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EF310 Unit 8 Assignment

Exercise Prescription using FITT Principles

What frequency do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
5 days per week 4 days per week 5 days per week

What intensity do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
Warm-up 3 minutes, 1 set of 20 reps to warm- 10 second holds on each
Vigorous 60%-80% MHR, up with 50%-60% weight stretch with deep full
and finishing with 3 being used, followed by 3 breathing, moving into the
minutes of cool down sets of 8-10 reps for each stretch on the exhale.
**Albuterol 15-30 min exercise.
before exercise**

What time do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
30 minutes/5 days per 30 minutes/4 days per 10-15 minutes 5 days per
week week week

What type of activity do you suggest?

Muscular strength and


Cardiovascular activity Flexibility
endurance
1) 3-mile run (endurance) 1) Quads/Calves Upper/Lower Body Stretch
2) Elliptical (minimal 100 Rep Leg Press 3 Sequences Through
impact to rest joints) Squats – Smith Machine Repeat on Day 1-4, 6
3) 2 mile Sprints (increase Walking Lunges Barbell -Neck Stretch
speed) Leg Extensions -Shoulder Stretch
4) Stationary Bike (minimal Tri-Pose Seated Calf -Tricep Stretch
impact to rest joints) Tri-Pose Standing Calf -Bicep Stretch
5) Rest Walking Calf Raises -Wrist Stretch
6) Flag Football 2) Chest/Biceps/Abs -Chest Stretch
7) Rest 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 Flexibility
endurance
Two full day off every week Sustaining the same Maintain a stretching
will allow for consistency workout plan and routine daily, even on rest
with schedule of five days exercises for 4 weeks at a days as it is necessary for
each week for focused time. Set these days healing and lengthening of
training and one day for around school/study your muscles. Stretching is
flag football. schedule to eliminate a must on training days.
conflicts.

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

Muscular strength and


Cardiovascular activity Flexibility
endurance
Maintaining 60%-80% of 10 reps completed of a Stretching after workouts
MHR and continuing to specified weight needs to is vital, but never strain or
decrease time and be raised slightly to ensure stretch to the point of pain.
increase distance for enough stress on muscles. Mild discomfort is to be
guaranteed intensity while Lower reps for more expected.
monitoring EIA. 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 Flexibility
endurance
Rotating different types of Make sure that every Focus on the full body in
cardiovascular training will muscle group is worked every stretch session as
keep your body guessing every week. Important to you will need to stay
and challenged in training change exercises every 4- flexible and increase blood
different muscles. Building 6 weeks to make sure that flow to your muscles for
cardiovascular recovery by every muscle is being healing.
including HIIT concepts strengthened, both the
into your cardio exercise primary muscle groups and
will aid in football skills. the stabilizer muscles.