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Unit 8 Presentation Ef310

This presentation discusses the principles of progression, regularity, overload, and specificity as they relate to an effective exercise routine. It provides aerobic, strength, and flexibility prescriptions that apply these principles, recommending increasing frequency, intensity, time, and type of exercises over time. Maintaining consistency through progression and regularity is emphasized for achieving fitness goals.

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107 views9 pages

Unit 8 Presentation Ef310

This presentation discusses the principles of progression, regularity, overload, and specificity as they relate to an effective exercise routine. It provides aerobic, strength, and flexibility prescriptions that apply these principles, recommending increasing frequency, intensity, time, and type of exercises over time. Maintaining consistency through progression and regularity is emphasized for achieving fitness goals.

Uploaded by

api-558004752
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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UNIT 8 PRESENTATION

Jacob Campbell
Purdue University Global
PROS: PROGRESSION

• The more you exercise, the easier a


workout becomes
• Easier workouts lead to fewer
results
• Constantly challenge your body
• Progression will help push your
body to its limit (Dom, 2019)

https://www.quickanddirtytips.com/sites/default/files/styles/article_main_image/public/image
s/2034/intense-workout.png?itok=OprCbda-
PROS: REGULARITY

• Consistency is key
• Following a daily routine will
provide the best results
• Staying motivated will help
you exercise regularly
• Recommendation is between 3
to 5 days a week (Brent, 2020)

http://i.huffpost.com/gen/1190853/images/o-SLEEP-AND-EXERCISE-facebook.jpg
PROS: OVERLOAD

• More strain on your body


• Pushing your body to its limit
• Adding weight to your lifting
routine
• Running faster and farther
than you think you can

https://onnitacademy.imgix.net/2016/01/DeafrancoDeadlift.jpg
PROS: SPECIFICITY

• Target your exercises towards


you goals
• If you want to run a marathon,
run more often that you lift
• If you want to become a better
swimmer, swim more often than
you bike
• Everyone has different goals,
focus on the exercises that line
up with yours

http://img.aws.livestrongcdn.com/ls-1200x630/ds-photo/getty/article/94/166/ASP_007.jpg
AEROBIC PRESCRIPTION

FITT PROS
• Frequency: 2 days per week • Progression: Increase time per day
• Intensity: Moderate to Vigorous • Regularity: Increase to 3 days per
week over time
• Time: 30 minutes per day
• Overload: Increase intensity from
• Type: walking and biking
walking to running and from casually
biking to biking fast and uphill
• Specificity: Become a better biker
MUSCLE STRENGTHENING
PRESCRIPTION

FITT PROS
• Frequency: 2 days per week • Progression: Increase time per day
• Intensity: Vigorous • Regularity: Increase to 3 days per
week over time
• Time: 3 sets of max pushups
• Overload: Increase pushups per set
• Type: Pushups
and increase total sets
• Specificity: Build greater upper body
strength
FLEXIBILITY PRESCRIPTION

FITT PROS
• Frequency: 2 days per week • Progression: Increase time per day
• Intensity: Moderate • Regularity: Increase to 3 days per
week over time
• Time: 30 minutes per day
• Overload: Incorporate more
• Type: Flexibility-minded stretches
strenuous exercises that promote
flexibility
• Specificity: Increase my overall
flexibility
REFERENCES

• Brent, M. (2020). 7 Principles of Physical Training. Retrieved January 12,


2021, from https://www.livestrong.com/article/528271-7-principles-of-
physical-training/
• Dom, C. (2019, August 08). The 3 Principles of Exercise (For Optimal
Results). Retrieved January 12, 2021, from
https://breakthroughfitnessfl.com/blog/the-3-principles-of-exercise-for-
optimal-results/

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