PROS Principles

for Fitness
Improvements

Stacy Stotler
EF 310 Purdue Global University
March 3, 2020
PROS Principles

Progression
Regularity
Overload
Specificity
 Progression
Increasing of the intensity and duration of
the exercise through:
• Time
• Weight
• Speed
 Regularity

• Consistent Routine
• Maintains health and fitness
 Overload

Challenging the muscles to do more

• Heart rate to max capacity
• Work muscles to failure
• Rating of Perceived Exertion at 10
 Specificity

Training toward specific goals

• Target areas
• Development of specific body parts
 Applying PROS to my Aerobic FITT Prescription
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Aerobic Activity Outdoor Hike Elliptical Rest Indoor Walk Indoor Walk Rest Outdoor Walk

Progression
P
R
Increase from moderate to vigorous walk/run
Increase length of time by 10 minutes each week
Reach 80% of heart rate max for 10 minutes, increasing time over next 1-
3 months

Regularity
Consistent walking daily for 30-60 minutes
30 minutes walking on muscle strengthening days
O
S
Overload
Reach 80% of heart rate max 3-4 times per week
Add incline, increase speed

Specificity
Walking, running, hiking, elliptical will target and work on cardiovascular health and endurance
 Applying PROS to my Muscle FITT Prescription
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Resistance
Core and
Muscle Strengthening Rest Rest band and free Rest Rest Rest
Body Weight
weights

Progression
P
R
20-30 minutes, adding additional day until every other day
Increase weight and repetitions
Trainsition to circuit training with equipment and machines

Regularity
Consistent 2-3 times per week on non-consecutive days

O
S
Overload
Work muscle groups to 1 repetition beyond ability to hold
Reach Rating of Perceived Exertion score of 10
Increase weight and repetitions
Specificity
Targeting specific areas of the body to tone and change shape and appearance
Targeting specific muscles for desired strength and muscle endurance
Applying PROS to my Flexibility FITT Prescription
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Lower Body Lower Body Full Body Lower Body Lower Body Full Body Lower Body
Flexibility
Stretch Stretch Stretch Stretch Stretch Stretch Stretch

Progression
P
R
Complete full body stretch up to 7 days per week
Stretch and hold for 60 seconds, at additional set
Add Dynamic and PNF stretches, yoga, tai chi

Regularity
Complete daily stretches pre and post workout as indicated
Hold for at least 30 seconds each stretch
O
S
Overload
10-20 minutes stretching
30 minutes yoga or tai chi

Specificity
Stretches directly target the flexibility of muscles prior to exercise
Specific to warm up muscles to help prevent injury and cool down to prevent cramping
References

Brent, M. (n.d.) 7 Principles of Physical training retrieved from

https://www.livestrong.com/article/528271-7-principles-of-physical- training/