Unit8 Pros Principles Harry

Exercise Prescription using PROS Principles
Client: JUSTIN
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
He can increase activity by Increasing weight through Progress stretching
adding another day into his all the exercises will overtime to help get in to a
cardio regimen after 3 increase strength, speed deeper stretch.
months, but I would limit it and stamina. I would not
to 4 days a week. add more training days to
regimen.
Explain how you will utilize the principle of regularity for each component of fitness in

endurance
Maintaining exercise will Maintaining the 2 day a Stretching is this most
increase health, improve week regimen will benefit important part, as it helps
cardiovascular fitness and overall performance but is prevent injury. It also helps
increase his chances of not entirely necessary to loosen muscles after
being on the starting lineup build stronger muscles. exercises and keeps you
for Football. Doing kid things will help as fresh for the next training
well. day.
Explain how you will utilize the overload principle for each component of fitness in your
exercise prescription.

endurance
Adding extra intensity to Overload your muscles You can use resistance
cardio exercises and once every few weeks. With bands to achieve a
combining running with adult supervision perform a controlled stretch and to
cycling will boost his overall 1RM with all the exercise make it more challenging.
performance levels. you perform to shock your
muscles into growth.
Explain how you the specificity principle applies to each component of fitness in your

endurance
Keeping his mind set on Visualizing yourself pushing Focus on the muscle that
being faster on the field will a defensive lineman back you are stretching. This
keep him focused on cardio as you power clean is the keeps your mind from
exercises. What is it that best way to train for thinking of different things
you truly want? football. My coach taught which can make you lose
me to do that and it worked focus and possibly injure
very well and kept me that area.
focused on my goals.
Client: JENNIFER

endurance
Increase intensity to 55-90 Increase to 40-60 % of your Increase ROM, participate
% of her VO2 Max after 6 1RM after 4 weeks of in harder Yoga moves
weeks training.

endurance
Maintain 5 days a week, Maintain 3 days a week Ensure to stretch after
keep it interesting by training. every exercise to prevent
keeping children involved. injury.

endurance
Incorporate sprints after 6 Increase sets to 4-5 and Combine yoga after a
weeks. Do 30 seconds of reps to 15-20 while workout and ensure to
100% VO2 Max and 90-120 maintaining proper form stretch afterwards. Utilize
seconds of 50% VO2 Max and full ROM. bands and Yoga blocks to
increase intensity.

endurance
Focus on getting faster and Focus on pressing and Yoga is an exercise eon its
your breathing. This will pulling your entire body own. Keeping your mind
help your body burn more. through each movement clear during movements
can benefit overall health.
Client: CARL

endurance
Increase to 4 days if Maintain 3 days a week for Dynamic stretching prior to
necessary but no more than muscle repair, supplement exercises with isometric
that. Increase intensity if 3 on non lift days with stretching after exercises
days if preferred bodyweight exercises to
loosen muscles

endurance
It is important to incorporate Muscles will not grow by Proper stretching is
cardio into any weightlifting themselves. You have to imperative to muscle
routine to ensure you put utilize muscles to grow growth and injury
on lean mass. them prevention.

endurance
Include sprints into cardio Lift at 1RM every few Utilize resistance bands
workout to boost muscle weeks to shock muscles while stretching to
usage and burn extra into growth maximize effectiveness
calories

endurance
Focus on shredding Focus on muscle Ensure to breathe through
midsection while performing movement and ROM. Don’t the movements to gain
cardio exercises sell yourself short deep stretches.
Client: SALLY

endurance
Increase intensity to 65% of Increase number of Progress stretching by
HRR, and/or increase to 6 repetitions completed using trying to reach further than
days a week. Incorporate full ROM and increase to 3- before. Also by trying
light jogging as well 4 days a week. harder Yoga moves.

endurance
Maintain program to gain Sticking to the plan will help By performing the
the most health benefits. reduce weight and increase stretching after every
lean muscle mass to help workout will keep you on
burn excess body fat. track.

endurance
Overload the workouts by Once every 3 weeks Overload your stretching by
going form a a light walk to perform exercises to using resistance bands to
a light jog then return to a muscle failure. This shock achieve the tough stretch.
moderate walking speed. can increase muscle Also, combine yoga and
Repeat 5 times production. stretching for max effects.

endurance
Focus on breathing and Ensuring full ROM Controlled breathing is the
walking, not the throughout every exercise main focus area. Breathing
temperature or environment will help you stay focused. is what ensures an effective
around you. stretch is done.

Unit8 Pros Principles Harry

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Exercise Prescription using PROS Principles

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

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