arise.

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
Circuit training-days 1, 3, 5 Arms/chest-1st day Worked on each day
Run/Speed Drills-Days 2, 4 Legs/Glutes-2nd day
Abs/back- 3rd day
Rest- 4th day
Repeat all days
Explain how you will utilize the overload principle for each component of fitness in your
exercise prescription.

Muscular strength and


Cardiovascular activity Flexibility
endurance
Increase intensity during On alternating sets, Add dynamic (butt-kicks,
circuit training and speed complete as many reps as high knees) stretches to
of drills and run possible without any rest. static stretches. Add
stretches between sets
while weight lifting
Explain how you the specificity principle applies to each component of fitness in your
exercise prescription.

Muscular strength and


Cardiovascular activity Flexibility
endurance
Running and speed drills By targeting and By focusing on stretching
will enable Carl to perform strengthening muscle multiple body parts on a
at a higher intensity while groups needed for his consistent basis, flexibility
plating sports sport of choice, he will will improve
better equip his body for
the physical demands and
prevent injury