EF310

Unit 8 Assignment
Tom Knox
Purdue University Global
 Progression Principle
• Change up your FITT program when the body adapts to the present routine.
• Increase the frequency that you are doing
• Increase the intensity
• Increase the time
• Change up the type
• (verywellfit.com, 2020)
 Regularity Principle
• Need to participate in Physical Activity regularly to be effective
• Consistency is important
• Use it or lose it mentality
 Overload Principle
• The dose of physical activity must exceed that to which the individual is
already accustomed.
• It is similar to progression principle as they both use the FITT model to
improve on the current level of fitness.
• Improvement in the musculoskeletal system
• Improvement in muscle strength, size and endurance
• (verywellfit.com, 2020)
 Specificity Principle
• The specificity principle is where the fitness objective matches the training.
• If the goal is to have more strength or flexibility, then the training must
focus on strength or flexibility.
• Condition the muscles that will be used in the target activity.
• Muscle memory will help you do the activity without focusing on the task.
• (verywellfit.com, 2019)
 Tom’s Aerobic FITT Prescription
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Aerobic Activity Walking and stairs Walking and stairs Walking and stairs Walking and stairs Walking and stairs

throughout work shift. throughout work shift. throughout work shift. throughout work shift. throughout work shift.

4-5 miles and 5-10 4-5 miles and 5-10 4-5 miles and 5-10 4-5 miles and 5-10 4-5 miles and 5-10

flights in AM shift flights in AM shift; Play flights in AM shift flights in AM shift flights in AM shift

hockey for 1 hour in the

PM

Muscle Strengthening Free weights for 30 Free weights for 30 Free weights for 30

minutes in AM (5-5:30) minutes in PM (6-6:30) minutes in PM (6-6:30)

Flexibility Yoga for 1 hour in PM Yoga for 1 hour in PM Yoga for 1 hour in PM

(6-7) (6-7) (6-7)

 Tom’s Muscle Strengthening FITT Prescription
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Aerobic Activity Walking and stairs Walking and stairs Walking and stairs Walking and stairs Walking and stairs

throughout work shift. 4- throughout work shift. 4- throughout work shift. 4- throughout work shift. throughout work shift.

5 miles and 5-10 flights 5 miles and 5-10 flights 5 miles and 5-10 flights 4-5 miles and 5-10 4-5 miles and 5-10 flights

in AM shift in AM shift; Play hockey in AM shift flights in AM shift in AM shift

for 1 hour in the PM

Muscle Strengthening Free weights for 30 Free weights for 30 Free weights for 30

minutes in AM (5-5:30) minutes in PM (6-6:30) minutes in PM (6-6:30)

Flexibility Yoga for 1 hour in PM Yoga for 1 hour in PM Yoga for 1 hour in PM

(6-7) (6-7) (6-7)

 Tom’s Flexibility FITT Prescription
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Aerobic Activity Walking and stairs Walking and stairs Walking and stairs Walking and stairs Walking and stairs

throughout work shift. 4- throughout work shift. 4- throughout work shift. 4- throughout work shift. throughout work shift.

5 miles and 5-10 flights 5 miles and 5-10 flights 5 miles and 5-10 flights 4-5 miles and 5-10 4-5 miles and 5-10 flights

in AM shift in AM shift; Play hockey in AM shift flights in AM shift in AM shift

for 1 hour in the PM

Muscle Strengthening Free weights for 30 Free weights for 30 Free weights for 30

minutes in AM (5-5:30) minutes in PM (6-6:30) minutes in PM (6-6:30)

Flexibility Yoga for 1 hour in PM Yoga for 1 hour in PM Yoga for 1 hour in PM

(6-7) (6-7) (6-7)

 References
• Verywellfit.com, Lau, Michael, PT, DPT, November 28, 2019, Principles of
Specificity in Athletic Training, https://www.verywellfit.com/principle-of-
specificity-definition-3120375
• Verywellfit.com, Quinn, Elizabeth, November 8, 2020, The Principle of
Progression in Weight Training,
https://www.verywellfit.com/progression-definition-
3120367