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    Stotlers Ef310 Unit 8 Assignment

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    The document outlines the PROS principles for fitness improvements: Progression, Regularity, Overload, and Specificity. It then provides examples of how to apply each principle to an aerobic, muscle, and flexibility training plan. Progression involves gradually increasing the intensity, duration, weight, or speed of exercises over time. Regularity means maintaining a consistent routine. Overload challenges the muscles beyond their normal capacity. Specificity means training toward specific fitness goals and targeting specific muscle groups or areas of the body.

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    Stotlers Ef310 Unit 8 Assignment

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    api-532721184
    159 views10 pages
    The document outlines the PROS principles for fitness improvements: Progression, Regularity, Overload, and Specificity. It then provides examples of how to apply each principle to an aerobic, muscle, and flexibility training plan. Progression involves gradually increasing the intensity, duration, weight, or speed of exercises over time. Regularity means maintaining a consistent routine. Overload challenges the muscles beyond their normal capacity. Specificity means training toward specific fitness goals and targeting specific muscle groups or areas of the body.

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    stotlers ef310 unit 8 assignment

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    The document outlines the PROS principles for fitness improvements: Progression, Regularity, Overload, and Specificity. It then provides examples of how to apply each principle to an aerobic, muscle, and flexibility training plan. Progression involves gradually increasing the intensity, duration, weight, or speed of exercises over time. Regularity means maintaining a consistent routine. Overload challenges the muscles beyond their normal capacity. Specificity means training toward specific fitness goals and targeting specific muscle groups or areas of the body.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    159 views10 pages

    Stotlers Ef310 Unit 8 Assignment

    Uploaded by

    api-532721184
    The document outlines the PROS principles for fitness improvements: Progression, Regularity, Overload, and Specificity. It then provides examples of how to apply each principle to an aerobic, muscle, and flexibility training plan. Progression involves gradually increasing the intensity, duration, weight, or speed of exercises over time. Regularity means maintaining a consistent routine. Overload challenges the muscles beyond their normal capacity. Specificity means training toward specific fitness goals and targeting specific muscle groups or areas of the body.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 10

    PROS Principles

    for Fitness
    Improvements

    Stacy Stotler
    EF 310 Purdue Global University
    March 3, 2020
    PROS Principles

    Progression
    Regularity
    Overload
    Specificity
    Progression
    Increasing of the intensity and duration of
    the exercise through:
    • Time
    • Weight
    • Speed
    Regularity

    • Consistent Routine
    • Maintains health and fitness
    Overload

    Challenging the muscles to do more


    • Heart rate to max capacity
    • Work muscles to failure
    • Rating of Perceived Exertion at 10
    Specificity

    Training toward specific goals


    • Target areas
    • Development of specific body parts
    Applying PROS to my Aerobic FITT Prescription
    Sunday Monday Tuesday Wednesday Thursday Friday Saturday

    Aerobic Activity Outdoor Hike Elliptical Rest Indoor Walk Indoor Walk Rest Outdoor Walk

    Progression
    P
    R
    Increase from moderate to vigorous walk/run
    Increase length of time by 10 minutes each week
    Reach 80% of heart rate max for 10 minutes, increasing time over next 1-
    3 months

    Regularity
    Consistent walking daily for 30-60 minutes
    30 minutes walking on muscle strengthening days
    O
    S
    Overload
    Reach 80% of heart rate max 3-4 times per week
    Add incline, increase speed

    Specificity
    Walking, running, hiking, elliptical will target and work on cardiovascular health and endurance
    Applying PROS to my Muscle FITT Prescription
    Sunday Monday Tuesday Wednesday Thursday Friday Saturday
    Resistance
    Core and
    Muscle Strengthening Rest Rest band and free Rest Rest Rest
    Body Weight
    weights

    Progression
    P
    R
    20-30 minutes, adding additional day until every other day
    Increase weight and repetitions
    Trainsition to circuit training with equipment and machines

    Regularity
    Consistent 2-3 times per week on non-consecutive days

    O
    S
    Overload
    Work muscle groups to 1 repetition beyond ability to hold
    Reach Rating of Perceived Exertion score of 10
    Increase weight and repetitions
    Specificity
    Targeting specific areas of the body to tone and change shape and appearance
    Targeting specific muscles for desired strength and muscle endurance
    Applying PROS to my Flexibility FITT Prescription
    Sunday Monday Tuesday Wednesday Thursday Friday Saturday
    Lower Body Lower Body Full Body Lower Body Lower Body Full Body Lower Body
    Flexibility
    Stretch Stretch Stretch Stretch Stretch Stretch Stretch

    Progression
    P
    R
    Complete full body stretch up to 7 days per week
    Stretch and hold for 60 seconds, at additional set
    Add Dynamic and PNF stretches, yoga, tai chi

    Regularity
    Complete daily stretches pre and post workout as indicated
    Hold for at least 30 seconds each stretch
    O
    S
    Overload
    10-20 minutes stretching
    30 minutes yoga or tai chi

    Specificity
    Stretches directly target the flexibility of muscles prior to exercise
    Specific to warm up muscles to help prevent injury and cool down to prevent cramping
    References

    Brent, M. (n.d.) 7 Principles of Physical training retrieved from


    https://www.livestrong.com/article/528271-7-principles-of-physical- training/

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