ef310 unit 8

1. 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.
Cardiovascular activity
Muscular strength and
endurance
Flexibility
Performing cardiovascular
exercises 2 days a week
will help Justin improve his
speed and also his
respiratory system.
By working on muscular
strength 2 days a week,
Justin will be improving his
strength, which will help
him with his football team
goals.
By performing flexibility
exercises 1 day a week,
this is help to decrease the
risk of muscle strains
Explain how you will utilize the principle of regularity for each component of fitness in
your exercise prescription.
Cardiovascular activity
Muscular strength and
endurance
Flexibility
Perform cardiovascular
exercises 2 days a week
Perform muscular
strengthening exercises 2
days a week
Perform flexibility exercises
1 day a week.
Explain how you will utilize the overload principle for each component of fitness in your
exercise prescription.
Cardiovascular activity
Muscular strength and
endurance
Flexibility
Every month, add a few
extra minutes to each
cardiovascular activity
Each month, add more
muscular strengthening
activities. Instead of 25
push ups, try for 30.
Every month challenge
himself to do a more
difficult yoga routine.
Explain how you the specificity principle applies to each component of fitness in your
exercise prescription.
Cardiovascular activity
Muscular strength and
endurance
Flexibility
Run an extra mile to
improve speed on the
football field
Increase weights to improve
muscle strength.
Perform more difficult
stretching activities to
improve flexibility.

3. Client: JENNIFER
Explain how you will utilize the principle of progression for each component of fitness in
your exercise prescription.
Cardiovascular activity
Muscular strength and
endurance
Flexibility
Performing cardiovascular
exercises 2 days a week,
Jennifer will be improving
her cardiovascular
endurance.
By doing muscle
strengthening exercises 2
days a week, she will be
incorporating more physical
activity into her life
By performing flexibility
exercises once a week, this
will help increase the blood
flow in Jennifer’s muscles.
Explain how you will utilize the principle of regularity for each component of fitness in
your exercise prescription.
Cardiovascular activity
Muscular strength and
endurance
Flexibility
Perform cardiovascular
exercises 2 days a week.
Perform muscular
strengthening exercises 2
days a week
Do flexibility exercises 1
day each week.
Explain how you will utilize the overload principle for each component of fitness in your
exercise prescription.
Cardiovascular activity
Muscular strength and
endurance
Flexibility
Every month, add a few
extra minutes to her work
out when walking or biking.
Add heavier weights to
work out routine.
Participate in a longer or
more difficult yoga or
stretch class.
Explain how you the specificity principle applies to each component of fitness in your
exercise prescription.
Cardiovascular activity
Muscular strength and
endurance
Flexibility
Time herself walking and
try to improve her time
every time she walks.
Increase dumbbell weights
to challenge herself a little
more.
Participating in more
difficult classes will
challenge her a little more.

4. Client: CARL
Explain how you will utilize the principle of progression for each component of fitness in
your exercise prescription.
Cardiovascular activity
Muscular strength and
endurance
Flexibility
By performing
cardiovascular exercises 2
days a week, Carl will be
improving his physical
activity, which will help to
lower the risk of future
illnesses.
Doing muscle strengthening
activities 2 days a week,
Carl will be building more
muscle mass to improve his
strength.
By performing flexibility
exercises, carl is improving
his joints which will reduce
the risk of injuries.
Explain how you will utilize the principle of regularity for each component of fitness in
your exercise prescription.
Cardiovascular activity
Muscular strength and
endurance
Flexibility
Perform cardiovascular
exercises 2 days a week.
Perform muscular
strengthening exercises 2
days a week.
Do flexibility exercises 1
day a week.
Explain how you will utilize the overload principle for each component of fitness in your
exercise prescription.
Cardiovascular activity
Muscular strength and
endurance
Flexibility
Each month try to add
something on to each
cardio exercise such as
running an extra mile.
Add heavier weights every
month.
Be sure to do at least 30
minutes of and increase to
more strenuous activity
Explain how you the specificity principle applies to each component of fitness in your
exercise prescription.
Cardiovascular activity
Muscular strength and
endurance
Flexibility
Run and extra mile to try
and get a better time on a
5k run.
Increase dumbbell weights
or add more reps to
challenge himself.
Try do participate in a more
advanced stretch or yoga
class.

5. Client: SALLY
Explain how you will utilize the principle of progression for each component of fitness in
your exercise prescription.
Cardiovascular activity
Muscular strength and
endurance
Flexibility
By performing cardio
exercises 2 days each
week, this will help lead
Sally into a healthier
lifestyle.
By performing muscular
strengthening activities 2
days each week will help
Sally strengthen her
muscles and bones.
Performing flexibility
exercises 1 day a week,
this will help to keep Sally’s
muscles flexible and
decrease the risk of strains.
Explain how you will utilize the principle of regularity for each component of fitness in
your exercise prescription.
Cardiovascular activity
Muscular strength and
endurance
Flexibility
Perform cardiovascular
activity 2 days a week.
Perform muscle
strengthening activity 2
days a week
Perform flexibility exercise
1 day each week.
Explain how you will utilize the overload principle for each component of fitness in your
exercise prescription.
Cardiovascular activity
Muscular strength and
endurance
Flexibility
Each month, add and extra
mile to her walk.
Add more rep’s during
weight lifting.
Be sure to get the minimum
od 30 minutes of exercise
and try different classes.
Explain how you the specificity principle applies to each component of fitness in your
exercise prescription.
Cardiovascular activity
Muscular strength and
endurance
Flexibility
Add extra miles each month
and make a goal time to try
and improve on each walk.
Adding more rep’s when
lifting will challenge Sally a
little more.
Participating in different
classes will provide
different types of exercises
to improve flexibility in
different ways.