Sboone-Assignment-Unit 8

Unit 8: Assignment
Sandy Boone
Professor Mark Maule
February 27, 2016
EF 310-01
Exercise Prescription using FITT Principles
Client: JUSTIN
What frequency do you suggest?
Muscular strength and

Cardiovascular activity Flexibility
endurance
3 days a week 4 days week 3 days a week
What intensity do you suggest?

endurance
70-85% HRR 70-85% HRR 60-70% HRR
What time do you suggest?

endurance
4 Minutes 20-25 Minutes 20 Minutes
What type of activity do you suggest?

endurance
Squat jumps, Burpees, KB Complex: swings, Ballet class
mountain climbers, plyo- snatch, clean-jerk, double
squats lunge-press
Client: JENNIFER

endurance
3 days a week 2-3 days a week 2-3 days a week

endurance
75-85 % HRR 75-85% HRR 60-70 % HRR

endurance
10-15 Minutes 30-40 Minutes 10-15 Minutes

endurance
Jump rope Pilates/Zumba Stability ball stretching
Client: CARL

endurance
2-3 days each week 2-3 days per week 4-5 days per week

endurance
60-85% HRR 60-85% HRR 60-85% HRR

endurance
15-20 minutes: 30 sec 30-45 minutes 10-15 minutes
recovery-8 rounds. 3
minutes warm-up/ cool-
down

endurance
Wind Sprints/ jogging Dumbbell, barbell, or PNF & static stretching
Kettlebell Density training
Client: SALLY

endurance
6 days per week 2 days a week 2 days a week

endurance
60% HRR 50-75% HRR 60% HRR

endurance
20-30 minutes 45 minutes 10-15 minutes

endurance
Brisk walking Dance(Ballroom) Floor pelvic Girdle
stretches before sleep to
unwind
Exercise Prescription using PROS Principles
Client: JUSTIN
Explain how you will utilize the principle of progression for each component of fitness in
your exercise prescription.

endurance
Do more reps in same Maintain muscle strength Daily stretching
time; same reps in less but careful as not to injure
time himself due to obesity.
Explain how you will utilize the principle of regularity for each component of fitness in

endurance
Daily aerobic exercises are Maintain number of days Stretch 2 or more days,
required to meet his goal such as 3-4 days a week incorporate with warm-up
and cool-down after
exercise
Explain how you will utilize the overload principle for each component of fitness in your
exercise prescription.

endurance
Increase resistance when Increase reps by two Full stretch beyond normal
able to perform scheduled increments up and down to without pain
sets properly provide overload
Explain how you the specificity principle applies to each component of fitness in your

endurance
Add swimming and jogging Add muscle resistance Incorporates partner
with exercise machine, or assistance stretching
push-ups
Client: JENNIFER

endurance
Move to 5-7 days a week Increase weight sets and Maintain days and add in
resistance warm-up and cool-down of
normal exercise

endurance
Maintain number of days Maintain number of days Maintain number of days
for full benefits

endurance
Brisk walk or sprint/ jog off Increase number of reps Full stretch beyond ROM
and on by 2s up and down without pain

endurance
Add swimming, treadmill to Add resistance bands and Yoga class, partner
routine weight machines resistance stretching
Client: CARL

endurance
Move to 4-5 days a week Increase reps and set from Increase stretch with no
8-10 to 10-12 reps pain

endurance
Ensure to maintain 3-4 Maintain number of days Maintain number of days
days a week

endurance
Off and on sprints doing Add more weight by 5 Increase stretch to max
jogging, 2 minutes on and pound increments
off

endurance
Incorporate using treadmill, Move from free weighs to Alternate with static
stepper weigh machines stretching and yoga
routines
Client: SALLY

endurance
Move to 5-7 days a week Move to 3-4 days a week 3 or more days a week

endurance
Maintain number of days Maintain 2 or more days a Maintain days to see
week benefits

endurance
Increase 45-60 minutes Increase weights by 2 Stretch as far as you can
pound increments without pain or use partner
assistance stretching

endurance
Alternate walking and Use free weights and add Yoga stretching routines
treadmill partner resistance
exercises

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Unit 8: Assignment

What frequency do you suggest?

Muscular strength and

What intensity do you suggest?

Muscular strength and

What time do you suggest?

Muscular strength and

What type of activity do you suggest?

Muscular strength and

What frequency do you suggest?

Muscular strength and

What intensity do you suggest?

Muscular strength and

What time do you suggest?

Muscular strength and

What type of activity do you suggest?

Muscular strength and

What frequency do you suggest?

Muscular strength and

What intensity do you suggest?

Muscular strength and

What time do you suggest?

Muscular strength and

What type of activity do you suggest?

Muscular strength and

What frequency do you suggest?

Muscular strength and

What intensity do you suggest?

Muscular strength and

What time do you suggest?

Muscular strength and

What type of activity do you suggest?

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

Muscular strength and

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