EF310

Unit 8 Assignment

Lisa Moore

EF310 Current Trends in Exercise and Fitness

PROGRESSION PRINCIPLE

q Taking current state of exercise and elevating it to the

next level when it starts to feel easy continuing forward
progression

EXAMPLE: RUNNING 3 x WEEK

01 WEEK 1 – RUNNING
5 MPH FOR 10 MINUTES

WEEK 2 – RUNNING
02
5 MPH FOR 15 MINUTES

WEEK 3 – RUNNING
03
5.5 MPH FOR 15 MINUTES

04 WEEK 4 – RUNNING
5.5 MPH FOR 20 MINUTES
REGULARITY PRINCIPLE

q Consistency in a training plan

EXAMPLE: RUNNING 3 x WEEK

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
OVERLOAD PRINCIPLE

q Pushing yourself to exceed normal capacity

q Raising heartrate to an elevated percentage of
maximum capacity

EXAMPLE: RUNNING 3 x WEEK

EVERY 12 MIN

INCLINE FOR 3 MIN

SPRINTING AT AN
SPECIFICITY PRINCIPLE

q Focus on achieving a goal such as losing weight by

running three times a week or becoming a better runner
by running three times a week

EXAMPLE: RUNNING 3 x WEEK

001
11 0

809000

2030 0
kg

4
5060 0
7
AEROBIC FITT PRESCRIPTION

q Focus on sustaining longer distance jogs and moving

up to a run while losing then maintaining weight

Frequency Intensity Time Type

Aerobic 3-5 times a Moderate • 10 minutes • Jogging for 10 minutes at 5 mph

week Intensity • 20 minutes • Walking at an 8 incline at 3.7
• 5 mph mph (without hanging on to
• avg 8 incline at the rails) for 20 minutes.
3.7 mph

Progression Regularity Overload Specificity

Aerobic Add 5 • Continue 3 • Jogging- • 15 minutes jogging at 5.5 mph

minutes to times a week 5.0 mph to • 15 minutes walking at average 8
jogging 5.5 mph incline at 4.0 mph
after 2 • Walking- • Creating ability sustain longer
weeks 3.7 mph to distances at higher speeds
4 mph • Increasing weight loss
MUSCLE STRENGTHENING FITT PRESCRIPTION

q Focus on hitting all workouts for each major muscle

group and seeing some increased definition. Also, being
beach ready at any given time.
Frequency Intensity Time Type
Muscle 3 times a • 3 sets of 15, • 15-30 • Upper body free weights once a
Strengthening week 12, and 10 reps minutes week
with weight o Chest press, push ups
that causes o Rope triceps pushdown
struggle to o Bench dip
complete last o Upright row, overhead press
few reps
Progression Regularity Overload o Bicep curls
Specificity
• Lower body mix of free weights
Muscle Add • Continue 3 • Bump one • and Upper body free
machines weights
once once a
a week
Strengthening additional times a week set up to a oweek
Leg extensions, dead lifts
sets after heavier • oLower body mix
Hip thrusts of weights
with free weights
2 weeks: weight on oand machines
Weighted once aLeg
squats, week
press
Reps each • oTotal
Calfbody
raisesmix of free weights
equal 15, exercise and machines
• Total body mix of free weights
12, 10, 8 • and
Increase muscle definition
machines
o Mix of the above exercises
FLEXIBILITY FITT PRESCRIPTION

q Focus on actually doing stretches to prevent injury and

increase flexibility. After several months, being able to
do the straddle splits.
Frequency Intensity Time Type

Flexibility 3 times a • Gradual • 15 minutes Basic yoga poses

week stretching to • Downward dog
ease into it • Seated forward bend
• Wide-legged forward bend
• Cobbler’s Pose
• Pigeon pose
Progression Regularity Overload Specificity

Flexibility Add • Continue 15 • Hold leg • Basic yoga poses for 15 minutes
additional minutes for poses four times a week after doing it
day of each day longer and three times a week
stretching add the • Goal to be able to do the
after two frog pose straddle splits (Russian splits)
weeks
 REFERENCES

Brent. (2019). 7 principles of physical training. Retrieved December 10, 2019, from
https://www.livestrong.com/article/528271-7-principles-of-physical-training/

Quinn, E. (2019, May 24). Make Weight Training Fitness Progress by Doing Overload Right.
Retrieved from https://www.verywellfit.com/progression-definition-3120367