Unit 8 Assignment: Self

Assessment PROS
Brooke Ballinger
Purdue University Global
Introduction

During physical activity, there should be principles that are followed to maintain or increase fitness

levels. These principles are known as PROS. This stands for Progression, Regularity, Overload, and

Specificity. They help set the standard for how to progress throughout the fitness journey and are the

basis of a sustainable exercise routine.

Progression

● Once the body adapts to an exercise routine, it should be changed to progress.

● Gradually increasing weight, duration, intensity, or type.

● The only way for muscles to grow and strengthen are continuing to progress.

● Can progress further with increased intensities.

(VeryWellFit, 2021)
Regularity

● Incorporating exercise that is consistent but still offers variety.

● Keeping a regular schedule.

● Maintaining a schedule of exercising 3-5 days per week.

● Maintaining adequate sleeping and eating patterns to help regularity stay beneficial.

(Brent, n.d.)
Overload

● The intensity of a workout must be higher than the normal range of what the individual usually does.

● This is the only way to grow muscle mass and strength.

● If the individual wants to gain more muscle, they must lift more than normal or above their average.

(VeryWellFit,2021)
Specificity

● Relates to performing specific exercises to reach a specific goal.

● The specific skill or exercise should be repeated in order to get better at it.

● Those training for specific results or certain sports, should train in that area to see results.

(Quinn, 2019)
Aerobic FITT Principle: PROS
● Continue to walk outside 5-6 days a week.

● Incorporate cardio into my BARRE workouts.

● P: Increasing workout classes from 30 minutes to 45 minutes to an hour.

● R: Use aerobic focused workouts on Mondays and Saturdays and walk outside every other day.

● O: Use cardiovascular endurance to cardio push longer.

● S: Cardio to reach 180 BPM for longer (only reach this during cardio bursts to maximize efficiency)
Muscle Strength FITT Principle: PROS

● Use this two times a week.

● P: Have variety in weight training (change each muscle group with each movement).

● R: Practice weight training primarily on Tuesdays and Thursdays.

● O: Change from 3lbs weights to 5-7lbs weights.

● S: Work certain muscle groups different days (strengthen upper body).

Flexibility FITT Principle: PROS

● Maintain/strengthen flexibility.

● P: Push myself to more difficult yoga poses.

● R: Stretch before and after every workout and practice yoga three times a week.

● O: Incorporate longer strength training poses.

● S: Grow towards advanced dolphin pose or head stand.

Conclusion

Using the FITT Principle along with the PROS Principle has helped shape a great exercise routine for me.

This has helped me map out areas where I need more work, and areas I want to maintain. My goal is to

increase my cardiovascular endurance and upper body strength. Though charting a FITT assessment and

incorporating it with PROS, I’ve found a beneficial routine for my aerobic strength, muscular strength,

and for flexibility.

References
Brent, M. (n.d.-b). 7 Principles of Physical Training | Livestrong.com. LIVESTRONG.COM. Retrieved
February 6, 2022, from https://www.livestrong.com/article/528271-7-principles-of-physical-training/

Know When to Take Your Strength Training to the Next Level. (2021, May 27). Verywell Fit. Retrieved February
6, 2022, from https://www.verywellfit.com/progression-definition-3120367

Quinn, E. (2019, November 28). How the Principle of Specificity Improves Athletic Training. Verywell Fit.
Retrieved February 6, 2022, from
https://www.verywellfit.com/principle-of-specificity-definition-3120375#:%7E:text=The%20principle%20of%2
0specificity%20states,to%20produce%20the%20desired%20effect.&text=Essentially%2C%20specificity%20tra
ining%20means%20that,to%20get%20better%20at%20it