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    Health Assessment Proj 8

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    This document outlines an exercise program design that incorporates the principles of progression, regularity, overload, and specificity (PROS). It includes prescriptions for aerobic training, muscle strengthening, and flexibility that follow the FITT principles of frequency, intensity, time, and type. The aerobic prescription involves cardio 5 days a week at 60-70% intensity for 20-45 minutes. The muscle strengthening prescription is a push-pull-legs split done 6 days a week. Flexibility is prescribed for 5 days a week for 15-20 minutes and includes foam rolling and static stretching. Progression will be monitored and overload achieved by gradually increasing duration, weight, and intensity over time.

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    Health Assessment Proj 8

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    54 views9 pages
    This document outlines an exercise program design that incorporates the principles of progression, regularity, overload, and specificity (PROS). It includes prescriptions for aerobic training, muscle strengthening, and flexibility that follow the FITT principles of frequency, intensity, time, and type. The aerobic prescription involves cardio 5 days a week at 60-70% intensity for 20-45 minutes. The muscle strengthening prescription is a push-pull-legs split done 6 days a week. Flexibility is prescribed for 5 days a week for 15-20 minutes and includes foam rolling and static stretching. Progression will be monitored and overload achieved by gradually increasing duration, weight, and intensity over time.

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    This document outlines an exercise program design that incorporates the principles of progression, regularity, overload, and specificity (PROS). It includes prescriptions for aerobic training, muscle strengthening, and flexibility that follow the FITT principles of frequency, intensity, time, and type. The aerobic prescription involves cardio 5 days a week at 60-70% intensity for 20-45 minutes. The muscle strengthening prescription is a push-pull-legs split done 6 days a week. Flexibility is prescribed for 5 days a week for 15-20 minutes and includes foam rolling and static stretching. Progression will be monitored and overload achieved by gradually increasing duration, weight, and intensity over time.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    54 views9 pages

    Health Assessment Proj 8

    Uploaded by

    api-661682455
    This document outlines an exercise program design that incorporates the principles of progression, regularity, overload, and specificity (PROS). It includes prescriptions for aerobic training, muscle strengthening, and flexibility that follow the FITT principles of frequency, intensity, time, and type. The aerobic prescription involves cardio 5 days a week at 60-70% intensity for 20-45 minutes. The muscle strengthening prescription is a push-pull-legs split done 6 days a week. Flexibility is prescribed for 5 days a week for 15-20 minutes and includes foam rolling and static stretching. Progression will be monitored and overload achieved by gradually increasing duration, weight, and intensity over time.

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    Exercise Program

    Design
     

    Program Design
     
    Kaitlyn S. Greene
    Purdue Global University

    EF310-01: Current Trends in Exercise and Fitness- Aging Well

    Across the Life Span


    Prof. Mark Maule
    August 26, 2020
    Workout Progression

    Increased Intensity Duration 10% Increase Every 10 Days


    Workout progression may Workout progression may be defined
    be achieved through • Workout progression may as a 10 percent increase every 10
    increasing the intensity be achieved through days
    levels prolonging the duration of • Increasing the level of intensity by
    • Intensity may be a workout 10 percent may increase scalable
    increased through shorter • Workout duration may be performance results
    rest periods a good identifier for • Increasing duration by 10 percent
    • Increased amount of increased strength and every 10 days may increase
    repetitions endurance endurance
    • Increased weight • Increase weight or repetitions by
    • Increased frequency of 10 percent every 10 days will be a
    working out good level of measurement for
    increased strength
    Workout regularity

     Workout regularity follows the principle that physical


    training must be consistent all around in order for an
    individual to progress and reap the benefits.
     Some examples of workout regularity are:
    1. Sticking to a workout regimen/prescription that follows
    one’s goals
    2. Maintaining the amount of times a week one may
    workout (3-5 times a week recommended for most)
    3. Ensuring proper rest, recovery, and nutrition to
    maintain consistent and perform at max capacity.
    Workout Overload

    Work Load Increased Heart Rate Based on the Individual


    - Workout overload may be -Increased heart rate is a -Workout overload will be
    achieved through good indicator of workout different from person to
    increasing the overall overload. person
    workload -This will determine that -There is no baseline
    -The workload may an individual is pushing -One’s physical capacity
    increase through increased past their baseline limits. may be more or less than
    weight, increasing duration -One may experience another’s
    of workout, and increasing increased heart rate once
    the speed. they have met a
    percentage of their
    maximum capacity energy
    output.
    Workout Specificity

    Be Specific
    • Workout Specificity is important for defining fitness goal
    • Gear workout plan toward that goal

    Be Intentional with Training


    • The actions of an individual should directly reflect their goal

    Training Plan Should be Event Oriented


    • Ensure the training plan is mimicking the motions of the specific goal
    • All efforts should be moving towards the end-state
    Aerobic FITT prescription
    (Frequency, intensity, time, type)
    Frequency Intensity Time Type

    Aerobic: 5xWeek 60-70% 20-45mins Combination of Running,


      Rucking, and Spin
    Cardiovascular
    Training
    PROS (Progression, Regularity, Overload, Specificity):

     The use of PROS will be integrated over time to ensure fitness improvements over time
     P: The 45 min goal is set to be achieved by the end of the month.
     R: Aerobic fitness will be used as a dynamic warm-up of 20 minutes pre-workout
     O: There will be 1 designated Cardiovascular training day in which I will work my way up to 45 mins
    of Steady State cardio (SSC)
     S: The progression will be increasing the cardiovascular training day session from 20 mins to 45 in 5
    minute increments every week.
    Muscle Strengthening Prescription

    Frequency Intensity Time Type

    Muscle Strengthening: 6xWeek 60-70% 60- PPL (Push Pull Legs) SPLIT
    Push: Bench Press, Tricep Push-
      120min downs, Military Press, Side/ Lateral
    Raises
    Lifting Weights s (4 sets of 12) 30-45sec rest
    Pull: Pull-ups, Lat Pull-down,
    Preacher Curls, Dumbbell Curls, Cable
    v-bar row
    Legs: Deadlift, Hamstring Curls, Quad
    extension, Calf raises, Hip
    Adductor/Abductor
    *Perform Twice a Week*

    PROS (Progression, Regularity, Overload, Specificity):

     The use of PROS will be integrated over time to ensure fitness improvements over time
     P: Progression will be monitored through assessing strength/muscle endurance improvement.
     R: Regularity will be the preset guidelines in the workout prescription.
     O: Overload will take place in 10% increments by increasing weight from week to week.
     S: Specificity is incorporated through the workout prescription. The main goal of the prescription is to increase
    overall strength and muscle endurance.
    Flexibility Prescription

    Frequency Intensity Time Type

    Flexibility 5xWeek 30-40% 15- Foam Rolling, Light


    20mins Stretching(Static),
    Dynamic Warm-ups
    Yoga

    PROS (Progression, Regularity, Overload, Specificity):

     The use of PROS will be integrated over time to ensure fitness improvements over time
     P: Progression of flexibility will be monitored daily.
     R: Regularity of flexibility will occur before and after workout.
     O: Overload may be introduced by including 1 yoga class a week which works on flexibility and balance.
     S: Specificity within the program occurs in the type of flexibility one may choose to perform.
    References

     American College of Sports Medicine. (n.d.). Resistance training for health


    and fitness. Retrieved from 
    https://www.livestrong.com/article/528271-7-principles-of-physical-training
    /
     E. (2020). Training Principles. Retrieved August 28, 2020, from
    https://exrx.net/ExInfo/TrainingPrinciples

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