I used a holistic approach to design a program that each of the unique clients could adhere to. A careful review of their history was completed before any work was done on the specified program. Behavior modifications were incorporated and each component of mind, body, emotion and spirit were taken into consideration.

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
Increase the number of minutes by 10% per week	Increase training weight about 5% and decrease repetitions after about 2 months of program	Perform deeper stretches after the body is comfortable at the beginning level

 

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
Do cardo daily, participate in activities that involve active play with peers	Do resistance training on a regular basis	Stretch regularly twice per 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
Overload the muscles by doing sprint intervals	Overload the muscles by increasing the weight weekly and reducing the repetitions	Try deeper stretches on a weekly basis

 

Explain how you the specificity principle applies to each component of fitness in your exercise prescription.

Cardiovascular activity	Muscular strength and endurance	Flexibility
Helps improve CV health	Target specific muscle groups and energy systems	Targets specific muscle groups and energy systems

 

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
Increase the number of minutes by 10% per week	Increase training weight about 5% and decrease repetitions after about 2 months of program	Perform deeper stretches after the body is comfortable at the beginning level

 

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
Do cardo daily, utilize cross training such as HIIT	Do resistance training on a regular basis starting with a beginners program for resistance training logging weight and repetitions	Stretch regularly twice per 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
Overload the muscles by doing walk to run program increasing duration and intensity on a regular basis	Overload the muscles by increasing the weight weekly and reducing the repetitions	Try deeper stretches on a weekly basis

 

Explain how you the specificity principle applies to each component of fitness in your exercise prescription.

Cardiovascular activity	Muscular strength and endurance	Flexibility
Helps improve CV health	Target specific muscle groups and energy systems	Targets specific muscle groups and energy systems

 

 

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
Increase the number of minutes by 10% per week	Increase training weight about 5% and decrease repetitions after about 2 months of program	Perform deeper stretches after the body is comfortable at the beginning level

 

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
Do cardo daily, utilize cross training such as HIIT	Do resistance training on a regular basis starting with a beginners program for resistance training logging weight and repetitions	Stretch regularly twice per 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
Overload the muscles by doing sprint intervals and speed training	Overload the muscles by increasing the weight weekly and reducing the repetitions	Try deeper stretches on a weekly basis

 

Explain how you the specificity principle applies to each component of fitness in your exercise prescription.

Cardiovascular activity	Muscular strength and endurance	Flexibility
Helps improve CV health	Target specific muscle groups and energy systems	Targets specific muscle groups and energy systems

 

 

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
Increase the number of minutes by 10% per week	Increase training weight about 5% and decrease repetitions after about 2 months of program	Perform deeper stretches after the body is comfortable at the beginning level

 

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
Do cardo daily in bouts of 10 minutes each for a maximum of 60 minutes per day.	Do resistance training on a regular basis starting with a beginners program for resistance training logging weight and repetitions	Stretch regularly twice per 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
Overload the muscles by doing sprint intervals and speed training	Overload the muscles by increasing the weight weekly and reducing the repetitions	Try deeper stretches on a weekly basis

 

Explain how you the specificity principle applies to each component of fitness in your exercise prescription.

Cardiovascular activity	Muscular strength and endurance	Flexibility
Helps improve CV health and decrease weight to decrease dependence of diabetic medication	Target specific muscle groups and energy systems	Targets specific muscle groups and energy systems