Unit 8 Assignment FITT And PROS For Carl Meagan Harrill

Exercise Prescription using FITT Principles

What frequency do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
Mon,Wed,Sat Mon,Wed,Fri Warm up and cool down
stretching before each
workout is vital for EIA

What intensity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
moderate Intensity Aerobic Moderate intensity Low intensity
activity

What time do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
At least 30 minutes per 45 minutes per muscle 2-hour total per week
session group/groups

What type of activity do you suggest?

Muscular strength and

Cardiovascular activity Flexibility
endurance
30 minutes of lap swim 2 perform 3 sets, 8 reps Warm up and cool down
days a week, brisk walking exercises for each major stretching before each
for 50 minutes a day, High muscle group (Mon- workout
intensity intervals during back,bi’s-Tues-chest, tri’s-
intramural sports on Fri-shoulders, abs to focus
weekend on upper body strength
Unit 8 Assignment FITT And PROS For Carl Meagan Harrill

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
In 2 months, I will increase
the time of lap swim to 45
minutes, and get him to
walk to rec center on
campus to increase
number of muscle trng
days
endurance
In 2 months, I will increase
weight lifted by 5% for
each muscle group and
add 2 more days of trng for
legs and total body circuits
Flexibility
With more intense
workouts, the warm up and
cool down stretching time
will increase by 5 minutes
to ensure EIA is controlled

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

Muscular strength and

Cardiovascular activity
At least 75 minutes of
vigorous intensity aerobic
activity should be
performed weekly.
Preferably every other day
of workout regime
endurance
Each major muscle group
should be targeted 2x a
week to prevent muscle
loss.
Flexibility
Muscles should be
stretched prior to and after
each work out.

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

Muscular strength and

Cardiovascular activity
I can incorporate a HIIT
trng before a game to
increase his VO2 Max and
cardio output
Flexibility
endurance
I will decrease rest time Adding in an additional 5
between sets from 60 minutes of warm up and
seconds to 30 to keep cool down will help his EIA
heart rate up and increase
weight to cause muscle
failure

Explain how you the specificity principle applies to each component of fitness in your
exercise prescription.
Unit 8 Assignment FITT And PROS For Carl Meagan Harrill

Muscular strength and

Cardiovascular activity Flexibility
endurance
Help control his EIA by Focus on upper body Stretch out chest,
slowly adding in more strength, so add rear delt shoulders, and back more
vigorous intensity cardio raises to shoulder day and to increase flexibility to lift
exercises hammer curls to bi’s day heavier
as slowly increasing
weight for each

Reference:

Howley, E. (04/2012). Fitness Professional's Handbook, 6th Edition. [Kaplan].

Retrieved from https://kaplan.vitalsource.com/#/books/9781450471077/

How much physical activity do adults need? (2015, June 04). Retrieved June 25,
2017, from https://www.cdc.gov/physicalactivity/basics/adults/index.htm