PROS PRINCIPALS

By Heather Boschen
Unit 8 Assignment – EF310
Progression Principal

 Improve level of fitness

 Gradually increase intensity

 Gradually increase duration

Regularity Principal
 Maintain an exercise routine that is consistent.

 Exercise taking place at regular intervals.

 Exercise between three to five times per week.

 Get proper nutrition and sleep.

Overload Principal

 Gradually increase cardiovascular training.

 Gradually increase weight load.

 Gradually increase duration and volume of training.

 Allow recovery time.

Specificity Principal

 Training for a specific goal.

 Meet the demands of your goal.

 Develop variation of skills to adapt to different

conditions.
Aerobic FIIT Prescription
One minute of maximum repetitions.
Go through all the listed exercises.
60 seconds rest between.
Repeat exercises x 3 rounds.
 Push-ups

 Air squat

 Shuttle runs – run 10m and back

 Dumbbell standing military press

 Sit-ups
Muscle Strength Prescription
Equipment: Mat, Heavy Dumbbells, Sliding Plate (can
use a paper plate or a towel)

Plank 60 seconds, rest 30 seconds, x 4 sets

Push-ups x 10 slow (5 seconds down, 5 seconds up) x 4
sets. Drop to modified push-ups if needed.
Lat pullover with heavy dumbbells x 10, repeat x 4
Sliding plate mountain climbers x 20, repeat x 4
Squat to shoulder press with heavy dumbbells x 10, x 3
sets
Flexibility Prescription
 Chest/Shoulders/Bicep stretch – link your hands behind your
knees and gently pull upward. Interlock fingers behind your
back and push hands away from your body.
 Hips/Quads – on your knees, while keeping your body
upright put one knee out in front and push your hips forward
until you feel the stretch through your hip and quads.
 Groin – sitting, place feet together, use your elbows to
gently push your knees toward the ground. Keep your back
straight.
 Hamstrings/Glutes – lay flat on your back and use your
hands to pull your knee to your chest.
 Trunk/Back – gently twist your upper body side to side
while keeping your hips and legs still.
References
 Brent, M. (2017, September 11). 7 Principles of
Physical Training. Retrieved from
https://www.livestrong.com/article/528271-7-
principles-of-physical-training/

 How the Specificity Principle Applies to Sports

Training. (n.d.). Retrieved from https://www.sports-
training-adviser.com/specificityprinciple.html