Running head: UNIT 8 ASSIGNMENT: PERSONALIZED EXERCISE PRESCRIPTION-CARL

Unit 8 Assignment: Personalized Exercise Prescription-Carl

Brandie Mendoza

EF310

Kaplan University

FITT PRINCIPLES Frequency Intensity Time Type

 UNIT 8 ASSIGNMENT: PERSONALIZED EXERCISE PRESCRIPTION- CARL

Cardiovascular 3-5 days per 60-80% of HRR 75-150 Run

week 75-90% of HR max minutes per Flag Football

12-16 on Borg RPE week

(rate of perceived
exertion) scale

Muscular strength 2-3 days per 40-60% of 1RM for 20-40 Circuit Training: 1-3 circuits of 12 exercises with

and endurance week endurance minutes one minute of rest between the following exercises

70-90% of 1RM – for 10-15 repetitions (Howley, 2012): Barbell

strength Chest Press, Body weight squats, plank (15-60

seconds), push-up, lunges, curl-up, lateral pull-

down, leg curls, side plank (15-30 seconds),

dumbbell shoulder press, dumbbell heel raise, and

chair or box step-ups.

Flexibility 5-7 days per To the point of tension 10-20 Dynamic Warm-up: Slow jog or walk 5-10

week and slight discomfort, minutes per minutes or 5-10 minutes of jumping jacks, squats,

but not pain day of walking lunges, quadruped rotation, dynamic side

exercise bridge, and cross curl-up

Cool-down: Static stretches hold for 10-30

 UNIT 8 ASSIGNMENT: PERSONALIZED EXERCISE PRESCRIPTION- CARL

seconds and repeat 3-4 times per session.

Standing Hip Flexor, Iliotibial band stretch, cailliet

stretch, trunk flexion and extension, mad cat

stretch (Howley, 2012, p. 313).

PROS Progression Regularity Overload Specificity

PRINCIPLES
Cardiovascula Increase speed and/or Maintain consistency Incorporate intervals of Emphasis on increasing distance

r distance when unable to in frequency, intensity, sprinting at maximum and speed able to run and

reach or maintain and time speed for 30 seconds maintain 60-80% HRR range or

intensity at starting speed and walk/jog recovery 12-16 RPE.

and distance. for l minute. Increase

speed and/or distance

once unable to reach 60-

80% HRR range.

Muscular Increase weight load for Maintain consistency Decrease rest between Increase overall strength and

strength and exercises, decrease rest in frequency, intensity, circuit training exercises endurance, to include goal of
 UNIT 8 ASSIGNMENT: PERSONALIZED EXERCISE PRESCRIPTION- CARL

endurance time between exercises. and time to 30 seconds. Add strengthening upper body

Increase number of barbell or dumbbell

circuit sets completed per weights to body weight

session. exercises to complete

10-15 repetitions at 40-

60% 1RM.
Flexibility Start with basic warm-up Maintain consistency Increase distance and Emphasis on increasing flexibility

and cool-down flexibility in frequency, intensity, range of motion and range of motion.

exercises. Progress to and time stretched.

incorporating yoga once

per week to provide

additional challenge and

improvement of

flexibility (Geithner,

2011).
UNIT 8 ASSIGNMENT: PERSONALIZED EXERCISE PRESCRIPTION- CARL

References

Howley, Edward. (2012). Fitness Professional’s Handbook, 6th ed. [Kaplan]. Retrieved from http://kaplan.vitalsource.

come/#/books/9781450471077/.

Geithner, C. A. (2011). Selecting and effectively using a yoga program. Retrieved from https://www.acsm.org

/docs/brochures/selecting-and-effectively-using-a-yoga-program.pdf.

Dunn-Lewis, C., & Kraemer, W. (2016, October 7). The basics of starting and progressing a strength-training program. Retrieved
UNIT 8 ASSIGNMENT: PERSONALIZED EXERCISE PRESCRIPTION- CARL

from http://www.acsm.org/public-information/articles/2016/10/07/the-basics-of-starting-and-progressing-a-strength-training-

program.