Running head: FITT AND PROS PRINCIPLES 1

Chiqueta Harris

Kaplan University Professor Rachel May

EF310-01 Current Trends in Exercise and Fitness Aging Well Across the Life Span

Unit 8 Assignment FITT and PROS Principles of an Exercise Prescription

February 25, 2017

FITT AND PROS PRINCIPLES 2

FITT and PROS Principles of an Exercise Prescription

Based on the assessments which have been conducted in previous units, a personalized

exercise prescription will now be created for each of the four (4) sample clients: Justin, Sally,

Carl, and Jennifer. Each clients personalized exercise prescription will take into account the

FITT principles and PROS principles, in order to create an effective regime.

Exercise Prescription using FITT Principles

Client: JUSTIN

The U.S. physical activity guidelines for children and adolescents (6 to 17 years old) should

be 60 minutes (at least 45 minutes, in three segments for children) of physical activity (PA) on a

daily basis. Aerobic should include most of the 60 minutes being either moderate- or vigorous-

intensity, with vigorous-intensity PA at least three (3) days weekly; muscle strengthening PA

should occur at least three (3) days weekly; and bone strengthening PA should be included at

least three (3) days weekly (Howley & Thompson, 2012). Gains in VO max can be achieved

with intensity greater than or equal to 80 percent HRmax, and if PA is achieved for 30 to 60

minutes for one to three months (Howley & Thompson, 2012).

For muscular strength and endurance, Justin can utilize a weight machine (intensity not to

surpass 75 percent 1RM and is available in smaller sizes for children), with weight increments

(Howley & Thompson, 2012) which can be adjusted to prevent injury; and typically, 1 or 2 sets

of 8 to 10 exercises (8 to 15 reps per set) including major muscle groups (Howley & Thompson,

2012) is recommended. A stability ball can be beneficial in increasing core (abdominal, hip, low

back) muscles, strength and posture; and a medicine ball for squats and chest presses (Howley &

Thompson, 2012).

Suggested Frequency
FITT AND PROS PRINCIPLES 3

Muscular strength and

Cardiovascular activity Flexibility
endurance
3 to 4 times weekly 2 times weekly 3 to 4 times weekly, with
daily stretching

Suggested Intensity

Muscular strength and

Cardiovascular activity Flexibility
endurance
Intensity 80% HRmax Moderate-intensity (50 to 70 Moderate-intensity 60 to 75
percent 1RM percent 1RM

Suggested Time

Muscular strength and

Cardiovascular activity Flexibility
endurance
25 to 30 minutes each daily 1 set of 8 exercises (8 reps 15 to 20 minutes
session for 1 to 3 months per set), including major
muscle groups

Suggested Type

Muscular strength and

Cardiovascular activity
Bike riding, walking (slow,
then brisk), stair-climbing, or
swimming
Flexibility
endurance
Stability ball for core Hip flexor stretch (supine);
muscles; medicine ball for trunk flexion and extension;
squats and chest presses; hop, and quadruped
skip, jump (warm-up); and
stationary cycling (cool-
down)

Client: JENNIFER

Jennifers short-term goals are to improve cardiovascular endurance and lose weight, with a

long-term goal of reducing dependence to blood pressure medications by controlling it through a

healthy weight and active lifestyle.

Howley & Thompson says every U.S. adult should accumulate 30 minutes or more of

moderate-intensity PA on most, preferably all (2012, p. 220) days of the week. Dynamic
FITT AND PROS PRINCIPLES 4

aerobic endurance training (i.e., running or cycling) can reduce resting systolic (SBP) and

diastolic (DBP) blood pressure, while isometric exercise and dynamic heavy-resistance training

increases both SBP and DBP (Howley & Thompson, 2012). For muscular strength and

endurance, Howley & Thompson says it is reasonable for beginners to begin plyometric training

with 1 to 3 sets of 6 to 10 repetitions of several low-intensity exercises for the upper and lower

body twice a week on nonconsecutive days (2012, p. 265).

Body-weight exercises (i.e. push-ups, pull-ups, and curl-ups, Pilates, stability/medicine balls,

elastic tubing) are cost-effective for muscular strength and endurance exercises. Stretching

slowly (do not bounce) for 5 to 10 minutes before exercises (warm-up) and for 5 to 10 minutes

after exercising (cool-down), while working all muscle groups, will allow better flexibility.

Clients with high blood pressure are advised to start hula hoop routinely in the morning (BTG

Co., 2016).

Suggested Frequency

Muscular strength and

Cardiovascular activity Flexibility
endurance
3 to 4 days a week 2 days a week 3 to 5 days a week

Suggested Intensity

Muscular strength and

Cardiovascular activity Flexibility
endurance
Moderate (3 to <6 METs), Low-intensity Until mild tension is felt
staying within 50 percent of (stretching point), not pain
HRR

Suggested Time

Muscular strength and

Cardiovascular activity Flexibility
endurance
FITT AND PROS PRINCIPLES 5

25 to 30 minutes (10 minute 4 exercises, consisting of at 15 to 20 minutes (add 5 to 10

bouts) for each daily session least 1 set of 6 to 8 reps minutes for warm-up and
cool-down exercises

Suggested Type

Muscular strength and

Cardiovascular activity
Walking (leisure strolls);
stair-climbing; and cycling
Flexibility
endurance
Plyometric; jumping jacks & Hula hoop (A.M.); add daily
hopscotch with kids; heel-to- stretching
toe walk; and single-leg
stance

Client: CARL

The Activitygram recommends at least 30 minutes (in two segments) of PA for adolescents;

and when the duration of hard exercise (75 percent VO2max) is more than 30 minutes, an

increase in the risk of orthopedic (Howley & Thompson, 2012) injury can occur. Biking to the

rec center could also be utilized to increase cardiovascular endurance, core and leg muscles.

Dynamic constant external resistance (DCER) training exercises utilize free weights (i.e.,

barbells and dumbbells) and weight machines, which both consist of weight being lifted and

lowered through a predetermined ROM (Howley & Thompson, 2012, p. 263). Barbell squats

and bench press requires a spotter, so Carl can do this activity at the recreational center with the

assistance of a trainer or friend; and plyometrics can also be used (i.e., death jumps, jumping

jacks).

According to Howley & Thompson, after a general/dynamic (i.e., moderate to high-intensity

hops, skips, and jumps) warm-up, a light set of 10 reps on the bench press before performing

with a heavier weight is recommended. After a resistance workout, it is ideal to cool down with

general calisthenics and static (2012, p. 270) stretching exercises.

Suggested Frequency
FITT AND PROS PRINCIPLES 6

Muscular strength and

Cardiovascular activity Flexibility
endurance
3 to 5 days a week 2 to 3 days a week 3 to 5 days a week, with daily
stretching

Suggested Intensity

Muscular strength and

Cardiovascular activity
Moderate to high-intensity
(60 to 80 percent HRR)
Flexibility
endurance
Moderate-intensity (50 to 70 Until tension, not pain, is felt
percent of 1-RM); 2 to 4 sets
of 6 to 8 reps)

Suggested Time

Muscular strength and

Cardiovascular activity Flexibility
endurance
30 minutes 20 to 25 minutes Hold for 10 to 20 seconds,
with 3 to 4 reps

Suggested Activity

Muscular strength and

Cardiovascular activity Flexibility
endurance
Running (2 to 3 miles, can DCER and plyometrics Forward/side lunges; cross-
alternate with treadmill); or (barbell squats; dumbbells; over; and knees-to-chest,
rowing machine bench press; bicep curls; leg along with daily stretching
extension; death jumps;
jumping jacks; and push/pull-
ups)

Client: SALLY

Recommendations for Sally must be feasible because she is not excited at all about starting a

fitness regime, despite being sedentary with multiple chronic conditions (i.e., obesity, being 65

years old, type 2 diabetes, uncontrolled blood pressure), and risk of CVD and insulin therapy.

Benefits of exercise for diabetes treatment can include lower fasting blood glucose

concentrations and better glucose tolerance; improved insulin sensitivity and lipid profiles;
FITT AND PROS PRINCIPLES 7

weight control (increased lean mass and reduced fat mass); reduction in BP for those with

hypertension; lower risk of CVD; and stress management (Howley & Thompson, 2012).

Suggested Frequency

According to Colberg et al., aerobic exercise should be performed at least three days a week,

with no more than two consecutive days between bouts of activity due to exercised-induced

improvements in insulin action (2010). Resistance exercise training should be performed at least

twice weekly on nonconsecutive days, but more ideally three times a week (Colberg et al., 2010).

Phillips says all joints need stretching daily and/or multiple times (n.d., p. 10) a day. More

days of exercise would definitely be more beneficial for Sally, but the frequencies listed below

are more realistic in order for her to take the first step in improving movement.

Muscular strength and

Cardiovascular activity Flexibility
endurance
3 days a week 2 days a week 2 to 3 times weekly, with
daily stretching

Suggested Intensity

As long as Sallys BP levels are monitored, aerobic exercise should be at least at moderate-

intensity, corresponding approximately to 40 percent to 59 percent (Howley & Thompson, 2012)

of maximal aerobic capacity; resistance exercise training should be moderate (50 percent of 1-

repetition maximum or 1-RM) or vigorous (75 percent to 80 percent of 1-RM) for optimal gains

in strength and insulin action (Colberg et al., 2010); and intensity of flexibility exercises should

be held for 30 to 60 seconds (Phillips, n.d.) for type 2 diabetic clients.

Muscular strength and

Cardiovascular activity Flexibility
endurance
Moderate-intensity (40 to 59 Weights which can be lifted 8 Hold for at least 15 to 20
percent HHR; RPE 12 to 12 times comfortably seconds
FITT AND PROS PRINCIPLES 8

Suggested Time

Individuals with type 2 diabetes should engage in a minimum of 150 minutes a week of

aerobic exercise to decrease morbidity (Colberg et al., 2010), and can often do 20 to 60 minutes

in bouts of at least 10 (Howley & Thompson, 2012) minutes. However, Sally will start off with

20 to 25 minutes of activity for each daily session, to prevent discouragement due to time of

getting ready. Colberg et al. says each exercise resistance training session should include a

minimum of 5 to 10 exercises involving the major muscle groups, and involve completion of 10

to 15 repetitions to near fatigue per set early in training (2012). Sally will start off with 3

different exercises at 20 minutes each (2 sets of 10 repetitions) for each session, to increase

muscle strength and endurance. For diabetics, glycation (sugar coating) causes collagen to form

sticky nets due to elevated blood sugar levels, causing joints to lose (Spero, 2015, para. 5)

flexibility. To increase flexibility, Sally will start off with 10 to 20 minutes of static (basic)

stretching to improve posture, balance, and range of motion (ROM), repeated at least 3 to 4 times

in the exercise session, repeating sessions for more problematic (Howley & Thompson, 2012)

areas.

Muscular strength and

Cardiovascular activity
20 to 25 minutes per daily
session
endurance
3 different exercises for 20
minutes (2 sets of 10 reps)
each
Flexibility
10 to 20 minutes of static
stretching after exercise,
repeated at least 3 to 4 times
during exercise session

Suggested Type

Any form of aerobic exercise using large muscle can be beneficial, such as swimming or brisk

walking. According to Swidorski, shallow and deep water walking and jogging are effective in

building calf quadriceps, hamstrings and glute strength, as well as developing cardio-respiratory
FITT AND PROS PRINCIPLES 9

fitness. The resistance of the water increases the rate of calorie burn (i.e., an hour burns

approximately 120 calories more than (2013, para. 5) walking on land. Sally can increase

cardiovascular activity by participating in water aerobics. Swidorski says you can do three sets

of eight to 10 repetitions in the water and hold each exercise for a minute at a time, but it is

suggested for Sally to start off walking from one side of the pool to the other side (Swidorski,

2013), with a minimum of 2-3 laps.

Resistance machines and free weights (i.e., dumbbells and barbells) result in fairly equivalent

gains in strength and mass of targeted muscles; and lower-extremity resistance training improves

functional performance measured by treadmill walking, stair climbing ability, and quality of life

(QOL) measures (Colberg et al., 2010). Sally can participate in chair sits, which is a great way

to start off her exercise regime for increasing muscular strength and endurance. Utilizing one to

two pound weights, start out with a weight you can lift only 8 times, and use until you can lift it

easily 10 to 15 times. When you can do 2 sets of 10 to 15 repetitions easily, add more weight

you can lift only 8 times, and repeat (National Institutes of Health, n.d., para. 7) until your goal

is accomplished. Some example exercises Sally can perform for the upper body include:

wrist/arm curls, side arm raises, elbow extensions, chair dips, or seated rows with resistance

band; and lower body exercises can include: back leg raises, knee curls, leg straightening

exercises, or toe stands (National Institutes of Health, n.d.).

Older adults are advised on flexibility or stretching to undertake exercises maintaining or

improving balance (i.e., low-to-moderate walking, arm-crank, and cycling), which have all been

shown to enhance mobility, functional capacity, exercise pain tolerance, and QOL (Colberg et

al., 2010). A suggested activity to increase flexibility for Sally is yoga, such as the halasana or

plough pose which provides flexibility to the neck and spine (Kerkar, 2017). According to
FITT AND PROS PRINCIPLES 10

Kerkar, yoga can be practiced in the morning and evening for 40 to 60 minutes, according to

ones capacity; the maintenance period of postures should be increased gradually form five

seconds to a minute or longer, depending on the posture/capacity of the person; and always focus

on breathing during the maintenance period (2017) of the posture. Sally can start with 10-15

minutes, two times daily to increase flexibility, especially because she works at her desk for

majority of the day as an Administrative Assistant.

Muscular strength and

Cardiovascular activity
Water aerobics; start off
walking a minimum of 2 to 3
laps around the pool
endurance
Chair sits with 1 to 2 pound
weights, and a minimum of 8
repetitions
Flexibility
Yoga for 10-15 minutes, two
times a day (morning and
evening), holding poses for at
least 5-10 seconds

Exercise Prescription using PROS Principles

Client: JUSTIN

Utilizing the PROS principles in Justins exercise prescription can improve his body

composition, weight to a normal level, and muscular strength/endurance to start on his schools

8th grade football team next year.

Progression

The principle of progression will be utilized for each component of fitness in Justins exercise

prescription by increasing the length of cardiovascular activity on each day of weekly sessions;

increasing the number of sets and/or repetitions for muscular strength and endurance; and

increasing the number of days for flexibility exercises.

Muscular strength and

Cardiovascular activity Flexibility
endurance
Increase workout time Increase number of sets and Increase frequency
repetitions
FITT AND PROS PRINCIPLES 11

Regularity

Muscular strength and

Cardiovascular activity Flexibility
endurance
45 to 60 minutes of moderate- Ensure frequency does not Continue activity to go
intensity PA on more than 3 drop below two times beyond normal limits and
days weekly to achieve goals weekly; can increase to 3 prevent injury
days weekly in 1 to 3 months
if goals are met

Overload

Muscular strength and

Cardiovascular activity
Activities will increase CV
endurance to challenge HR
endurance
2 set of 10 exercises (10 reps
per set), including major
muscle groups
Flexibility
Increase intensity of holds,
but do not cause pain
(stretching point)

Specificity

Muscular strength and

Cardiovascular activity
Jogging (30 minutes in the
A.M., and 30 minutes in the
P.M.)
endurance
Sit-ups and push-ups without
the stability/medicine ball
Flexibility
Static (toe touches) and
dynamic stretches (shoulder,
arm, ankle rotations; leg
raises; and arm swings) to
lengthen muscles

Client: JENNIFER

Progression

The principle of progression can be applied to Jennifers fitness prescription in choice of

activities to recommendation, to ensure improvement of cardiorespiratory endurance and blood

pressure levels being controlled. Muscular strength and endurance can be improved by

recommending an increase in sets and repetitions of plyometric exercises performed for each

activity; and progression of flexibility can occur with an increase of at least 30 minutes of daily
FITT AND PROS PRINCIPLES 12

hula hooping, with effects including burning about 210 calories, which is similar to walking fast

(BTG Co., 2016)

Muscular strength and

Cardiovascular activity
Progression of activity will
improve respiratory
endurance and maintain B/P
levels
endurance
Increase of sets and
repetitions for each daily
activity session
Flexibility
A minimum of 30 to 45
minutes of hula hooping 5
days a week

Regularity

Utilization of a fitness/health application on a cellular phone will aid in keeping record of

daily PA sessions (steps, B/P levels, weight) to assess areas which may need improvement, or

goals which have been made so other recommendations can be made. Only focus on the muscle

groups which have been assigned for each particular session for better improvement of muscular

strength/endurance and decreased risk of injury. Flexibility will be improved with continuous

stretching practices before and after each exercise activity.

Muscular strength and

Cardiovascular activity
Utilize a fitness/health app to
keep record of daily PA
sessions/steps to assess areas
needing improvement and
goals achieved
endurance
Only focus on the muscle
groups assigned for each
particular session
Flexibility
Stretch before and after each
daily exercise activity from
10 to 20 minutes

Overload

According to Howley & Thompson, overload can be applied to Jennifers exercise

prescription by recommending she walks 4 miles (6.4 km) at a moderate-pace, because it is as

effective in expending calories as running. To achieve CRF goals, range intensities should be 50

to 84 percent HRR, with frequency increased to 5 days (2012, p. 218; 225) weekly; and time

will be increased for daily sessions. Muscular strength and endurance can apply the principle of
FITT AND PROS PRINCIPLES 13

overload by increasing length of time and intensity of activities. Overload is applied in hula

hooping by increasing intensity with a 2-pound weight; the bigger the hoop, use is easier by

giving you more reaction time to forward and backward (Narins, 2013, para. 4-5) movements.

Muscular strength and

Cardiovascular activity
30 minutes or more of
moderate-intensity PA a
minimum of 5 days a week to
achieve CRF goals of 50 to
84 percent of HRR
endurance
30 minutes or more of
moderate-intensity PA; 2 sets
of 8 to 10 reps) each exercise
Flexibility
Increase intensity by adding a
2-lb. weighted hula-hoop to
routine sessions

Specificity

Brisk walking will be recommended for one to three months, then jogging will be able to be

implemented once CV goals are attained. Plyometric exercises will be performed in 2 sets of 10

to 15 repetitions, adding weights which can be lifted 8-12 times comfortably to increase

muscular strength and endurance. Hula hoops increase flexibility with movements in the

abdomen, hips, and thighs (BTG Co., 2016).

Muscular strength and

Cardiovascular activity
Brisk walking of 4 miles for
each daily session
endurance
2 set of plyometric exercises
with 10 to 15 repetitions,
adding weights which can be
lifted comfortably
Flexibility
Abdomen, hips, and thighs
will receive increase
flexibility; stretch daily for
benefits to entire body

Client: CARL

Progression

For cardiovascular endurance, recommendations for Carls exercise prescription is increasing

length of time for each daily exercise sessions; 4 sets of 8 to 12 reps of concentric and eccentric

exercises 5 to 7 days weekly for muscular strength and endurance; and flexibility exercises will

be increased to 40 to 60 minutes.
FITT AND PROS PRINCIPLES 14

Muscular strength and

Cardiovascular activity Flexibility
endurance
Increase time (45 and 60 4 sets of 8 to 12 reps of 40 to 60 minutes. 5 to 7 days
minutes), with intensities concentric and eccentric a week
greater than 80 percent HRR, exercises
due to increase of CV
endurance

Regularity

Calendar and/or text message reminders will be utilized to ensure regularity of cardiovascular

activity is maintained; only focusing on the muscle groups which have been specified in the

exercise prescription should be performed to increase chances of regulatory practices; and

regularity of flexibility can be accomplished by remembering to stretch before your exercise

routine (warm-up), and at the end of the routine (cool-down).

Muscular strength and

Cardiovascular activity
Maintain regime with
calendar/text message
reminders; documenting
frequency of inhaler use
endurance
Focus only on the muscle
groups specified for activity
performed
Flexibility
Warm-up and cool-down
stretching performed from 10
to 20 minutes

Overload

Overload can be accomplished with cardiovascular activity by increasing frequency to 5 days

for 3 to 4 weeks, then increasing daily once CV goals are accomplished; weights will be

increased to press every target muscle; and holding activity for 30 to 45 seconds.

Muscular strength and

Cardiovascular activity
Increase frequency to 5 days
weekly (3 to 4 weeks)
Flexibility
endurance
Increase weights to press Increase intensity by holding
every target muscle activity for 30 to 45 seconds,
or until stretching point

Specificity
FITT AND PROS PRINCIPLES 15

For cardiovascular activity, specificity can be applied to Carls exercise prescription by

incorporating jump ropes into his routine as an alternative for running. According to Hinds,

jumping rope for 10 minutes can burn as many calories as jogging at an eight-minute-per-mile

pace (n.d., para. 1). Improvements in muscle size and body composition can be accomplished

through multijoint (i.e., leg press) exercises which have the greatest acute metabolic/anabolic

(i.e., testosterone and human growth) response (Howley & Thompson, 2012, p. 265). Dynamic

and static exercises will be performed for warm-up and cool-down, stretching daily.

Muscular strength and

Cardiovascular activity
Jump, swinging the rope
forward and backward, doing
30 reps each direction; and
stair-climbing in the dorm
Flexibility
endurance
8 to 10 multi-joint or Dynamic (twisting from side
compound exercises, to side) for warm-ups; static
involving more than one (leg lifts) for cool-down daily
muscle group, 3 days a week

Client: SALLY

Progression

The Da Qing study in China reported modest changes in exercise (20 minutes of mild or

moderate, 10 minutes of strenuous, or 5 minutes of very strenuous exercise one to two times

daily) reduced diabetes risk by 46 percent (compared with 42 percent for diet plus exercise and

31 percent for diet alone). Gradual progression is advisable to minimize risk of injury and

enhance compliance (Colberg et al., 2010). The principle of progression can be utilized in

Sallys water aerobic activity by changing her length of time to 30 to 45 minutes with a duration

of three to four weeks. Once Sally is able to accomplish this goal, we can suggest increasing

days per week.

Resistance training should progress over time to heavier weights which can be lifted only

eight to 10 times, with sets being increased between three to four, for optimal strength gains
FITT AND PROS PRINCIPLES 16

(Colberg et al., 2010). Colberg et al. goes on to say most times increases in weight/resistance is

undertaken first and once repetitions per set can consistently be exceeded, it is followed by a

greater number of sets, and lastly increased training frequency. For example, progression of

chair sits could consist of three weekly sessions of three sets of eight repetitions done at 75 to 80

percent of 1-RM (2010), which may be an optimal goal for Sally.

Progression of 30 to 40 minutes, three times a week, can be very beneficial for improving

Sallys flexibility. Yoga asanas (i.e., Upavishta Backasana or sitting crane, and Backasana or

standing crane) can help strengthen back muscles, which enhance toning of abdominal viscera

(muscles and internal organs); regular yoga practice leads to short-term improvements in fasting

glucose and cholesterol levels; and direct stimulation of the pancreas by certain postures

rejuvenates its capacity to produce insulin (Panveli, 2016)

Muscular strength and

Cardiovascular activity
Increase time of workout
session 30 to 45 minutes, due
to increase of CV endurance
endurance
Three sets of eight repetitions
done at 75 to 80 percent of 1-
RM, three times weekly
Flexibility
30 to 40 minutes of yoga,
three times a week

Regularity

The principle of regularity will be utilized in cardiovascular activity by Sally maintaining a

journal listing her heart rate before, during and after participating in exercise regime, so any

irregularity of HR can be adjusted and monitored. The principle of regularity will be utilized in

muscular strength and endurance through continuing exercise regime three times weekly, and

focusing only on the muscle group assigned for each particular session to get the best results.

Physically Trained says you must do resistance movements similar as possible to those of your

task, as this ensures maximum carryover value to your tasks. When different muscle groups are

exercised at each workout, the principle of regularity is violated and gains in strength are
FITT AND PROS PRINCIPLES 17

minimal (2017). The principle of regularity will be utilized in flexibility with Sally stretching

before participating in her exercise routine between 15 and 20 minutes each day.

Muscular strength and

Cardiovascular activity
Maintain a journal to keep
track of HR before, during
and after exercise session
endurance
Only focus on the muscle
group assigned for each
particular session
Flexibility
Stretch before partaking in
exercise routines for the day,
from 15 to 20 minutes

Overload

To see improvement in fitness, Sally must be able to work her body with a greater workload

than normal, so the body does not get accustomed to doing the same regime. Incorporating the

overload principle into your fitness routine can be accomplished through increasing weight

load/length of workout, or workload intensity.

In water aerobics, you can engage large muscle groups of the lower body muscles,

dynamically or rhythmically, continuously or intermittently, at low through moderate to high

intensity exercise; and the exercise design should be more than three or more minutes in duration

to utilize aerobic or oxygen energy systems (WaterArt Fitness International, Inc., 2016). To

increase overload for cardiovascular activity, Sally can increase frequency to four times weekly

(3 to 4 weeks); once this goal is accomplished, we can then determine if intensity, fitness or time

will be changed. For muscular strength and endurance, the overload principle can be

implemented by increasing exercise (chair sits) length of time from 20 minutes to 30 minutes,

with three sets of eight repetitions. Flexibility will be enhanced using the overload principle with

an increase in intensity, by holding yoga poses for a minimum of thirty seconds.

Muscular strength and

Cardiovascular activity
Increase frequency to four
times weekly (3 to 4 weeks)
Flexibility
endurance
Increasing time to 30 minutes Increase intensity by holding
for each exercise (3 sets of 8 each yoga pose for 30
repetitions) seconds
FITT AND PROS PRINCIPLES 18

Specificity

The specificity principle applies to water aerobics and increasing cardiovascular activity by

incorporating pool noodles into Sallys exercise regime. However, Sally should never hold/grip

the noodle too tightly as this may cut off circulation to the palm, which can increase (WaterArt

Fitness International, Inc., 2017) her blood pressure more. Sally can increase her heart rate and

work on cardio endurance by marching, alternating her arms as she pushes and pulls the noodles

through (Howard, 2015, para. 2) the water. The specificity principle applies to increasing

intensity of muscular strength and endurance through upper-body and lower-body exercises (i.e.,

chair leg press, chair wrist curls, and chest press) with resistance tubing (light and medium),

alternating muscle groups on separate days.

By using hip-opening yoga poses, Sally can maintain a healthy range of motion and balance

between strength (Blunden, 2016) and flexibility. The following poses can be applied to aid in

each of the four primary directions of hip movement: reclined bound angle pose, which is

moderate-intensity, and targets the inner thighs; thread the needle pose is gentle and targets the

outer thighs; or hero pose with block, which targets the internal rotation and gentle (Chia, 2014)

intensity. Sally can prevent post-exercise pain or injuries by applying the flexibility principle.

Muscular strength and

Cardiovascular activity
March, alternating arms while
pushing/pulling the pool
noodle through the water
endurance
Increase intensity with
resistance tubing (light and
medium), alternating muscle
groups on separate days
Flexibility
Hip-opening exercises to
assist with stability, range of
motion, balance and
flexibility
FITT AND PROS PRINCIPLES 19

References

Blunden, A. L. (2016, December 14). Not all hips need opening: 3 moves for hip stability. Yoga

Journal Magazine. Retrieved from http://www.yogajournal.com/slideshow/3-moves-

stability-hypermobile-hips/#1

BTG Co. (2016). 19 proven benefits of hula hooping for health and diet. Retrieved from

http://drhealthbenefits.com/diet-fitness/exercises/benefits-of-hula-hooping

Chia, J. (2014, May 27). 12 yoga poses to open your hips. Prevention Magazine. Retrieved from

http://www.prevention.com/fitness/12-yoga-poses-to-open-your-hips

Colberg, S. R., Sigal, R. J., Fernhall, B., Regensteiner, J. G., Blissmer, B. J., Rubin, R. R.,

Braun, B. (2010). Exercise and Type 2 Diabetes: The American College of Sports

Medicine and the American Diabetes Association: joint position statement. Diabetes

Care, 33(12). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2992225/

Hinds, J. (n.d.). Jump rope cardio. Mens Fitness Magazine. Retrieved from

http://www.mensfitness.com/training/cardio/jump-rope-cardio

Howard, M. M. (2015). Swimming pool exercises using an aqua noodle. Retrieved from

http://www.livestrong.com/article/231520-swimming-pool-exercises-using-an-

aqua-noodle/

Howley, E. T., & Thompson, D. L. (2012). Fitness professionals handbook. Retrieved from

https://kaplan.vitalsource.com/#/books/9781450471077/cfi/6/2

Kerkar, P. (2017). Yoga for diabetics. Retrieved from https://www.epainassist.com/yoga/yoga-

for-diabetics

Narins, E. (2013, May 7). Does hooping count as exercise? Womens Health Magazine.

Retrieved from http://www.womenshealthmag.com/fitness/does-hula-hooping-count-as-

FITT AND PROS PRINCIPLES 20

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