EF310 Unit 7 Assignment
Exercise Prescription using FITT Principles – Sally - 65 year old female
What frequency do you suggest?
Cardiovascular activity
Complete cardio exercises 6-7
days per week
What intensity do you suggest?
Cardiovascular activity
Begin with moderate intensity at
(40%-60% HRR) with progression
to vigorous intensity (50%-75%
HRR)
What time do you suggest?
Cardiovascular activity
- 30 to 60 minutes; Multiple daily
bouts can be used with bout
duration of 20 minutes or longer.
-75 minutes per week vigorous
-Goal is 300 minutes per week
What type of activity do you suggest?
Cardiovascular activity
Begin with a moderate walking
pace and then increase speed to
walking briskly; rebounder, or
dancing
Muscular strength and
Flexibility
endurance
Exercise 2+ nonconsecutive days 6-7 days per week before and
per week on all major muscle after workout
groups
Muscular strength and
Flexibility
endurance
50-60% 1RM Hold stretch each position for 30
seconds
Muscular strength and
Flexibility
endurance
30 minutes sessions 2 time per 5 to 10 minutes before and after
week on nonconsecutive days each exercise session
Muscular strength and
Flexibility
endurance
Resistance, body weight, or Shoulder and chest stretch
circuit training. 8-12 multi-joint Arm across chest, triceps, glute,
exercises for 8-12 repetitions, adductor , single leg hamstring,
1-2 sets: chest press, curl-up, standing quadriceps, and stand
leg extension, front pull- calf stretch
down, kneeling trunk
extension, overhead press,
dumbbell curl, heel raise, leg
curl, tricep extensions, leg
press, and upright row
EF310 Unit 7 Assignment

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
Begin walking at a moderate Current weights are 50-60% 1RM Stretching before and after
pace and advance into a brick and will add set to improve workout session. The next
walk. Sally will need to add 5 endurance; The next progression progression is adding a yoga
minutes each week to reach 60 is 60-70% 1RM to further classes each week to stretch and
minutes per day challenge muscles. elongate muscles
Explain how you will utilize the principle of regularity for each component of fitness in
your exercise prescription.

Muscular strength and

Cardiovascular activity Flexibility
endurance
Walking for 30 to 45 minutes 6-7 30 minutes 2 times per week 5-10 minutes before and after
days per week. Goal is 300 working on nonconsecutive days each workout session; 5-6 times
minutes each week for per week
Explain how you will utilize the overload principle for each component of fitness in your
exercise prescription.

Muscular strength and

Cardiovascular activity Flexibility
endurance
Sally should use a heart rate Add 2 more reps to each Stretching for 30 seconds and
monitor to stay in target heart exercise each week to increase longer if necessary to warm up
rate as she progress to increase endurance. Reach max strength muscles.
target HR to max of 65%. potential at 70% 1RM to increase
muscle strength and endurance.
Explain how you the specificity principle applies to each component of fitness in your
exercise prescription.

Muscular strength and

Cardiovascular activity
Walking and walk/jog intervals
will reduce overall body weight
and result in improving Sally’s
cardiorespiratory system.
endurance
Muscle strength and endurance
is specific to certain muscles in
the body and it increases
metabolism to improve blood
sugar levels and improve overall
health
Flexibility
Flexibility is specific for warming
up muscles to stretch contracted
muscles and reduce soreness
and minimize injuries.