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HI EVERYONE, MY NAME IS KELLIAN HUNTE. I WAS BORN IN

GUYANA AND MOVED TO MIAMI 5 YEARS AGO. I AM GETTING MY
BACHELOR'S DEGREE IN HEALTH AND WELLNESS AND WHEN I AM
FINISHED, I HOPE TO WORK TO HELP PEOPLE REALIZE THE
IMPORTANCE OF FITNESS AND NUTRITION. I ALSO WANT TO SHOW
PEOPLE THAT WORKING OUT CAN BE FUN. MY MOTIVATION FOR
STUDYING HEALTH AND WELLNESS WAS MAINLY TO HELP BETTER
UNDERSTAND THE MIND AND BODY. ONE WORD THAT DESCRIBES
ME IS INTROVERTED.

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“ THE PROS PRINCIPLES CONSIDER THE DYNAMIC NATURE OF

FITNESS. AS WITH ALL SKILLS, WE HOPE THAT AS WE EXERCISE,
WE DON’T STAY IN THE SAME, STAGNANT SPOT. WE’RE LOOKING
FOR IMPROVEMENT, GAINS IN ABILITY, AND NOTICEABLE
CHANGES TO OUR FITNESS. THE PROS PRINCIPLES ALLOW
EFFECTIVE CHANGE OF ROUTINE BY LOOKING AT THE
PROGRESSION OF YOUR FITNESS, THE REGULARITY WITH WHICH
YOU EXERCISE, THE OVERLOADING OF YOUR CAPACITY TO PUSH
YOURSELF FURTHER, AND THE SPECIFICITY OF YOUR DESIGNATED
EXERCISES” ( BIRD, N.D).
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“ IF YOU ARE TRYING TO BUILD STRENGTH, BUILD MUSCLE, AND

IMPROVE YOUR ENDURANCE, ADVANCING YOUR WEIGHT
TRAINING OVER TIME IS KEY TO SEEING PROGRESS AND AVOIDING
A PLATEAU. THIS CONCEPT IS KNOWN AS THE PRINCIPLE OF
PROGRESSION” ( QUINN, 2021).

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“ THE BENEFITS OF EXERCISE ONLY LAST WHEN YOU EXERCISE

REGULARLY. THIS MAKES YOUR BODY TO ADAPT TO MUSCLE
STIMULATION. TO MAINTAIN EFFECTIVE RESULTS, YOU MUST
EXERCISE PERSISTENTLY. INFREQUENT EXERCISE CAN DO MORE
HARM TO YOUR BODY THAN GOOD. ALSO, YOU SHOULD
IMPLEMENT REGULARITY IN YOUR DAILY WORK/REST PATTERNS
AND EATING” ( SLIDESHARE, 2015).

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“ THE EXERCISE SCIENCE PRINCIPLE OF OVERLOAD STATES THAT

A GREATER THAN NORMAL STRESS OR LOAD ON THE BODY IS
REQUIRED FOR TRAINING ADAPTATION TO TAKE PLACE. WHAT
THIS MEANS IS THAT IN ORDER TO IMPROVE OUR
FITNESS, STRENGTH, OR ENDURANCE, WE NEED TO INCREASE THE
WORKLOAD ACCORDINGLY” ( QUINN, 2020).

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“ THE PRINCIPLE OF SPECIFICITY STATES THAT SPORTS

TRAINING SHOULD BE RELEVANT AND APPROPRIATE TO THE
SPORT FOR WHICH THE INDIVIDUAL IS TRAINING IN ORDER TO
PRODUCE THE DESIRED EFFECT” ( QUINN, 2019).

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FREQUENCY- 2 TO 5 DAYS A WEEK

INTENSITY- MODERATE TO VIGOROUS

TIME- 15 TO 20 MINUTES

TYPE- JUMP ROPE

Aerobic exercises are not something I like doing unless I am playing a sport so I had
to find something I would enjoy that is why I chose jump rope. I would do this for
about 15- 20 mins based on how I am feeling because I never want to over-exhaust
myself, so I just listen to my body. I do not see myself doing more that I am already
doing because if I do too much, I am going to get dizzy. Nausea is something I have
always struggle with especially if I overexert myself.
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FREQUENCY- EVERY OTHER DAY

INTENSITY- MODERATE

TIME- 20 SETS IN 5 REPS

TYPE- PUSH UPS AND FREE WEIGHTS

This is my favorite type of work out to do because I want to get stronger and build
muscle at the same time. When I am doing push ups, if I feel like it is too easy for
me, I just add more to the set, and I have done the same with free weights. If the
weight I am lifting does not feel heavy anymore I increase it, so right now I am at
25-pound dumbbells and 50-pound barbell.

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FREQUENCY- EVERYDAY

INTENSITY- LOW

TIME- 15 TO 20 MINUTES

TYPE- STATIC STRETCHING

Flexibility is something I just started doing so I am still in the learning process, so I

do not want push too hard, and risk being injured. Implementing PROS principles is
tough because I do not know how I feel about it yet. I am already losing interest, but
I am not one to give up so hoping I can make some progress with my flexibility
because it is at zero.

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Bird. C. ( n.d). Creating FITT/PROS Exercise Plans.

https://www.birdwellness.com/blog/fittprosexercise

Quinn. E. ( May 26, 2021). What Is the Principle of Progression in Weight Training?
https://www.verywellfit.com/progression-definition-3120367

SlideShare. ( September 8, 2015). The 9 Principles of Exercise.

https://www.slideshare.net/AdamSturm/the-9-principles-of-exercise

Quinn. E. ( November 27, 2019). Principle of Specificity in Athletic Training.

https://www.verywellfit.com/principle-of-specificity-definition-3120375

Quinn. E. ( August 28, 2020). Scientific Rules That Lead to Fitness. https://www.verywellfit.com/the-
6-scientific-rules-you-must-follow-to-get-fit-3120111

ISSA. ( n.d). Understanding and Using the Overload Principle.

https://www.issaonline.com/blog/index.cfm/2019/understanding-and-using-the-overload-principle

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