PROS Principles

Melissa Hardin
Purdue University Global
EF310: Current Trends in Exercise and Fitness- Aging Well Across the Life Span
Dr. Jan Saeger
June 15, 2021
 • Gradually increase intensity and duration
• Build up strength and endurance
• Start with fewer reps and sets and lower
weights
• Listen to your body

Principle of Progression
Principle of Regularity
• Consistency is key!
• 3 – 5 Times per week
• Get adequate sleep
• Eat healthy
Principle of Overloading

• It’s all about working hard, not hardly working

• Keep your body off balance
• Avoid plateaus
• Increase your heart rate up to 60 – 70% of your max heart rate
 Principle of
Specificity

• Dependent on goals
• SMART goals
• Upper body/Lower body/Whole body days
• Rest days
 • 30 Minutes each day
My FITT Prescription • 3 – 5 days a week

– Aerobic • Moderate intensity, 114-133 bpm range

• Brisk walking or Gazelle workout

Frequency Intensity Time Type

Brisk
Moderate
3-5 days a 30 Walking or
Aerobic 60-70% of
week minutes Gazelle
max HR
workout
 My FITT Prescription – Muscle
Strengthening
Frequency Intensity Time Type
• Mondays (Upper body and Core) and
• Thursdays (Lower body and Core)
upper body:
• 30-60 minutes each session • 3 sets of 15 reps
each -
• Moderate intensity, 114-133 bpm range dumbbell single arm
row,
• Upper Body Workout: dumbbell shoulder
• 3 sets of 15 reps each - Mondays press,
dumbbell single arm row, Muscle Strengthening Moderate 30 – 60 minutes dumbbell chest press
dumbbell shoulder press, Thursdays
dumbbell chest press lower body:
• 3 sets of 15 reps
• Lower Body Workout: each -
• 3 sets of 15 reps each - stability ball crunch
stability ball crunch, lunge
lunge, stability ball squats
stability ball squats
 Frequency Intensity Time Type
Yoga Video
5 days a Light to 15 – 30 on The Yoga
Flexibility
week Moderate minutes Collective
App

• 5 days a week

My FITT Prescription • 15 – 30 minutes each session

• Light to moderate intensity
– Flexibility • Yoga Video on The Yoga Collective
app
References:
• American College of Sports Medicine. (n.d.). Resistance training for
health and fitness. Retrieved from
https://www.livestrong.com/article/528271-7-principles-of-physical-
training/
• Office of Disease Prevention and Health Promotion. (2020, January 30).
Physical activity guidelines. https://health.gov/sites/default/files/2019-
09/Physical_Activity_Guidelines_2nd_edition.pdf
• Werner, D. (n. d.). The 7 Principles of exercise: What are they, and how
can they level up your fitness? Retrieved from
https://www.foodspring.co.uk/magazine/7-principles-of-exercise
• The Yoga Collective. (2021). Home.
https://www.theyogacollective.com/