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HW499 Unit 3 Assignment

The document discusses the FITT/PROS principles of exercise programming including progression, specificity, regularity and overload. It provides examples of personal aerobic, strength and flexibility training prescriptions applying these principles for postnatal exercise.

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Anja Higashibaba
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131 views11 pages

HW499 Unit 3 Assignment

The document discusses the FITT/PROS principles of exercise programming including progression, specificity, regularity and overload. It provides examples of personal aerobic, strength and flexibility training prescriptions applying these principles for postnatal exercise.

Uploaded by

Anja Higashibaba
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PPTX, PDF, TXT or read online on Scribd
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FITT/PROS PRINCIPLE: SAMPLE POSTNATAL

EXERCISE PROGRAM

Anja Higashibaba
Purdue University Global
INTRODUCTION

OVERVIEW
• The principles of progression, specificity, regularity and overload
• Importance of understanding these models
• Personal aerobic and strength training programs through the lens of
the FITT/PROS models
“We need to overload the neuromuscular systems over time to create and
sustain physiological adaptations from strength training. On that similar
note, it is important to educate that when we strength train, we break down
muscle fibers and attempt to overload this system to rebuild them stronger.”
(Bender, n.d.)
• Exceeds the normal demands of the body
• Breaks down muscle to rebuild as stronger
OVERLOAD • Reps, tempo, endurance, & resistance
PRINCIPLE • End of workout- more fatigue- less ability to
maintain overload
• Progressive Overload: Goes hand-in-hand
with the principle of progression (Chertoff,
2020)
PROGRESSION
PRINCIPLE

o Endurance Training Principle


• Gradual increase of intensity &
duration
• Appropriate overload: not too
slowly or too quickly
(Brent, n.d.)
• Add lighter weight to the end of
circuit for fatigue
• 10% increase each week
(Bender, n.d.)
This Photo by Unknown Author is licensed under CC BY
“ The fitness principle of specificity states that the
body's adaptation or change in physical fitness is
specific to the type of training undertaken. ”
(Bender, n.d.)
• Practice and repetition of the specific activity is
key SPECIFICITY
• Want to get better at running? – Run more PRINCIPLE
• Refine a specific movement or activity
• Don’t skip the difficult activities but don’t push
through pain
REGULARITY
PRINCIPLE

• Consistent schedule
• At least 3-5 times a
week (muscle
strengthening)
• Rest and recovery
• Schedule realistic to
individual
This Photo by Unknown Author is licensed under CC BY-SA-NC
• Detailed
• Changeable
(Fiataraone Singh, et. al.,
2019)
PERSONAL FITT AEROBIC
PRESCRIPTION

RUN
- FREQUENCY: 2X PER WEEK (1 MILE) pros:  work to 2 miles
- INTENSITY:  MODERATE pros: work to vigorous
- TYPE: RUN
- TIME: 20 MIN
WALK
- FREQUENCY: 2 PER WEEK (1 MILE) pros: work to 2 miles
- INTENSITY: LOW  pros: work to moderate
- TYPE: WALK
- TIME: 30 MIN pros: work to 45 min

This Photo by Unknown Author is licensed under CC BY


PERSONAL FITT STRENGTH TRAINING
PRESCRIPTION

FREQUENCY: 2X INTENSITY:  LOW- TYPE:  YOGA TIME: 30 MIN pros: 


PER WEEK MODERATE (POSTNATAL- work to 45 min
FOCUSED)
PERSONAL FITT FLEXIBILITY
PRESCRIPTION

STRETCH BEFORE RUNS STRETCH AFTER WALKS


FREQUENCY: 2X PER WEEK FREQUENCY: 2X PER WEEK
INTENSITY: LOW INTENSITY: LOW
TYPE: TRADITIONAL RUNNERS’ TYPE: TRADITIONAL RUNNERS’ STRETCHES
STRETCHES-QUADS, HAMSTRINGS,
HIPS, BACK TIME: 10-20 MIN

TIME: 5 MIN
DEEP STRETCH YOGA
STRETCH/COOL DOWN AFTER RUNS FREQUENCY: 1-2X PER WEEK
FREQUENCY: 2X PER WEEK INTENSITY: MODERATE-VIGOROUS
INTENSITY: LOW TO MODERATE (DEEP) TYPE:  FULL BODY,  HIPS OR BACK,
TYPE: TRADITIONAL RUNNERS’ STRETCHES PELVIC FLOOR (POSTNATAL-
TIME: 20-30 MIN FOCUSED)  
• Consistency is key

• PROS/FITT Principles cover all aspects of


fitness to ensure effective results

CONCLUSION • The principles of progression, specificity,


regularity, overload- allow for further
insight into the systems of fitness and offer
clear definitions to create better fitness
programs
REFERENCES

Bender, D. (n.d.). The Principles of Strength Training for New Clients. NASM. https://blog.nasm.org/strength-training-new-

clients.

Chertoff, J. (n.d.). What Is Progressive Overload Training? Healthline. https://www.healthline.com/health/progressive-

overload.

Fiataraone-Singh, M., Daniel, H., Brad, S., Heather, V. K., & Wescott, W. (2019). ACSM Guidelines for Strength Training.

American College of Sports Medicine.

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