Kelly M.

Vaughn-Davis
Principles of PROS & FITT
EF310, Unit 8
Assignment
Progression Principle

•Level of intensity
•The build up
 Regularity Principle
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Aerobic Day of rest 5:30am Treadmill – 30min at 9:30am Brisk walk on work 5:30am Stationary bike – 30min at 9:30am Brisk walk on work 9:30am Brisk walk on 2pm Hiking with
Moderate-Intensity Level break – 15min Moderate-Intensity Level break – 15min work break – 15min daughter– 60min

9:30am Brisk walk on work break – 2pm Brisk walk on work break 9:30am Brisk walk on work break – 2pm Brisk walk on work break 2pm Brisk walk on
15min – 15min 15min – 15min work break – 15min

2pm Brisk walk on work break – 2pm Brisk walk on work break – 5pm Aerobics Class –
15min 15min 60min
Day of rest 5:30am Weights: 5:30am Weights:
Muscle Strengthening 25 reps on the Ab Coaster in Upper Body – 12 reps, 3 sets. 25 reps on the Ab Coaster in Upper Body – 12 reps, 3 sets.
evening Ex. Bicep curls, Triceps, evening Ex. Bicep curls, Triceps,
shoulder press shoulder press

Lower Body – 12 reps, 3 sets. Lower Body – 12 reps, 3 sets.

Ex. Leg press, hamstring curls, Ex. Leg press, hamstring curls,
quad quad
Day of rest
Flexibility Various Stretching – 15min Various Stretching – 15min Various Stretching – 15min Various Stretching – 15min
Overload Principle
• Maximizing fitness
• The build up
Specificity

• Specific goals
• Focused training
 Kelly
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
5:30am Treadmill – 9:30am Brisk walk 5:30am Stationary 9:30am Brisk 9:30am Brisk 2pm
Aerobic Day of rest 30min at Moderate- on work break – bike – 30min at walk on work walk on work Hiking with
Intensity Level 15min Moderate-Intensity break – 15min break – daughter–
Level 15min 60min
9:30am Brisk walk on 2pm Brisk walk on 2pm Brisk walk
2pm Brisk
work break – 15min work break – 9:30am Brisk walk on work break –
walk on work
15min on work break – 15min break –
2pm Brisk walk on 15min 15min
work break – 15min
2pm Brisk walk on 5pm Aerobics
work break – 15min Class – 60min

Aerobic FITT
Prescription Carl
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Aerobic Treadmill/station Run/Walk PE Brisk walk Brisk walk Brisk walk Brisk Treadmill/stat
ary bike – 30min Class – 30 min to/around to/around class to/around class walk ionary bike –
run class – 20min – 20min – 20min to/aroun 30min
d class –
20min

Intramural Intramural
league – league –
Seasonal 60- Seasonal 60-
80min 80min
 Strengthening FITT Prescription
Kelly
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Day of rest 5:30am Weights: 5:30am Weights:
Muscle 25 reps on the Ab Coaster Upper Body 30min – 25 reps on the Ab Coaster Upper Body 30min– 12
Strengthening at in evening 12 reps, 3 sets. Ex. in evening reps, 3 sets. Ex. Bicep
gym Bicep curls, Triceps, curls, Triceps, shoulder
shoulder press press

Lower Body 30min – 12 Lower Body 30min – 12

reps, 3 sets. Ex. Leg reps, 3 sets. Ex. Leg
press, hamstring curls, press, hamstring curls,
quad, quads,
abductors/adductors abductors/adductors

Carl
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Weights: Weights:
Muscle Upper Body – 12 reps, 3 Upper Body – 12 reps,
Strengthening sets. Ex. Bicep curls, 3 sets. Ex. Bicep curls,
At the Rec Center Triceps, bench press Triceps, bench press

Lower Body – 12 reps, 3 Lower Body – 12 reps,

sets. Ex. Leg press, 3 sets. Ex. Leg press,
hamstring curls, quads, hamstring curls,
squat press quads, squat press
 Sunday Monday Tuesday Wednesday Thursday FRI SAT

Flexibility Various Stretching Various Stretching Various Stretching Various Stretching ----- -------
15min 15min 15min 15min --

Flexibility
FITT
Prescription
References:
Brent, M. (2019) 7 Principles of Physical Training. Retrieved from https://www.livestrong.com/article/528271-7-
principles-of-physical-training/

Physical Activity Guidelines, Chapter 1: Retrieved from https://health.gov/paguidelines/guidelines/chapter1.aspx

Carl script. Retrieved from course documents

Image (2011) Retrieved from http://lockerroomhealthandfitness.blogspot.com/2011/06/what-is-zumba.html

Image (2019) Retrieved from https://blog.lifeextension.com/2011/09/want-long-healthy-life-strengthen-your.html

Image (2013, Sept) Retrieved from http://www.personal.psu.edu/afr3/blogs/siowfa13/2013/09/the-funny-thing-

about-exercise.html

Image (2019 Retrieved from https://www.washington.edu/wholeu/2015/02/09/week-five-dare-to-do/