Unit 8

Assignment
•Staci Ross
•Purdue University Global

FITT & PRO •EF310

•March 2, 2020

Principles
Progression • To see results, you must continue to
progress over time.
Principle • Increase intensity and duration.
• To do safely, increase both by 10% over a
10-day period.
• Helps with breaking through plateaus.
 • Be consistent with physical activity goals.
• Maintain an exercise regimen.
• 3-5 days a week.
Regularity • Also ensure to get good sleep and eat
healthy as well.
Principle • Consistency is key for the mind and body.
 • Gradually do more than normal to improve your
performance.
• Challenging yourself and step out of your
Overload Principle comfort zone.
• Push your heart to is maximum capacity.
• This should be done safely since the overload is
different for individuals based on age, weight,
overall fitness level.
 • Gear your training to your personal specific goals.
Specificity • Must train and use specific kinds of exercise to
Principle develop certain parts of your body.
• Target specific areas.
• To be a better runner, focus on running and
improving.
How will I use PROs to make aerobic fitness adjustments over time:
• Increase how many days a week and how long each session is.
• Increase intensity, continue to raise my heart rate.
• Increase the type or speed; adding in jogging/running or upping my speed.

  Frequency Intensity Time Type

Aerobic 3 days/week Moderate- 45 mins- Incline

vigorous 60 mins walking,

elliptical,

bike
How will I use PROs to make strength training adjustments over time:
• Increase how many days a week I am exercising.
• Increase the amount of weight or resistance I am using.
• Increase the amount of time.

  Frequency Intensity Time Type

Strength 3 days/week 10-12 reps/3 30-45 Weight

training sets per mins training and

exercise resistance

training
How will I use PROs to make flexibility adjustments over time:
• Increase how many days a week I practice.
• Increase how long I practice for.
• Choose harder classes as I progress.

  Frequency Intensity Time Type

Flexibility 1-2 days/week Moderate 30-45 Yoga,

minutes Pilates,

Barre
 References

• Brent, Michael. (n.d.) 7 Principles of Physical Training. Retrieved on

March 2, 2020 from
https://www.livestrong.com/article/528271-7-principles-of-physical-tr
aining/
• Waehner, Paige. (2020, February 20). The F.I.T.T Principle for an
Effective Workout. Retrieved on February 21, 2020 from
https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great
-workouts-1231593