EF310 Unit 8 Assignment
Exercise Prescription using FITT Principles
What frequency do you suggest?
Cardiovascular activity
5 days per week
What intensity do you suggest?
Cardiovascular activity
Warm-up 3 minutes,
Vigorous 60%-80% MHR,
and finishing with 3
minutes of cool down
**Albuterol 15-30 min
before exercise**
What time do you suggest?
Cardiovascular activity
30 minutes/5 days per
week
What type of activity do you suggest?
Cardiovascular activity
1) 3-mile run (endurance)
2) Elliptical (minimal
impact to rest joints)
3) 2 mile Sprints (increase
speed)
4) Stationary Bike (minimal
impact to rest joints)
5) Rest
6) Flag Football
7) Rest
Muscular strength and
Flexibility
endurance
4 days per week 5 days per week
Muscular strength and
Flexibility
endurance
1 set of 20 reps to warm- 10 second holds on each
up with 50%-60% weight stretch with deep full
being used, followed by 3 breathing, moving into the
sets of 8-10 reps for each stretch on the exhale.
exercise.
Muscular strength and
Flexibility
endurance
30 minutes/4 days per 10-15 minutes 5 days per
week week
Muscular strength and
Flexibility
endurance
1) Quads/Calves Upper/Lower Body Stretch
100 Rep Leg Press 3 Sequences Through
Squats – Smith Machine Repeat on Day 1-4, 6
Walking Lunges Barbell -Neck Stretch
Leg Extensions -Shoulder Stretch
Tri-Pose Seated Calf -Tricep Stretch
Tri-Pose Standing Calf -Bicep Stretch
Walking Calf Raises -Wrist Stretch
2) Chest/Biceps/Abs -Chest Stretch
Incline Dumbbell Press -Upper Back Stretch
Flat Bench Press -Low Back Stretch
Pec Deck Fly -Hamstring Stretch
Push-ups – burnout -Glute Stretch
Barbell Bicep Curl -Inner Thigh Stretch
EF310 Unit 8 Assignment

Dumbbell Hammer Curl -Outer Thigh Stretch

Easy Bar Wide Curl -Quad Stretch
Weighted Ball Crunches -Calf Stretch
Hanging Leg Raises -Hip Flexor Stretch
Side Planks
3) Back/Hamstrings
Bent Dumbbell Rows
Cable Lat Pull Downs
Pull Ups/Pull Up Assist
Lying Hamstring
Standing Hamstring
Straight Leg Deadlift
4) Shoulders/Triceps/Abs
Dumbbell Military Press
Reverse Press Machine
Dumbbell Lateral Fly’s
Dumbbell Front Raises
Close Grip Bench Press
Cable Rope Tricep Pull
Skull Crushers
Weighted Russian Twist
Flutter Kicks
Straight Leg RomanChair
5) Rest
6) Rest
7) Rest

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 Flexibility
endurance
Decrease time to complete 3 sets of 8-10 reps for Increasing depth of stretch
3-mile run. Increase each exercise. Increasing on each exhalation and
distance with set time on weights used with each continue to add more
elliptical and stationary exercise if you make it to challenging positions.
bike. Maintain 60%-80% 10 before failure. Paying
MHR at all times. Always attention to overload in
keep inhaler with you in the order to increase muscle
gym and be sensitive to strength and size as
chest pain. desired.
EF310 Unit 8 Assignment

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

Muscular strength and

Cardiovascular activity
Two full day off every week
will allow for consistency
with schedule of five days
each week for focused
training and one day for
flag football.
endurance
Sustaining the same
workout plan and
exercises for 4 weeks at a
time. Set these days
around school/study
schedule to eliminate
conflicts.
Flexibility
Maintain a stretching
routine daily, even on rest
days as it is necessary for
healing and lengthening of
your muscles. Stretching is
a must on training days.

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

Muscular strength and

Cardiovascular activity
Maintaining 60%-80% of
MHR and continuing to
decrease time and
increase distance for
guaranteed intensity while
monitoring EIA.
Flexibility
endurance
10 reps completed of a Stretching after workouts
specified weight needs to is vital, but never strain or
be raised slightly to ensure stretch to the point of pain.
enough stress on muscles. Mild discomfort is to be
Lower reps for more expected.
overload and “bulk” effect.
I would recommend also
changing to a goal of 6-8
reps with progression.

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

Muscular strength and

Cardiovascular activity
Rotating different types of
cardiovascular training will
keep your body guessing
and challenged in training
different muscles. Building
cardiovascular recovery by
including HIIT concepts
into your cardio exercise
will aid in football skills.
endurance
Make sure that every
muscle group is worked
every week. Important to
change exercises every 4-
6 weeks to make sure that
every muscle is being
strengthened, both the
primary muscle groups and
the stabilizer muscles.
Flexibility
Focus on the full body in
every stretch session as
you will need to stay
flexible and increase blood
flow to your muscles for
healing.