Jennifer D.

Doria
December 10, 2014
BSN1 Block A
PE 1
Training Program
To improve my Muscular Fitness specifically the Push-UP test:
1. Principle of Specificity
The best way to improve my push-ups is to do the plank position to improve my
core endurance and to have the ability to hold the push-up position longer. A weak
core can lead to a sag in the lower back that changes the angle of the shoulder
joints and how the muscles are being worked. Second, do the squats, squats can
impact pushups, it's hard to hold the knees in the fully extended position that a
push-up requires.
2. Principle of Overload
Doing this principle will help me push myself so my heart works at a maximum
capacity by Increasing my push up test from 1 minute to 2 minutes can overload my
duration. And doing my push up test in normal routine but in a shorter amount of
time can overload the intensity. Doing this in an over repeated sessions will improve
my muscle adaptation and can also improve my strength.
3. Progressive Principle
Progression is very important because it will help me to do push-up very well, so by
doing this I need to maintain my body position during push-ups by not giving up but
just try and try until you can do it and must continually increase the physical
demands to overload my systems. According to author Robert Sterling Rush in his
book "Enlisted Soldier's Guide," a safe level of progression can be achieved by
increasing your cardio respiratory and muscular ability by about 10 percent every
10 days.
4. Principle of Reversibility

To prevent this principle of reversibility from interfering with my push-up test, I will
begin a conditioning program to rebuild my muscular fitness due to long rest
intervals. Active participation in my push up test is also very important in order to
minimize detraining effects and also avoiding long rest periods with complete
inactivity. Retraining that means to increase exercise gradually and progressively
after long periods of inactivity in my push-ups.
5. Principle of Regularity
This principle is very important because in doing my push-ups it is important to
maintain consistency. Like maintaining my training that takes place between three
and five times each week without missing any days. Adequate sleep and eating
fruits and vegetables helps us to operate at a peak capacity during the training.
6. Principle of Recovery
To prevent injuries from doing push-ups, recovery should be practiced. By doing
this, rest periods between physical training are important and also alternating the
difficult training days with easier training days will help in preventing any injuries
during the trainings.
7. Principle of Individuality
Each and everyone have unique characteristics so do not compare yourself to
others. To practice this principle, I should Optimize Shortcomings by thinking ways
to overcome my weaknesses as much as possible. By finding my strength to the
training and by encouraging and supporting myself that I can do it and not giving up
with the help of my inspirations like my parents and my friends.