EF310 Unit 7 Assignment
Exercise Prescription using FITT Principles
What frequency do you suggest?
Cardiovascular activity
Walking to and from class
every day.
Running/sprints 2 x week
What intensity do you suggest?
Cardiovascular activity
Walking-low to moderate
pace
Running/HIIT-moderate to
vigorous
What time do you suggest?
Cardiovascular activity
Walking-throughout the
day (50-60 minutes)
Running – 30 minutes
either in the morning
before class or after
classes. Carl could run to
the fitness center before a
workout.
What type of activity do you suggest?
Cardiovascular activity
Running/sprints
Muscular strength and
endurance
2-3 days a week on non-
intramural sports days
Muscular strength and
endurance
Moderate – using mid to
heavier weights and mid-
range reps like 3 sets of 6
reps at a moderate
intensity weight.
Muscular strength and
endurance
60 -90 minutes either
before or after classes
Muscular strength and
endurance
Free weights for biceps,
Flexibility
Before and after every
workout
Flexibility
Before workout: Low to the
beginning of moderate.
Where you are just starting
to breathe hard and sweat.
After workout: Low
intensity as your body
relaxes and cools down.
Flexibility
5 minutes before the
workout OR
5-10 minutes after the
workout
Flexibility
Before workout - Dynamic
EF310 Unit 7 Assignment

Brisk (power) walking triceps, and back stretching to include

HIIT workouts exercises. Heavier weights
for squats and lunges.
Cable machine for lat
pulldowns, cable rows,
cable lateral lunges, etc.
jumping jacks, lunges, and
squats to get the muscles
warmed up.
After workout-Static
Stretching to cool down
and lengthen the muscles
including hamstring
stretches, calf stretches
etc.

Exercise Prescription using PROS Principles

Explain how you will utilize the principle of progression for each component of fitness in
your exercise prescription.

Muscular strength and

Cardiovascular activity
Increasing sprint days by
two additional sprint sets
as Carl’s EIA will allow.
Increasing his time by 5
minutes each week
endurance
Increase weights by 5 lbs
each week if tolerable,
every two weeks at the
least
Flexibility
To be able to stretch even
further than the last
session and increase his
ROM.

Explain how you will utilize the principle of regularity for each component of fitness in
your exercise prescription.

Muscular strength and

Cardiovascular activity Flexibility
endurance
Make no excuses workouts Make “appointments” in his He will give himself a
a priority 2-3 times a week. calendar for his workouts “fitness test” once a month
Alternating running, and that he will not break and to evaluate his progression
HIIT exercises to improve strive for 5 days a week.
cardio. He will give himself a
He will give himself a “fitness test” once a month
“fitness test” once a month to evaluate his progression
to evaluate his progression

Explain how you will utilize the overload principle for each component of fitness in your
exercise prescription.
EF310 Unit 7 Assignment

Muscular strength and

Cardiovascular activity
Complete your runs with a
weighted vest on one run a
week.
endurance
Load up with the heaviest
weight tolerable with lower
reps (2-4 reps/4 sets) once
a week
Flexibility
Buddy assisted stretching.
Having a buddy assist with
stretching allows him to
stretch further and deeper
to completely stretch out
his muscles once a week

Explain how the specificity principle applies to each component of fitness in your
exercise prescription.

Muscular strength and

Cardiovascular activity Flexibility
endurance
Since Carl likes intramural Since Carl wants to Use a foam roller for
sports, one workout a improve his upper body myofascial release of
week should be focused on strength he will specifically tightened muscles.
agility training such as box focus on upper arm
drills, shuffle sprints, exercises such as bicep
cutting drills 45-60 seconds curls, triceps extensions,
x 3 sets military presses and bench
presses.