Ef 310 Unit 8 Assignment

1
Unit 8 Assignment
Kesa Copps
Purdue Global University
EF310 Current Trends in Exercise and Fitness- Aging Well Across the Life Span
Dr. Jan Saeger
October 20, 2020

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Unit 8 Assignment
Introduction
Incorporating aerobic activity, strength training, and flexibility into a person’s daily life is
especially important to one’s health. It can help prevent chronic diseases, help an individual
sleep better, and prevent injuries. Utilizing the FITT principles (Frequency, Intensity, Time,
Type) and the PROS principles (Progression, Regularity, Overload, Specificity) will assist in
starting a physical fitness program that will start at the fitness level of the individual and progress
as they become stronger.
Self-Prescription
Completing all the self-assessments throughout this class I have found that I need to
begin a regular fitness regimen. Below is the chart I have completed for myself:
FITT Chart Frequency Intensity Time Type

Kesa Copps
Aerobic 5 days a week Increasing Heart 15-30 Minutes Walking,
Rate 50%-75% Biking, or
Swimming
Strength 2-3 days a Light in the 3 sets of 10-12 Arms, shoulders,
Training week beginning increasing repetitions per core, hips, and
weight/resistance as exercise legs
I become stronger
Flexibility Following all Stretching not to 20 seconds Static Stretching
aerobic and cause discomfort per stretch
strength
training
I am just starting a new fitness program and prescribed the above routine. Starting with
the aerobic activity I will start with 15 minutes of moderate intensity increasing my heart rate
50%-75% from my resting heart rate. My aerobic activity will consist of walking, biking, or
swimming at least 5 days a week (Monday, Tuesday, Thursday Friday, Sunday). As I become
more fit, I will start increasing my time by 5 minutes a day until I am completing a minimum of
3
150 minutes a week. By changing up my aerobic exercises, it will help prevent boredom in my
routine.
The second portion of the prescription is the strength training activity. I will do strength
training on the two days (Wednesday and Saturday) when I am not doing aerobic exercises. I
will start out with light weights and exercise bands to begin with. Doing exercises to strengthen
my arms, shoulders, hips, legs, and core. As I become stronger, I will increase the weight or
exercise band resistance. I will complete 10-12 repetitions per exercise resting in between each
set of repetitions.
The last portion of the prescription is flexibility. Everyday after completing either the
aerobic exercise or the strength training, I will complete static stretches to help with my
flexibility. Stretches will be performed on each muscle group for 20 seconds per stretch. The
stretch will be held at a level of tightness but not painful. As my fitness levels increase, and
regular stretches are performed my flexibility will increase.
As you can see with each form of exercise, aerobic, strength training, and flexibility, the
PROS principals were incorporated. Each exercise will Progress as my fitness level increases.
Regularity is set with 5 days a week of aerobic exercises on Monday, Tuesday, Thursday,
Friday, and Sunday, and 2 days a week on Wednesday and Sunday for strength training, and
flexibility occurring daily. Overload will be used by increasing my heart rate 50%-75% each
time. Specificity is either walking, biking, or swimming to achieve aerobic activity, using
resistance training for arms, shoulders, core, hips, and legs for strength training, and each major
muscle groups for flexibility.

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Carl’s Prescription
FITT Chart Frequency Intensity Time Type
Aerobic 5 days a week Increasing Heart 30 Minutes Walking,

Rate 50%-75% Biking, or
Swimming
Strength 2-3 days a Light to start with 3 sets of 10-12 Arms, shoulders,
Training week and increase as repetitions per core, hips, and
strength does exercise legs
Flexibility Following all Stretching not to 20 seconds Static Stretching
aerobic and cause discomfort per stretch
strength
training
I have started Carl an organized FITT chart as seen above. With his current fitness test
he is average rating for everything except his push up test which was poor rating. This just
means he needs a little more work on his upper body strengthening.
To begin with Carl’s aerobic activity, he will need to participate in walking, running,
biking, swimming, or his intramural sports for at least 30 minutes 5 days a week. When doing
so he will need to get his heart rate up 50%-75% higher than his average heart rate each time.
As he becomes more active, he can progress his aerobic activity to 45 minutes a day as well as
increasing the intensity of the activity. When he feels he does not have time to complete the
aerobic activity he can use his time that he is playing on the internet to go workout.
The second portion of his FITT chart is strength training. He needs to participate in
strength training 2-3 days a week. He can start with some light weights and exercise bands to
work his arms, shoulders, core, hips, and legs. Each exercise should consist of 3 sets of 10-12
reps. As Carl becomes stronger, he can add the amount of weight or resistance of exercise
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bands he is using to increase his intensity and progression. Some of these strengthening
exercises can be completed at home while studying or surfing the internet also.
The final portion is flexibility. Carl will need to stretch all major muscle groups after
each aerobic activity or strengthening session. Holding each stretch for 20 seconds and not to
exceed the point of tightness on the muscle. As he does these stretches more, he will gain more
flexibility.
Carl can use the PROS principle with his aerobic and strength training to help get into
better shape so he can play in the intramural sports more than he is now, as well as bulking up
for his trip. As he progresses his strength training, he will increase his muscle mass. By going
to the gym for weightlifting he will be able to find assistance from experienced weight lifters to
assist him in proper form as well as different exercises to complete. By getting into a routine
now in his life he will create a much healthier body for his future helping prevent certain
diseases.
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References
Bent, M. (2020). 7 Principals of Physical Training. https://www.livestrong.com/article/528271-
7-principles-of-physical-training/
Waehner, P. (February 20, 2020), The FITT Principles for an Effective Workout;
https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great-workouts-
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Purdue Global University

Dr. Jan Saeger

October 20, 2020

as they become stronger.

FITT Chart Frequency Intensity Time Type

regular stretches are performed my flexibility will increase.

muscle groups for flexibility.

FITT Chart Frequency Intensity Time Type

Aerobic 5 days a week Increasing Heart 30 Minutes Walking,

means he needs a little more work on his upper body strengthening.

Bent, M. (2020). 7 Principals of Physical Training. https://www.livestrong.com/article/528271-

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