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    Unit 8 Assignment Ef310 1 1

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    This document outlines fitness prescriptions based on the PROS/FITT principles of exercise. It recommends progressing resistance over time, training each muscle group twice a week, using techniques like drop sets to ensure overload, and tailoring training to specific goals like hypertrophy. It provides sample prescriptions, including: 3 days per week of 20-30 minutes of brisk walking/jogging at 55-85% max heart rate for aerobic exercise; a 4 day strength training split focusing on different muscle groups each day; and 15-25 minutes of active stretching after each strength session.

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    Unit 8 Assignment Ef310 1 1

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    106 views9 pages
    This document outlines fitness prescriptions based on the PROS/FITT principles of exercise. It recommends progressing resistance over time, training each muscle group twice a week, using techniques like drop sets to ensure overload, and tailoring training to specific goals like hypertrophy. It provides sample prescriptions, including: 3 days per week of 20-30 minutes of brisk walking/jogging at 55-85% max heart rate for aerobic exercise; a 4 day strength training split focusing on different muscle groups each day; and 15-25 minutes of active stretching after each strength session.

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    This document outlines fitness prescriptions based on the PROS/FITT principles of exercise. It recommends progressing resistance over time, training each muscle group twice a week, using techniques like drop sets to ensure overload, and tailoring training to specific goals like hypertrophy. It provides sample prescriptions, including: 3 days per week of 20-30 minutes of brisk walking/jogging at 55-85% max heart rate for aerobic exercise; a 4 day strength training split focusing on different muscle groups each day; and 15-25 minutes of active stretching after each strength session.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    106 views9 pages

    Unit 8 Assignment Ef310 1 1

    Uploaded by

    api-533683181
    This document outlines fitness prescriptions based on the PROS/FITT principles of exercise. It recommends progressing resistance over time, training each muscle group twice a week, using techniques like drop sets to ensure overload, and tailoring training to specific goals like hypertrophy. It provides sample prescriptions, including: 3 days per week of 20-30 minutes of brisk walking/jogging at 55-85% max heart rate for aerobic exercise; a 4 day strength training split focusing on different muscle groups each day; and 15-25 minutes of active stretching after each strength session.

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    of 9

    PROS/FITT ANALYSIS

    EF310
    MICHAEL HUNNICUTT
    Progression Principle

    ► Routinely adding resistance to the exercise


    ► Increasing rep range or set count
    ► Adding stress factors including slower eccentric/concentric
    movements
    ► Performing giant sets, drop sets, supersets, etc.
    ► Graduating to a twice to three times a week routine per muscle
    group.
    Regularity Principle

    ► Frequency achieved by training each muscle group twice a week.


    ► 4 day split- with emphasis on arms. Lagging body parts need more
    attention than others
    ► Consistency is achieved by training at the same time each day
    ► Proper frequency is achieved by keeping up on habits such as
    sleep, meals, water intake, stress level control, etc.
    Overload Principle

    ► Overload is achieved by training within target training zones.


    ► Taking a movement to failure ensures proper overload of the muscle
    being worked.
    ► This is achieved through methods such as drop sets, supersets, giant
    sets and repetitions to failure.
    Specificity Principle

    ► Specificity occurs when the goal is met through a specific pattern of


    movement, frequency or intensity.
    ► A goal of hypertrophy is most easily met by training in a high volume
    routine versus an heavier weight and low rep count situation.
    ► Training twice a week with a high number of exercises and reps
    provides enough overload, progression and specificity to allow for
    growth in a timely manner.
    Aerobic FITT Prescription

    ► 3 days a week
    ► 20-30 minutes of brisk walking/jogging (treadmill)
    ► Achieving a heart rate reach of 55% to 85% of maximum heart rate.
    Muscle Strength FITT Prescription

    ► 4 day split routine/ one active rest day


    ► Day 1 Back/Biceps
    ► Day 2 Chest/Shoulders/Triceps
    ► Day 3 Legs/Abs
    ► Day 4 Biceps/Triceps
    Flexibility FITT Prescription

    ► Active stretching after each strength training session


    ► 15-25 minutes
    ► Focus on steady breathing for maximum oxygen intake\
    ► Specific music for flexibility training to encourage regularity and
    progression
    ► Include SMR or Self Myofascial Release
    References

    ► Brent, M. (2017, September 11). 7 Principles of Physical Training.


    Retrieved from
    https://www.livestrong.com/article/528271-7-principles-of-physical-tr
    aining/
    ► The PROS-Progression, Regularity, Overload, and Specificity. (n.d.).
    Retrieved from
    http://blog.ideafit.com/blogs/lori-dotson/the-pros-progression-regul
    arity-overload-and-specificity

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